Is Your Nut Butter Busting Your Diet?

Many people avoid nuts because of their high calorie and fat content. However, studies reveal that there is no evidence that nut consumption is correlated to weight gain. In fact, nuts may aid in weight loss. Nuts have been found to suppress the appetite, but did you know that they also appear to boost our metabolism? Research shows that when we eat nuts we burn more of our own fat to compensate. If you want to learn more about this check out my post “Contrary to Popular Belief, Nuts Won’t Make You Fat”

In the meantime, let’s talk about nut butters. I love all nut butters, but my favorite are definitely almond and peanut butter! I like to eat them on toast, in smoothies, in oatmeal, out of the jar, you name it! While nuts and nut butters are a great source of energy and healthy fats, not all nut butters are created equally. 

In fact, most brands of nut butters you find at the grocery store are loaded with excess salts, sugars and oils which can make them an unhealthy choice. Because the packaged food industry is so large, many companies add oils like soybean, cottonseed, coconut, vegetable and palm oil to their products to keep their shelf life longer. Even if the jar says “all natural” or “organic” the product may still contain added oils. 

The problem with processed oils is that they contain no nutritional value. So, while oil and nuts are both high in fat, oils have been so highly processed that they have been stripped of their nutrients and can have negative effects on the body, such as weight gain. In contrast, nuts appear to be digested by the body differently than these fatty oils. "Scientists believe that 70% of the calories found in nuts are lost when digested by the body, 10% are excreted and 20% may disappear due to increased fat burn. This proves why people who consume at least two handfuls of nuts a day do not gain weight even over a long period of time."

So, the next time you go the grocery store, I urge you to check out the different nut butters on the shelf and to choose the one with only ONE ingredient, nuts.

* If you need some suggestions, Crazy Richard's makes the most delicious nut butter that I have ever tasted. You can find their products at most grocery stores as well as online. 

Greger, M. (2012, August 23). Testing The Fat Burning Theory. Retrieved March 27, 2015, from