Nut butters are a delicious and nutritious addition to any diet. They are packed with protein, fibre, and healthy fats, and they can be enjoyed in a variety of ways. However, not all nut butter are created equal. Some nut butter is loaded with added sugar and unhealthy oils.

How to choose a healthy nut butter?

Here is a healthy shopping guide for buying nut butter:

1. Look for natural nut butter. Natural nut butter is made with only one ingredient: 100% nuts.

2. Avoid nut butter with added sugar. Added sugar is empty calories that can contribute to weight gain and other health problems. Look for nut butter that is unsweetened or sweetened with natural sweeteners, such as honey or maple syrup.

3. Avoid nut butter with hydrogenated oils. Hydrogenated oils are unhealthy fats that can raise cholesterol levels and increase the risk of heart disease. Look for nut butter that is made with healthy oils, such as peanut oil or vegetable oil.

4. Avoid nut butter with added preservatives. Preservatives are chemicals that are added to food to extend its shelf life. However, some preservatives have been linked to health problems, such as cancer. Look for nut butter that does not contain any added preservatives.

5. Choose organic nut butter whenever possible. Organic nut butter is made with nuts that have been grown without the use of pesticides and herbicides.

6. Look for nut butter that is ground to a smooth consistency. This will make it easier to digest and absorb the nutrients.

7. Choose nut butter that is packaged in a glass jar instead of a plastic jar. Plastic jars can contain harmful chemicals that can leach into the nut butter.

Types of Nut Butter

1. Peanut butter is the most popular type of nut butter and is a good source of protein, fibre, and healthy fats. It is also a good source of vitamin E, niacin, and magnesium.

2. Almond butter is another popular type of nut butter that is a good source of protein, fibre, and healthy fats. It is also a good source of vitamin E, magnesium, and calcium.

3. Cashew butter is a creamy and delicious nut butter that is a good source of protein, fibre, and healthy fats. It is also a good source of copper, manganese, and magnesium.

4. Sunflower seed butter is a good source of protein, fibre, and healthy fats. It is also a good source of vitamin E, magnesium, and selenium.

5.Hazelnut butter is a rich and creamy nut butter that is a good source of protein, fibre, and healthy fats. It is also a good source of vitamin E, manganese, and copper.

Where to Buy Nut Butter?

Nut butters can be found at most grocery stores. You can also buy nut butter online from a variety of retailers.

How to Choose the Healthiest Nut Butter?

Here are Peanut Butter Brands, Ranked from Best to Worst available in India

7 Healthiest Peanut Butter In India

• Beanut Natural Peanut Butter Unsweetened: It is made with premium quality peanuts and high in protein, Rich In Fiber made with is 100% roasted peanuts and contains no added sugar. Non-GMO, Gluten Free, Vegan And Cholesterol Free. Beanut Peanut Butter is a smart and healthy choice for everybody.

Website: https://shopbeanut.com/

• Pintola All-Natural Peanut Butter: This peanut butter is a true winner, consistently praised for its smooth texture, rich peanut flavour, and absence of artificial ingredients. Made with 100% roasted peanuts, Pintola’s peanut butter is a healthy choice for those seeking a nutritious and delicious spread.

Website: https://www.pintola.in/

• Yoga Bar 100% Peanut Butter: Another excellent option for health-conscious individuals, Yoga Bar’s peanut butter is completely free of added sugars, oils, and preservatives. It’s made with just one ingredient – roasted peanuts – making it a great source of protein and fibre. Website: https://www.yogabars.in/

• MyFitness All Natural Unsweetened Peanut Butter: For those who prefer classic American-style peanut butter, MyFitness is a great option. It’s packed with protein and essential vitamins, making it a nutritious snack or meal addition.

Website : https://myfitness.in/

• Alpino Natural Peanut Butter Crunch: This peanut butter is a favourite among many Indian consumers, particularly those seeking a crunchy option. It’s made with roasted peanuts only, offering a balanced crunch taste without compromising on nutrition.

Website : https://alpino.store/

• The Whole Truth – Unsweetened Peanut Butter: This peanut butter is made with just peanuts. But not just any peanuts, it’s the premium ‘Java’ variety (native to Saurashtra). It’s gluten-free, soy-free, added-sugar-free and preservative-free too!

Website : https://thewholetruthfoods.com/

• MuscleBlaze Natural Peanut Butter Unsweetened: This peanut butter is a good source of protein, with 26 grams per serving. It is also unsweetened and sugar-free.

Website : https://www.muscleblaze.com/

7 Unhealthiest Peanut Butter In India

• Sundrop Peanut Butter Regular Creamy: This popular peanut butter is known for its smooth, creamy texture and pleasant nutty flavour. But it does contain added sugar, and stabilizers, making it still a relatively healthy choice, offering a good dose of protein and fibre.

Website : https://sundropspreads.com/

• Skippy Peanut Butter: Skippy Peanut Butter is a popular brand, but its nutritional profile raises concerns. It contains added sugar, hydrogenated oils, and artificial flavours, making it less suitable for those seeking a healthier alternative.

Website : https://www.peanutbutter.com/

• Jif: Jif nut butter contains added sugar, salt, and hydrogenated oils. This peanut butter is high in sugar and unhealthy fats. It contains 9 grams of sugar per serving and 3 grams of saturated fat per serving.

Website : https://www.jif.com/

• Veeba Peanut Butter: This peanut butter is relatively inexpensive, but its low price comes at the cost of nutritional value. It contains added sugars, hydrogenated oils, and artificial flavours, making it a less healthy choice compared to the options mentioned above.

Website : https://veeba.in/

• Dr. Oetker Fun Foods Peanut Butter: This brand’s peanut butter contains added sugar and hydrogenated oils, making it less healthy than other options. This peanut butter is high in sugar, with 10 grams per serving. It is also low in protein, with only 3 grams per serving.

Website : https://www.oetker.in/

• Kissan Crunchy Peanut Butter: Made with inferior ingredients and contains added sugars and preservatives. Poor source of protein and fibre. This peanut butter is high in sugar, with 10 grams per serving. It is also low in protein, with only 3 grams per serving.

Website : https://www.kissan.in/

Remember, the “best” and “worst” labels are based on factors like ingredient quality, nutrition profile, presence of additives, and health benefits. It’s always important to check the labels and look out for added sugars, hydrogenated oils, and excessive sodium when choosing a healthier option.

How to store nut butter

Here are Tips for storing nut butter:

• Store nut butter in a cool, dark place.

• If you are not going to use nut butter for a while, you can store it in the refrigerator or freezer.

• Nut butter can last for up to 6 months in the refrigerator and up to 1 year in the freezer.

• Once opened, it should be refrigerated and used within 3 months.

Recipes with nut butter

Nut butter can be used in a variety of recipes. Try these 5 Peanut Butter Recipes To Satisfy Your Sweet Tooth. Other including:

• Sandwiches

• Smoothies

• Oatmeal

• Yogurt parfaits

• Energy bites

• Stir-fries

• Sauces and dips

Also read : How to Read Food Labels For Healthy Eating