http://www.care2.com/greenliving/from-fat-burning-to-cancer-protecting-which-nut-butter-is-best-for-you.html
From Fat Burning to Cancer Protecting–Which Nut Butter is Best for You?
Peanut butter may pack plenty of protein, fiber, and stick-to-your-ribs satisfaction, but to reap the diverse health benefits of nature’s nuts and seeds, you’ll have to look beyond the standard jar of Skippy. “We need more variety than just peanut butter,” says Susan Levin, staff dietitian for the Physicians Committee for Responsible Medicine. Although most nuts and seeds share similar qualities, each boasts its own nutritional perks–from fat-burning potential to cancer protection–that become concentrated when the nuts are ground into butters. “They contain protein, unsaturated fats, and antioxidants, and are naturally low in carbs,” says Leonard Ram, MD, author of the Ram Nut Diet (Ram Nutrition, 2005). The following guide will help match the right nut butter to your health needs.
The power of almond
Rich in calcium, magnesium, and potassium, almond butter strengthens bones and helps maintain muscle and nerve function, making it ideal for athletes. These nutrients also boost the body’s immune system and help ward off disease and infection. “Almonds are one of the best food sources of vitamin E, with about one third of the daily value per ounce,” says Levin. Studies suggest that almonds may also reduce the risk of heart disease and cancer.
Try This: To boost immunity and build muscle before or after a workout, top spelt bread with almond butter and some banana.
Cashew for energy
During his heyday, muscleman Arnold Schwarzenegger swore by cashew butter. It contains iron, which, combined with its high protein content, will pump you up. Say “hasta la vista” to low energy with a spoonful. “It has less fat than other nut butters and is rich in protein,” says Levin. With the creaminess of dairy but without all that saturated fat, cashew butter too is rich in B vitamins, which boost metabolism, increase skin and muscle tone, enhance the immune and nervous systems, and promote cellular health.
Try This: Add cashew butter to a smoothie for an energy-boosting breakfast. Include it in a sauce for noodles and fish (or poultry) for added protein.
Walnut to ward off fat
“Walnuts are the best option for omega-3s,” says Levin. Eating a daily serving may lower cholesterol and decrease the risk of heart disease. A 2006 study by the Lipid Clinic in Barcelona, Spain, found that walnuts proved more effective than olive oil at countering the ill effects of high-fat foods. The reason? Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that helps maintain the elasticity of the arteries, which aids circulation.
Try This: Blend walnut butter, lemon juice, garlic, and chickpeas to create a heart-healthy hummus.
Purify with pecan
Perfect for detoxifying, pecan butter boasts a comprehensive dose of antioxidants, including vitamins A, B, and E, folic acid, magnesium, phosphorus, potassium, and zinc. One tablespoon has 25 percent more oleic acid, a heart-healthy staple of a traditional Mediterranean diet, than a tablespoon of olive oil.
Try This: For a sweet, detoxifying snack, spread pecan butter on apples or pears.
Soy for bone health and more
Lower in fat than most nut butters, soy provides protein, fiber, and cancer-fighting phytochemicals. Soybeans are the only significant food source of isoflavones, proven to inhibit bone loss, relieve the symptoms of menopause, combat cancer, and lower cholesterol and blood glucose.
Try This: Spread soy butter on dark chocolate for a dessert rich in antioxidants and protein and low in saturated fat.
Tahini to tame aging
Made from sesame seeds, a serving has less saturated fat than peanut butter, as much protein, and more fiber. Tahini is rich in calcium, iron, and vitamins B and E, which slow cellular aging. It’s also a superior source of methionine, an amino acid that detoxifies the liver.
Try This: Keep your youth and food fresh by dressing a salad with tahini, lemon juice, and tamari for a healthy, homemade alternative to bottled dressing.
Improve your mood with hemp
“Hempseed butter stands out,” says Ani Phyo, author of Ani’s Raw Food Kitchen (Marlow & Company, 2007). “The ratio of omega-3s to omega-6s is ideal,” and, she says, keeping those essential fatty acids in balance can alleviate depression. Hemp butter nourishes the body both inside and out, and it can even be used as a hydrating balm on the skin.
Try This: To replenish your skin and spirit, moisturize the body with hemp butter. You can also use it as a dip for crunchy veggies.
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37 comments
add your comment »To Mary Hendrix: I found your comment to Sandra C very shocking. I did verify that what you said was true: Kashi's healthy organic food is supposed to be cooked in microwave!!
appalling...
