Nut butter …the good the bad and the ugly truth- Jayne O’Toole

Nut butter …the good the bad and the ugly truth


Nut butter is my favourite, the love is strong and at times like all great loves it becomes uncontrollable (cashew butter, spoon and no supervision ….carnage).

But to be fair looking at my insta feed I don’t think I’m alone in this epic love of blended nuttiness! I give you the creation of hashtags such as #peanutbutterisbae (I have an extreme aversion to this hashtag …. and the excessive use of the word bae  …..#baelergic to trend!).

I digressed , back to the butter!

Right so let’s get down to the nitty-gritty here, is nut butter good for you? The simple answer here is yes; it’s packed with nutrients and can be a staple in a healthy eating plan. Preferably choose one without added sugar or salt as we tend to get adequate amounts of both through other sources in our diet.

Now while nut butter is good for you and has its place , I am fairly sure I am not alone in my tendency to over eat based on the fact  that its “healthy” meaning I can justify eating way too much of it because  it is nutritious.


Unfortunately it’s still a calorie dense product and too many calories in verses out is going to sabotage all those get fit , eat healthy efforts!  When you consider that one tablespoon of nut butter contains on average 90 calories you can see how easy they add up especially if like me it’s still a tablespoon once you can balance the entire scoop on the spoon!

I suppose I have a love-hate relationship with nut butter . I love its taste , versatility (baking etc) and texture, I hate that satiety signals don’t make it to my brain with nut butter like it would with most other foods.  I’ve discovered however that I have more restraint with peanut butter than cashew butter which I’ve banned from my house (cashews in general render me powerless) so I now only have that available to me in the house. It’s the perfect compromise! I get nuts but don’t go nuts!


So the way I see it is nut butters are good for you but be aware if you like me have a tendency to over indulge. Don’t set yourself up for failure by over indulging on healthy snacks or calorie dense health foods. Enjoy nut butter as part of a balanced diet, just don’t go NUTS!!!

On that note here’s a little info on some of my favourite nut butter types and their benefits!



Nut butters contain a number of important nutrients, including:

  • protein
  • healthy fats
  • fibre
  • vitamins and minerals

 Cashew Butter (otherwise known as crack butter)

Cashew butter has a relatively sweet taste and a smooth, creamy texture. Although cashew butter is somewhat lower in fat than other nut butters (two tablespoons contain 16 grams of fat, compared with 18 grams for almond butter and 19 grams for walnut butter), its fat profile is a winning one. Sixty-two percent the fat in cashew butter is of the monounsaturated kind, making it one of the top sources of monounsaturated fatty acids (MUFAs) in the nut category (macadamia nuts have 81 percent, hazelnuts 79 percent, and almonds 66 percent). MUFAs, also found in high proportions in olive oil and avocados, have beneficial effects on blood pressure and cholesterol levels

Almond Butter

Almond butter seems to be on everyone’s health-food list these days, and for good reason: Two-thirds of its fat is in the healthy monounsaturated form, and almond butter contains about seven times the amount of calcium and about 50 percent more magnesium than peanut butter.

Peanut Butter

Peanut butter is probably the most familiar of all nut butters. In addition to bringing back fond memories of childhood peanut butter provides a good dose of some important nutrients. About 80 percent of the fat in peanut butter is unsaturated, and two tablespoons of the stuff contains seven grams of protein and about 180 milligrams of potassium


So go forth fellow nut lovers and enjoy sensibly!



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