Best Nut Butter for Weight Loss: Comprehensive Guide and Top Picks

by Millie
3 nut butters in a jar
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If you are looking for a healthy and delicious way to lose weight, then look no further than nut butter! Nut butter is a fantastic source of protein, healthy fats, and essential vitamins and minerals. They can help to keep you feeling full and satisfied after meals, and they make a great snack or addition to any meal.

There are a lot of different kinds of nut butter on the market, so it can be tricky to know which ones are the best for weight loss. To help you make the best choice, I have put together a comprehensive guide to the best nut butter for weight loss. In this guide, we will discuss the different types of nut butter, their nutritional content, and how they can help you lose weight.

Why You Need Nut Butter For Weight Loss

4 jars of the best nut butter for weight loss
Nut butter can help with weight loss

If you’re trying to lose weight, you’ve probably heard all sorts of advice on what you should and shouldn’t eat. There are a lot of food fads out there, and it can be hard to know what’s actually going to help you lose weight and keep it off

But here’s one food that you definitely need to add to your diet if you’re serious about weight loss: nut butter. Yes, that’s right – nut butter can actually help you lose weight. Here’s why:

High in Protein

First of all, nut butter is a great source of protein. Protein is essential for weight loss because it helps to keep you feeling full and satisfied after eating. 

Rich in Fiber

Secondly, nut butter is also a good source of dietary fiber. Fiber is essential for two reasons: first of all, it helps to keep us regular (no one wants constipation when they’re trying to lose weight!) And second of all, it helps to keep us satisfied.

When we eat foods that are high in fiber, we tend to feel fuller for longer because it takes our digestive system a while to break them down and absorb them. This means that we’re less likely to reach for unhealthy snacks in between meals. 

Also, since insoluble fibers aren’t absorbed by our bodies, they help add volume and bulk to stool so it passes more easily through the intestines.

Healthy Fats

A lot of people who are trying to lose weight make the mistake of cutting out all the fat from their diet. But the truth is, our bodies need healthy fats in order to function properly.  Heart-healthy fats are also satiating and make us feel fuller after eating.

And nut butters are packed with heart-healthy monounsaturated fat. These fats help increase HDL cholesterol (good cholesterol) while keeping LDL cholesterol (bad cholesterol) in check.

Packed with Nutrients

Finally, another reason why nut butter is great for weight loss is that it’s packed with healthy nutrients. Nut butter is usually made from nuts that are high in vitamins and minerals like magnesium, potassium, and vitamin E. All of these nutrients help to keep our bodies functioning properly and promote healthy weight loss. Magnesium, in particular, has been shown to boost metabolism and help the body burn more calories.

What Makes A Good Nut Butter For Weight Loss?

toast with nut butter and banana
Look for healthy, natural nut butter

There are a lot of different types of nut butter out there, and it can be hard to know which one is best for weight loss. Some are higher in fat and calories, while others are lower in fat and calories. So, what makes a good nut butter for weight loss?

There are a few things to look for when choosing a nut butter for weight loss. First, you want to choose a nut butter that is low in fat and calories. Second, you want to choose a nut butter that is high in protein and fiber. 

Protein and fiber are both filling nutrients that will help you feel satisfied after eating. Lastly, you want to choose a nut butter that is low in sugar. Sugar can cause spikes in blood sugar levels, leading to cravings and overeating.

Also read: The Best Sugar-Free Jam and Jelly with Natural Sweeteners

The Best Nut Butter For Weight Loss

4 jars of the best nut butter for weight loss
Some of the best nut butters for weight loss

You might think that nut butter is nothing more than a calorie-dense indulgence. But in reality, nut butter can be a weight loss secret weapon.  It’s hard to pick the healthiest nut butter, you can go wrong with any option. 

In addition to spreading it on your toast, you can add nut butter to yogurt, smoothies, and ice cream use it as a dip with fruit and veggies, enjoy it on its own, make cookies and other healthy desserts, and more. You can purchase these nut butters at your local grocery, health food store, or online.

So, without further ado, here are the best nut butter for weight loss. I have added the nutritional value per 2-tablespoon serving for your convenience.

Almond Butter

196 calories, 18 grams of fat, 6 grams of carbs, 3 grams of fiber, 1.4 grams of sugar,  7 grams of protein

Almond butter is a great source of healthy fats and protein, both of which are essential for weight loss. It also contains fiber and vitamins that can help keep you feeling full and satisfied. 

Almond butter is also rich in magnesium, calcium, and omega-3 fatty acids. It can be used in all sorts of recipes, from spreading on toast to baking cookies.

Cashew Butter

194 calories, 17 grams of fat, 10 grams of carbs, 1 gram of fiber, 3 grams of sugar,  4 grams of protein

Cashew butter is another great option for weight loss. Like almond butter, it’s high in healthy fats and protein, and it also contains fiber that can help with satiety. Cashew butter is a good source of iron and potassium.

