Spreads gone nutty; top your next slice of bread with these nutrient-rich and cholesterol-lowering nut butters

Nut butters are spreading, giving mayo, cream cheese and other tasty spreads a run for their money for what graces your favorite bread. And with growing concerns about peanut allergies, interest in creating alternatives to one of America's favorite comfort foods is bound to continue.

Virtually all nut butters share the stellar nutritional profile of peanut butter. "Nut butters are loaded with vitamin E, fiber, magnesium, zinc, iron and heart-healthy omega-3 fatty acids, which help thin the blood and prevent platelets from clotting and sticking to arterial walls," says Tara Gidus, MS, RD, national spokesperson for the American Dietetic Association. So it's no wonder that research shows that eating nuts reduces the risk of heart disease. In fact, nearly all nuts are high in phytosterols, natural cholesterol-lowering compounds. As such, nut and nut-butter lovers who indulge several times a week tend to have a healthier ratio of "good" to "bad" cholesterol. For an extra cholesterol-cutting punch, try pistachio nut butter. A study in the November 2005 Journal of Agricultural and Food Chemistry showed that pistachios and sunflower seeds contain the most phytosterols (270-289mg per 100g) of commonly eaten seeds and nuts.

Preventing heart disease isn't nut butters' only coup, says Ed Bauman, PhD, director of Bauman College: Holistic Nutrition and Culinary Arts author of Recipes and for Rejuvenation. "Nut butters are touted for energy production, hormonal balance and antiaging properties. New research has also focused on their beneficial impact on blood sugar." Women who eat 5 Tbs. of peanut butter per week are less likely to develop type 2 diabetes than those who never eat peanut butter, according to a report by Harvard University researchers in the November 14, 1998 British Medical Journal. And, despite their high calorie and fat content (1 Tbs. of nut or seed butter contains 80-100 calories and 7-10g of mostly unsaturated fat), research has consistently shown that nuts (and their butters) do not contribute to weight gain. In fact, the Harvard study also found that women who consumed more nut and nut butters had a lower body mass index than those who abstained from nuts.

"Nuts and nut butters may assist in weight loss because they help people feel full longer," says Gidus. "Just watch portion size. One tablespoon does not go far when spreading on bagels or toast." But if nut butters prevent you from snacking on other high-calorie foods or take the place of less healthful spreads like butter, mayo and cream cheese, they'll help keep the pounds down and your heart health up.

start spreading the nuts

Think beyond peanut butter and go nuts with a new spread. "Try
adding sweet or savory spices such as cinnamon, cardamom or
cumin to a tahini (sesame seed) salad dressing mixed with
equal parts yogurt and orange juice," suggests Ed Bauman,
PhD. Use crunchy nut butters to crust fish or chicken, or
kick up the flavor in your favorite sandwich by replacing
mayo with a little almond butter. Here we break down the
butters and offer more ways to use them.

                                          Saturated
Type/Brand        Calories    Fat         Fat         Protein

Almond Butter/    202         18.9g       1.8g        4.8g
MaraNatha
Organic

Tahini            178         15.9g       2.2g        5.2g
Sesame Seed
Spread/Living
Tree Community
Foods

Peanut Buffer/    189         15.9g       3.lg        8g
Naturally More

Cashew Butter/    188         15.8g       3.1g        5.6g
Arrowhead Mills

Pistachio         182         14.7g       3.3g        6.8g
Butter/Butters
Nut Butters

Soy Nut Butter/   170         11g         1.5g        8g
I.M. Healthy

Type/Brand        Recommended Use

Almond Butter/    Mix into muffin, cake
MaraNatha         and cookie batter for added
Organic           protein and antioxidants.

Tahini            Add a few teaspoons to plain
Sesame Seed       hummus (chickpea spread)
Spread/Living     and baba ghanoush
Tree Community    (eggplant spread) for a
Foods             change of texture and flavor.

Peanut Buffer/    Stir into sauces for added
Naturally More    thickness and flavor,
                  and to cut the acidity
                  of tomato and
                  lemon sauces.

Cashew Butter/    Top Chinese noodles, broccoli
Arrowhead Mills   and chicken with a dab of
                  cashew butter for a healthful,
                  low-fat change of taste.

Pistachio         Dress chicken or fish with
Butter/Butters    pistachio butter before
Nut Butters       grilling, or fold it into
                  lemon or pesto sauces.

Soy Nut Butter/   Spread wraps with soy
I.M. Healthy      nut butter for added protein.
                  It's also a great addition to
                  soups and salad dressings.

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