Perfect nut butter!

Nut and seed butters are a healthy replacement for your mid meal snack. They do not spike your blood glucose level much because of the fat content and because they’re also a good source of fiber, healthy fats, and plant protein, they keep you full for longer.

What is important though is to read the nutritional labels carefully before you buy them. Just like every cooking oil is not the same, all commercially made nut butters are not the same.

Focus on the following:

1. A short ingredient list: Only one or two major ingredients should be on the ingredient list:

• Nuts like almonds and peanuts or seeds like sunflower, watermelon and pumpkin are good for you

• Salt for flavor

2. No added sugar: Avoid any products with added sugars. Nuts and seeds alone are high in calories. A serving of peanut butter, which is generally 2 tbsp or 32 g, contains 211 kcal! While added sugar will not only increase caloric value much it will lead to an increase in blood sugar levels and weight gain. Some natural sugars such as maple syrup and honey may seem healthier, but they too have a negative impact on metabolic health.

3. No added fats & preservatives: Some brands make use of refined oils like canola and sunflower oil for a creamy texture while preservatives like potassium sorbate are added to extend shelf life. Stay away from such products as they can cause inflammation in the body. Nuts and seeds are naturally high in fat and, hence, there is no need for any additional nutrients. Pay attention to brands with “no-stir” claims on the label, as these are more likely to contain additives