Nut Butters Are Protein Rich and Heart Healthy

BY Ryan Bisram TIMEDecember 28, 2014 PRINT

There’s something a little nostalgic about nut butters. When we were kids, peanut butter and jam or jelly sandwiches were pretty much a staple, right? It was what you took to school for lunch or had waiting for you when you got home.

As adults however, we’ve learned about the nutritional benefits that peanut butter¬† and other nut butters can provide. Peanut butter has a great ratio of protein to fiber, which can help keep your feeling fuller for longer periods of time. The fiber and fats in nut butters are also excellent for heart health, helping to lower cholesterol levels.

For those of you who may have a peanut allergy, there is a great tasting alternative in almond butter. Almond butter is a tad thicker, but is higher in protein and delicious on slices of toast in the morning. While the notion of nut butter on toast may seem a bit dry, there are loads of other ways to incorporate it into your diet.

If you’re tired of peanut butter or almond butter and jam, one of my favorite ways to incorporate nut butter into my diet is to add them to smoothies. Nut butters have a rich taste, so adding even just a small amount can significantly alter the taste–and increase the protein–of your shakes. I’m a fan of adding them to my vegan shakes, as they add a nice nutty flavour to the leafy shake.

If you’re a big breakfast fan, try using nut butters as a substitute for syrup. Unfortunately, most maple syrup is load with Scary Seven ingredients, and adding a scoop of peanut or almond butter to your waffles or pancakes (whole wheat of course!) in the morning can cut calories and increase your fiber intake, keeping you full throughout the day and preventing needless snacking.

Lastly, one of the lighter ways to enjoy peanut or almond butter is to slather some on a few sticks of celery. They make a great post-dinner snack!

Eat up!

This article was originally published on

*Image of “breakfast” via Shutterstock

Ryan Bisram
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