According to the USDA 37% of the US population has some form of cardiovascular disease. High risk factors for CVD are high cholesterol, lipids, hypertension, high sodium/fat diet, overweight/obesity, tobacco use etc. The 2010 Dietary Guidelines for Americans suggests utilizing nutrient dense foods versus empty calorie foods such as soda, candy, french fries etc. ?Nutrient dense foods are suggested to be high in vitamins and minerals, low in solid fats, added sugars, and added refined grains.??Many people have come to me stating they avoid eating nuts due to there high calorie and high fat content. Believe it or not, nuts are considered a nutrient dense food and suggested (in moderation) by the USDA nutritional guidelines in a healthful diet to REPLACE some animal based protein.??In moderation it is suggested through scientific study that mixed nut consumption can protect against cardiovascular disease and potentially other chronic disease states. This is further supported by a study on the health benefits of nuts published in the British Journal of Nutrition in 2006. ?Walnuts, chestnuts, and pecans are also suggested to have the highest antioxidant content of all the nuts. ?
The fat in plant based foods (including nuts and legumes) are considered oils not solid fats. One ounce of nuts ranges from 150-200 calories. Often one serving of a nut butter is equal to 2tbs and 200 calories (1tbs= 80-100cal). ?Nuts are nutrient dense and a food where a little goes a long way. ?For adults it is suggested the typical diet be composed of 45-65% carbs, 10-35% protein, and 20-35% fats. Fats supply calories as well as fat soluble vitamins (A,D,E,K) necessary for many life processes. Animal fats include cholesterol and tend to be higher in saturated fats vs. monounsaturated and polyunsaturated. ?
With the mention of antioxidants I felt it may be beneficial to explain what they are. Antioxidants are "substances that are capable of counteracting the damaging, but normal, effects of the physiological process of oxidation in animal tissue. Antioxidants are nutrients and enzymes that are believed to play a role in preventing chronic diseases such as cancer, heart disease, rheumatoid arthritis etc." - Discovery Health. Nutrients known for their antioxidant properties include vitamin E (alpha-tocopherol), vitamin C (ascorbic acid), beta-caretene (from Vit A), and selenium.
High Antioxidant Food List
Vitamin E:?vegetable oils, walnuts, peanuts, almonds, seeds, olives, avocado, wheat germ, liver, and leafy green vegetables.
Vitamin C: Citrus fruits, broccoli, leafy green vegetables, tomatoes, peppers, potatoes, cantaloupe, and strawberries.
Beta-Carotene: Think orange/yellow foods such as?cantaloupe, mangoes, papaya, pumpkin, peppers, spinach, kale, squash, sweet potatoes, and apricots.
Selenium?in seafood, beef, pork, chicken, Brazil nuts, brown rice, and whole wheat bread
What are phytochemicals? Phytochemicals occur naturally in many plants, including?in grains, legumes, vegetables, and fruits.?Many plant based foods are being studied for their potential antioxidant health benefits due to being suggested to have chronic disease preventive properties. ?The following table is from Discovery Health to specify different phytochemicals and their food sources.
| Phytochemical | |
| Allyl sulfides | |
| Carotenoids?(e.g., lycopene, lutein, zeaxanthin) | |
| Curcumin | |
| Flavonoids?(e.g., anthocyanins, resveratrol, quercitin, catechins) | |
| Glutathione | |
| Indoles | |
| Isoflavones?(e.g., genistein, daidzeins) | |
| Isothiocyanates?(e.g., sulforaphane) | |
| Lignans | |
| Monoterpenes | |
| Phytic acid | |
| Phenols, polyphenols, phenolic compounds?(e.g., ellagic acid, ferulic acid, tannins) | |
| Saponins |
With this all being said, foods high in antioxidants and phytochemicals are beneficial to add to the diet but there are studies with conflicting results in regards to supplementation.?Encourage high antioxidant foods within your diet vs additional supplementation. My?favorite Dietitian phrase is "moderation is key." The best healthful diet overall is to have a mixture of colorful fruits, vegetables, low fat/lean proteins, whole grains, and nuts with low sodium, low added sugars, and limited refined grains. Variation is a powerful thing. ?Try to include less processed foods and move towards a more clean and natural foods approach is beneficial. ?I have been annoying my husband all day by saying "WOW this is blowing my mind!!! I cant believe this it. This is really all you have to do to make peanut butter! Really? this is it? And yes...really...this is all you do...it is extremely easy. ?By making your own peanut butter you know exactly where the nuts are coming from, what it is being made with, and are in control of any special flavorings or added oils.
JESS THE RD'S SIMPLE, YET, MIND BLOWING
?NATURAL NUT BUTTER RECIPE?
What you need:
2C of peanuts - or any nut of your choice (you can either purchase them roasted or roast them slightly in the oven/brown them lightly in a saute pan)
A Food Processor
Directions:
Add the nuts to the food processor. Start by utilizing the chop setting, then mix, then puree. Gradually adding more speed for a more fine texture. Once the nut butter is to your preferred consistency think about adding neat flavors ex: all spice, cloves, raisins, dried apples, orange zest, cinnamon, vanilla, cayenne, honey, agave, molasses etc. This process took about a total of 10 minutes. ?No added oil is necessary to make a nut butter. The natural oils in the nuts are released through the processing and are adequate to make a spreadable texture. It does get to a point where it looks like a cement ball...keep chopping...it will smooth out.
??
| Product | Calories | Protein | Fat | Calcium | Zinc |
| (1 Tbsp) | (g) | (g) | (mg) | (mg) | |
| Almond butter | 101 | 2.4 | 9.5 | 43 | 0.5 |
| Cashew butter | 93 | 2.8 | 8 | 7 | 0.8 |
| Hazelnut butter | 94 | 2 | 9.5 | N/A | N/A |
| Peanut butter - natural | 94 | 3.8 | 8 | 7 | 0.4 |
| Peanut butter - reduced fat | 95 | 4 | 6 | N/A | 0.4 |
| Sunflower butter | 80 | 3 | 7 | N/A | N/A |
| Soy butter (sweetened) | 85 | 4 | 5.5 | 50 | N/A |
| Soy butter (unsweetened) | 80 | 4 | 6.5 | 30 | N/A |
| Soy-peanut butter (added sweetener) | 50 | 2 | 1.2 | 40 | N/A |
| Tahini | 89 | 2.6 | 8 | 64 | 0.7 |
References:
- "Is Peanut Butter Healthy?"?http://www.health.harvard.edu/press_releases/Is-peanut-butter-healthy?
- Blomhoff R., Carlsen M., Anderson L., Jacobs D., "Health Benefits of Nuts: Potential Role of Antioxidants," British Journal of Nutrition, Vol 96, Nov 2006, p52-60
- Discovery Health "Antioxidants: What you need to know" http://health.howstuffworks.com/wellness/food-nutrition/facts/antioxidant1.htm
- American Cancer Society "Phytochemicals" http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/HerbsVitaminsandMinerals/phytochemicals
- Nut Serving Size?http://www.choosemyplate.gov/food-groups/food_library/proteinfoods/peanuts.html
- The Vegetarian Resource Group, "Guide To Nuts and Nut Butters," Vegetarian Journal, Nov 2001?http://www.vrg.org/journal/vj2001nov/2001novnuts.htm
Source: http://www.toughenoughnutritionandfitness.com/2012/10/nut-butter-recipe-potential-health.html
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