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Eating These Fat-rich Nut Butters Can Actually Help You Burn Body Fat

Think ‘fat-free’ labels are the right way to go? Well, think again. Experts suggest that dietary fat is vital for our body as it helps absorb nutrients, produces hormones and manages inflammation. And with these fat-rich nut butters, you can eat your way to good health.

By Adarsh Soni
05 Jul 2021


1. Peanut Butter

Let’s start with the OG. Peanut butter is one of the most commonly available nut butters and two tablespoons of it can contain about 7 grams of protein and 180 milligrams of potassium. About 80 percent of the fats in the butter are unsaturated—the good kind. If you are looking for the fastest way to lose fat, what you need to avoid are saturated fats. There are tons of varieties of peanut butters sold in the market today and most flavoured ones contain added sugar and saturated or trans fats which are strongly related to heart disease. Therefore, you should opt for organic options that have more protein and no sugar.


2. Almond Butter

Two tablespoons of almond butter contain about 18 grams of fat out of which two third is in monounsaturated form, which may help improve insulin sensitivity and also guard you against various heart-related diseases. Almond butter has about 50 percent higher magnesium content and seven times more calcium than peanut butter. It is also a good source of protein, making it a healthier alternative to peanut butter. Although raw almond butter can be free of additives, roasted ones can have unwanted ingredients and should be avoided.


3. Walnut Butter

Walnut butter has an earthy, buttery taste but can also have a hint of bitterness to it. Hence, it is often mixed with other nuts to add some sweetness. Two tablespoons of raw walnut butter contains about 19 grams of fat. The nuts are priced for their high Omega-3 content—2.5 grams per ounce. Omega-3 fats reduce the risk of death from cardiovascular diseases and improve arthritis symptoms while maintaining normal heart rate and blood flow. Because of the fragile nature of this fat, walnuts and their butter can turn rancid easily. It is therefore advised to store the butter in an airtight container, preferably in the refrigerator.




3. Coconut Butter

Coconut butter is a purée of mature coconut flesh and has a smooth, creamy texture. Coconuts have high concentration of lauric acid which is known to have antimicrobial, antiviral and antibacterial properties. The fats in coconuts raise both HDL and LDL cholesterol levels, therefore, they should be eaten in moderation.

4. Cashew Butter

Cashew butter has a smooth creamy texture and a relatively sweet taste. Two tablespoons of the butter contain about 16 grams of fat out of which 62 percent is monounsaturated. This makes it one of the top sources of monounsaturated fatty acids among all nuts. Two tablespoons of cashew butter can provide upto 87 percent of the recommended dietary allowance of copper which is essential for adequate use of iron by our body. While looking for cashew butter in a store, you should go for the ones that do not have any added oils or sugar in them.


5. Pistachio Butter

Pistachio butter is denser and less oily in texture than other nut butters. Two tablespoons of raw pistachio butter contains about 14 grams of fat making the fat content lower than most nut butters. Pistachios are rich in copper; a 30 gram serving can contain more than 40 percent of the recommended dietary allowance. Copper helps in iron metabolism, production of energy and building strong bones and connective tissues. Although pistachio butter is not easily available on the shelves of grocery stores, they can be purchased online or made at home in small batches.



6. Brazil Nut Butter

Brazil nuts are sourced from the rainforests of Central and South America. The butter extracted from these large oval seeds is usually made without any additional ingredients. The nuts are extremely high in their selenium content and just about one ounce can contain upto 10 times the recommended daily intake. Besides being known for its antioxidant properties, selenium plays an important role in hormone production and obtaining enough selenium through dietary sources can help regulate thyroid problems.


7. Cocoa Butter

Cocoa butter has a rich and dense texture because of the high fat content. While it may remind you of chocolate bars, cocoa butter is also used in a variety of skin care products like moisturisers and lip balms. The butter is known for its hydrating and nourishing properties that improve skin elasticity. It is also rich in natural plant compounds called phytochemicals. These chemicals are known to improve blood flow and protect the skin from harmful UV rays.





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