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Bettah Butters

by Jan 27, 2019Blog, Featured Blog0 comments

  That creamy spread known as butter was enjoyed for decades, but fell out of favor  when it was thought that its high levels of saturated fat was linked to an increased risk of heart disease. Today, it’s been determined that butter, especially from grass-fed cows  is a good source of the fat-soluble vitamins; A, E and K2 (healthy skin and vision).   “Saturated fats raise HDL (good) cholesterol and change the small LDL (bad) from dense) to large LDL which is benign.”

There are many cousins to butter and which is good can often be confusing. Here’s what’s nutritionally beneficial and what’s not so much: 

  Ghee: is clarified butter (milk solids are removed) that is cooked longer and has a higher percentage of butterfat.  Ghee is beneficial to those who have difficulty absorbing the fat-soluble vitamins of A, E, and K due to Chrohn’s disease or leaky gut syndrome.   Ghee contains Conjugated Linoleic Acid (CLA); a fatty acid that helps reduce body fat, prevents internal inflammation which can lead to cancer, and reduce blood pressure. Ghee like butter also has Butyric Acid which helps maintain healthy insulin levels and reduces inflammation.   

  Margarine: a product that was originally made in a lab as a cheaper alternative to butter was thought to be good until its trans-fat was discovered to be even worse for causing heart disease by raising levels of LDL (bad) cholesterol and lowering HDL (good) cholesterol. 

   

Nut butters are nuts such as almonds, peanuts or pecans that are roasted and then ground in a blender to form the consistency of butter.  Some recipes include sea salt, cinnamon or vanilla extract, but for the most part nut butters are purely nuts! These butters are dairy and gluten free, and a healthy source of fat-soluble vitamins and minerals. They can help with weight loss, fight off cancer, lower heart disease and prevent diabetes. 

Nut Butter Guide: serving size is 2 tablespoons. Daily Values are based on a 2000 calorie diet

Nuts/SeedsCaloriesFat CarbsSugar CalciumFiberProtein
Peanut20016g7g1g20mg3g8g
Cashews20015g10g2g40mg1g5g
Pecans24024g4g1g20mg3g3g
Walnuts22021g5g<1g20mg2g4.1g
Almond20017g7g2g40mg3g7g
Hazelnuts22020g6g2g40mg3g4g
Pistachios19014g9g2g38mg3g7g
Sunflower20016g3g3g20mg4g7g
Macadamias23024g4g1g20mg3g2g

Sources: Healthline

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