Go Nuts for Nut Butters! Everything You Need to Know

nutsSometimes you feel like a nut! Nut butter, that is. You may have noticed a surge of alternatives to peanut butter on your grocery store shelves, but are they really any different than the peanut butter you’re used to? Here’s a breakdown of different nut and seed butters and why you may want to consider adding them to your diet.

Cashew Butter

People like cashew butter because of its naturally sweet taste and smooth texture. When compared with other nut butter it delivers a little less fat per serving, and the fat you do get is mostly monosaturated fat – the good kind. Those fats are known to help with blood pressure and cholesterol. Cashew butter also has almost an entire daily requirement of copper in a serving, and your body needs copper in order to use iron right. If you want to try cashew butter, the only thing you have to look out for is extra ingredients. If possible, buy only products with two ingredients: Cashews and salt.


Normally, you find tahini in hummus but you can use it by itself too! It’s made from sesame seeds. The nice thing about tahini is when you buy it in stores it’s normally sold without any additional ingredients included, so you don’t have to worry about trans fats or extra sugar sneaking in. Tahini contains sesamin, which helps to keep your body from absorbing cholesterol. It’s also been shown in studies to reduce the bad cholesterol, LDL. This butter is also very versatile; you can use it in sauces and salad dressings too.

Sunflower Seed Butter

The USDA says that sunflower seed butter is packed with magnesium, phosphorous, copper, selenium and zinc – much more than its other butter brethren. If you’re allergic to tree nuts or peanuts, then it’s a great source of nutrition since it’s a great substitute for peanut butter. You should be watchful for the sunflower seed butter that you buy in stores because they often have added sugar. You don’t want to buy anything that contains evaporated cane juice, cane juice or any other sweetener – it’s all simply sugar in disguise.

Pumpkin Seed Butter

Pumpkin seeds are exceptionally good for you, so it stands to reason that the butter form of sunflower seeds is going to be a nutritional powerhouse. Most of its fat is unsaturated and it has almost your entire recommended daily allowance of zinc – which is important for a healthy immune system. Your body cannot store zinc, so it’s very important to eat food that contains it every day.

So, which of these butters will you try on your next visit to the grocery store? Experiment and see which one you like best!

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Nussmischung / Different nuts by Marco Verch is licensed under CC BY 4.0

This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.