It is creamy and smooth, with a slightly sweet flavor, and can be used in place of other kinds of nut butter in recipes, or simply enjoyed on its own.

Walnut Butter

209 calories, 21 grams of fat, 4.4 grams of carbs, 2 grams of fiber, 1 gram of sugar,  2 grams of fiber, 5 grams of protein

Walnut butter is loaded with healthy fats, proteins, and fiber, all of which are essential for weight loss. Walnut butter is also a great source of antioxidants, which can help to protect your body from damage and disease.

It’s also a versatile ingredient that can be used in a variety of recipes. You can spread it on toast, add it to smoothies, use it in baking, or just eat it straight off the spoon!

Hazelnut Butter

187 calories, 18 grams of fat, 5 grams of carbs, 3 grams of fiber, 1.4 g sugar, 4.4 grams of protein

Hazelnut butter is another good option for weight loss. It’s high in healthy fats and protein, and it also contains fiber. It’s perfect for spreading on toast, adding to smoothies, or eating straight out of the jar.

Sunflower Seed Butter

197 calories, 18 grams of fat, 7.5 grams of carbs, 1.8 grams of fiber, 3.4 grams of sugar, 5.5 grams of protein

This spread is made from sunflower seeds that have been ground into a creamy smooth paste, and it has a subtle nutty sweet flavor that goes great on toast, in sandwiches, on celery sticks, or even by the spoonful. Plus, it’s packed with nutrients like vitamin E and omega-3 fatty acids.

Sunflower butter is a delicious, nut-free alternative to peanut butter so it’s perfect for those with peanut allergies, and it’s also a great way to add some variety to your diet.

Soy Nut Butter

200 calories, 14 grams of fat, 8 grams of carbs, 2 grams of fiber, 2 grams of sugar, 10 grams of protein

Soy nut butter is a great option for those looking to lose weight. It’s rich in protein, fiber, and healthy fats.

It is also a great alternative for those with a peanut allergy or who are looking for a change. If you’ve never tried soy nut butter before, you’re in for a treat. It’s creamy and delicious, and it can be used in all sorts of recipes. 

Peanut Butter

200 calories, 17 grams of fat, 7 grams of carbs, 3 grams of fiber, 2 grams of sugar, 7 grams of protein

Natural peanut butter is one of the best choices you can make when you’re watching your weight and health.  Peanut butter is a great source of healthy fats, protein, and fiber. It also contains vitamins and minerals that can help with satiety. In addition to being an excellent source of Vitamin E, peanut butter is packed with omega-6 fatty acids.

Pistachio Butter

190 calories, 7 grams of protein, 14 grams of fat, 9 grams of carbs, 3 grams of fiber, 2 grams of sugar

Pistachio butter is another great option for those looking to lose weight. Made from ground pistachios, this creamy and flavorful butter is a great addition to any meal. And it’s not just for spreading on toast – you can use it in many recipes, from savory to sweet.

Tahini

178 calories, 6 grams of protein, 16 grams of fat, 6.4 grams of carbs, 3 grams of fiber, 0 grams of sugar

If you’re like most people, you probably have no idea what tahini is. But if you’re a fan of hummus, you’ve probably been eating it without even knowing it! 

Tahini is a paste made from ground sesame seeds, and it’s a common ingredient in Middle Eastern cuisine. It’s used in a variety of dishes, from dips to soups to sauces, and it adds a delicious nutty flavor to any dish.

There are a few benefits to tahini that can help with weight loss. First, tahini is a good source of protein, fiber, and healthy fats. It is also a good source of antioxidants and vitamins that can help to support a healthy weight loss journey.

Coconut Butter

210 calories, 18 g fat, 8 g carbs, 5 g fiber, 2 g sugar, 2 g protein

Say hello to coconut butter! This delicious butter is made from ground-up coconuts and helps you lose weight. It is packed with good fats and nutrients. Coconut butter is also a good source of fiber, which can help to keep you feeling full and promote healthy digestion.

In addition to helping you lose weight, coconut butter has a host of other benefits. It can help to improve your cholesterol levels and lower your risk of heart disease. It’s also rich in antioxidants and can help to improve your skin and hair.

A Healthy Addition to your Diet

nut butter with celery and apples
Add nut butter to your healthy diet

Nut butter is a popular food choice for people who are trying to lose weight, avoid weight gain or maintain a healthy weight. This is because nut butter has a high satiety index, which means it takes longer to digest than other foods and helps you feel fuller for longer. Nut butter can also help to boost your metabolism. And best of all there are additional health benefits as nut butter is packed with essential nutrients and antioxidants. 

The good news is that you can’t go wrong with any type of nut butter and it can be part of your healthy diet. But, as advised by the American Heart Association, pay attention to the nutritional label and ingredients list; look for natural nut butter, and to be sure there is no added sugar, salt, or oil.

Now that you know the best kinds of nut butter for weight loss, what are you waiting for? Try one out and let me know how it goes in the comments.

Best Nut Butter for Weight Loss: Comprehensive Guide and Top Picks
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