Nut Butters

South Africans love peanut butter. According to Stats SA, 0.05% of every R100 spent on groceries in South Africa goes towards a bottle of peanut butter. Although it’s not easy to get definitive numbers, it appears that South Africans consume around 81 496 tonnes of peanuts each year.

But I want to introduce you to a couple of local brands for nut butter. Nuts are a good source of fiber, healthy fats, and protein. They provide numerous health benefits such as supporting cardiovascular health, reducing the risk of cancer, and assisting in the control of diabetes. When you’re looking for healthy snacks or recipe ingredients to incorporate into a health-conscious diet, nuts are a tasty option that can be beneficial to your overall health. Nuts are a good source of protein for vegetarians or for those who simply want to acquire protein from a source other than meat or dairy. Nuts are a good source of plant-based protein.

Nut butter is not only spread on toast, but you can use it in various recipes. Drizzle over pancakes, use it in a sauce, cookie baking, or even smoothies. 

Here are some facts: 


Nuts are usually packed with calories, but their abundant health benefits far outweigh this. Be mindful of your serving size, and keep within your calorie count. If you’re looking to limit calories, however, your best bets are peanuts, almonds, pistachios, walnuts, and cashews. All come in around 180 calories or less per serving.


Being rich in fats does not mean that nuts are bad for our health. On the contrary, their fats are mostly unsaturated and are beneficial in the prevention of coronary heart disease and in lowering LDL cholesterol. However, Brazil nuts, macadamias, cashews, and pine nuts also contain large amounts of saturated fats.


Nuts are a popular snack included in vegan and vegetarian diets. Eating nuts is an easy way to work more protein into your diet without eating meat.  Nuts are a good source of plant-based protein.


Along with whole grains, legumes, and seeds, nuts are a key component of a high-fiber diet. Eating more fiber can help you maintain a healthy weight by keeping you full and reducing the chance of overeating. All nut varieties are a good source of fiber, with the sole exception being cashews. For the most fiber, choose almonds, pistachios, or pecans.

So what is the Healthiest Nut Butter to Eat?

All of them! Any type of nut can be part of a healthy, balanced diet, and so can any nut butter. And while peanut butter, almond butter, pistachio butter, or cashew butter are more cost-effective, they are lower in calories and fat, and higher in protein and fiber. But don't limit yourself to just these four. Aim to work a variety of nut butter into your diet, as each one boasts its own unique color, texture, and flavor that can easily bring a dish to life.  

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