There was once a time when the term “nut butter” was not in the lexicon, because there was pretty much just peanut butter. What a world that was! Now, with the increasing prevalence of peanut and tree nut allergies, combined with the now waning popularity of the Paleo diet, in which legumes like peanuts were forbidden, there are countless alternatives to peanut butter. Choosing the “right” nut butter can be overwhelming. Also, is there a “right” one? Nutrition can differ a bit amongst this group, so let’s delve into the details.
关于脂肪的笔记
When speaking to clients about nut butter (of which I am, of course, a big fan!), they often express fear because nut butters are higher in fat and calories. This is diet culture talking! The fat found in nut and seed butters is largely monounsaturated fat, which can help promote heart health, is anti-inflammatory, regulates blood sugar, promotes absorption of fat-soluble vitamins, and helps you feel full after meals. Feeling satiated after meals aids appetite regulation and decreases the likelihood of hunger pangs and snack cravings soon after eating an unsatisfying meal without enough fat.
当然，与碳水化合物和蛋白质相比，脂肪中更高的卡路里也会更高（1克脂肪具有9卡路里的热量，每克每克有4卡路里）。但是，我是一个强有力的拥护者notcounting calories in the first place, and thinking more about satisfaction after meals and the nutrient density of foods. So, take the calorie counts here with a grain of salt.
杏仁黄油是用杏仁和盐制成的，比花生酱含量温和。由于它是树坚果，因此对于对花生过敏的人来说，这是一个很好的选择。杏仁黄油也是一种营养强大的动力，也是心脏健康的单不饱和脂肪的绝佳来源。实际上，与花生酱相比，它每2汤匙含有4克单不饱和脂肪，以及更多的维生素E，铁和钙。我喜欢混合燕麦片或在全麦吐司上散布的杏仁黄油。
腰果黄油丰富而乳脂状，多才多艺，足以用于烘烤甜食或烹饪咸味菜肴（如炒菜或面条）。它的单不饱和脂肪含量高，每2汤匙食用约13克，并且碳水化合物的含量比其他每份10克的坚果黄油略高。腰果黄油也是镁的良好来源，也是植物性铁的来源。腰果黄油通常比其他坚果黄油更昂贵。我喜欢将其用作谷物碗或亚洲风格的菜肴的酱汁。
葵花籽黄油是对花生和树坚果过敏的绝佳选择。葵花籽黄油由地面葵花籽和盐制成，具有坚果，泥土味。它是单不饱和脂肪的重要来源，并且在镁，锌和硫胺素中也很高的维生素E.葵花籽黄油也很高。与果冻一起用作三明治（思考：PB＆j！），或在香蕉上散布作为小吃时，它很美味。
芝麻酱是用芝麻籽制成的，它是我最喜欢的坚果黄油替代品之一。它温和又坚果，在咸味或甜味菜肴中效果很好。芝麻酱最受欢迎的用途是在鹰嘴豆泥中，但也可以在地中海菜肴的沙拉酱，调味料和调味品中找到。营养方面，芝麻酱的单不饱和脂肪高，每2汤匙16克，7克蛋白质，它是植物性铁的良好来源。我喜欢用柠檬汁和水制作一种简单的芝麻酱酱，然后在烤或蒸的蔬菜上淋上芝麻酱。
底线
当涉及替代性坚果和种子黄油时，在高质量的营养方面，您也不会真正出错，在我看来，您可以品尝到！他们都很好吃。上面的示例在营养上都相当相似，在某些维生素，矿物质和大量营养素中的差异很小。坚果和种子黄油制成水果，饼干，燕麦饼或吐司等早餐食品的饱满和血糖稳定，或者可以是酱汁和酱料中的成分。他们都可以并且绝对应该成为各种植物性饮食的一部分。
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