GoGreenNoble aka Sandra Noble
http://GoFreeGoGreen.com/SandraNoble
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To Sandra C: A few years back, I was reading the back of a Kashi frozen dinner which only had cooking directions for using a microwave, no oven directions mentioned. I wrote them a letter and they said that microwaves were the preferred cooking unit. Not once did they mention gas or electric ovens as an alternative. At that point, I figured they were a company posing as a health-food company. To date, I have not bought one of their items as a result. They didn't seem to care that I was concerned about microwaves causing radioactive isomeres which do not leave the body, but instead cause organ and immune damage over time. Kashi obviously doesn't care about the consumer, only their bottom line and whatever it takes to make $$, health be damned.
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Regarding the soy issue--i think that traditional forms of soy especially the fermented ones are healthy but I never eat soy based meat substitutes--just look at the ingredient list on those--yuck--manyof them have MSG in them! Non fermented soy is very difficult to digest and I certainly would not ever eat non organic soy ever. I do love my tempeh and miso. GMO and non organic hurt all of us on this planet so i would say don't eat it but as far as organic if you feel good eating it then do so if you don't then don't. Same for any other foods--too many people try to eat the way some expert tells them or try to eat because of their beliefs rather than paying attention to how they feel when they eat. Start off with organic simple unprocessed foods and eat a very simple elimination diet to find what foods work for you. Since this an article on nut butters--peanuts are way too high in mold for me and I don't feel good when I eat them--I have bad reactions to many other nuts also but I feel great when I eat almonds. I make my own almond butter --I buy the almonds directly from a grower--you can find on ebay. They are not pasturized if you buy from the grower or you can get steam pasteurized rather than chemical. I lightly roast the almonds(I digest better than raw)--about 10 minutes at 300 degrees and then run them through my Champion juicer. After having my almond butter my friends/family can't stand to eat the commerical stuff!
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I agree that soy is OK. I think Dr.Mercola has some strange ideas. I'll stick with Dr. Barnard.
I can't have any dairy products and wouldn't now if I could. (Milk is for cows).And I eat very little meat. I'm 71 now and healthy. No problems so far.
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I've been struggling with my own confusion over the soy issue for a while. So ... what I'm getting from posts here is:
soy milk = bad
tempeh = good
tofu = ...bad?!?!?
those bags of frozen shelled soybeans I buy once in a while = ... bad???
What about all the meat substitute products on the market? (veggie burgers, "chicken" patties, veggie dogs, veggie sausages, Tofurkey, etc.) I think most of these are soy based. These products are ALL harmful? I don't eat these things daily. But as a vegetarian, I probably do eat significantly more of them than an omnivore would.
Between that and the fact that I put soymilk on my cereal 4 days a week (which apparently I'll be stopping), it seems my dietary habits should be a cause of great concern.
And to think, I went vegetarian 25 years ago, in part because it was supposed to be healthier. Go figure.
@Matt A: Hemp milk is not readily accessible to me. Is rice milk not a good alternative to soymilk, in your opinion? Just curious.
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Brazil nuts are one of your richest sources of "natural" selenium. Including just a few of these nuts everyday as part of your diet is one of your best defenses against prostate cancer.
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Don’t overlook Raspberries…
According to Hollings Cancer Institute:
Ellagic acid causes apoptosis (normal cell death) within 72 hours, for breast, pancreas, esophageal, skin, colon and prostate cancer cells. You get ellagic acid from berries, especially raspberries. Consuming one cup (150 grams) of red raspberries per day prevents the development of cancer cells.
In lieu of eating raspberries, check out our environmentally friendly Raspberry Seed products at http://GoFreeGoGreen.com/SandraNoble
GoGreenNoble aka Sandra Noble
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I'll chime in on the soy issue. Dr. Joseph Mercola has spoken out against non-fermented soy for years now. He cites the book The Whole Soy Story as well as other sources, and I've been following his advice. Some examples of fermented types of soy are Misu, Natto and tempeh, and Dr. Mercola says those are the good forms of soy that are healthy. Non-fermented sources of soy are unhealthy according to him, an example would be soy milk(for those looking for a healthy alternative to soy milk I'd recommend unsweetened hemp milk with some raw organic honey mixed in for the desired amount of sweetness).
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Was just wondering what "spelt" bread was. If this was already answered and I missed it, I apologize. Thanks.
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GMO contamination is a problem, and the day they allow GM foods to be labeled organic is the day "organic" is no longer a meaningful word.
I emailed a few companies like Kashi recently inquiring about whether they use GM soy and corn in their non-organic cereals, and they responded that although they do not intentionally purchase or use GM ingredients, they do not promise GMO-free on their labels because of the contamination problem.
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