From pistachios to almonds: the healthiest nut spreads

Every parent knows that discouraging moment when they ask their children what to put on their sandwich for school and the answer they get is “we don’t know”. This is where the dilemma begins – whether to start a stubborn fight and try to convince him to stock up on an omelette or an avocado, or to simply give up the lost battle in advance and go for chocolate as a spread.Well, there are other available options that will close both the healthy corner and the need for a quick bite of a sandwich. The various nut spreads are an excellent alternative to industrial chocolate. They contain vegetable protein, rich in healthy fats and oils essential for heart health and also contain vitamins and minerals. These spreads provide continuous energy and support the growth and development of the children. In addition, they serve as an excellent source of dietary fiber that contributes to a feeling of satiety and helps the proper functioning of the digestive system. Which of them are the most recommended?

Peanut butter: This is a great solution for children and adults who like a pure peanut flavor (reminiscent of the Bamba flavor). Peanut butter is rich in folic acid, which is essential for the proper development of the brain in children. It is also essential for women of childbearing age and during pregnancy, and is responsible for creating red blood cells and preventing anemia. In addition, peanuts are rich in mono and polyunsaturated fatty acids, which are important for heart health.

Tip: It is important to choose butter made from peanuts that are not roasted, and without additions of salt and sugar. As we know, some people are allergic to peanuts in a way that endangers their lives, so it is important to make sure that there are no allergic people around.

Almond spread: A creamy spread suitable for spreading in a sandwich and even as a base for smoothies. It is rich in calcium, an essential mineral for bones and teeth, especially important for children during the growth period. Almonds are rich in a variety of vitamins and minerals such as: vitamin E, calcium, potassium, iron, zinc and magnesium.

Tip: It is recommended to choose a high-quality almond spread with 100% peeled almonds only, without added sugar or oil.

Hazelnut butter: is based on ground hazelnuts called Elser. The taste of the hazelnut is deep and rich and its texture is buttery. Most of the fat content in this nut is monounsaturated fat, so it is similar in nutritional composition to olive oil. The hazelnut is rich in proteins, dietary fiber, iron; and also contains calcium, potassium, magnesium and phosphorus. Hazelnut butter is also rich in vitamin E – A strong antioxidant with diverse and essential roles in the human body that supports the proper functioning of the immune system, helps maintain the health of the heart and blood vessels, contributes to the health of the skin and aids in the proper functioning of the nervous system. It contributes to optimal health and helps prevent various diseases.

Tip: don’t make a mistake with the hazelnut spreads that are rich in sugar, choose a spread based mainly on nuts.

Pistachio Butter: The pistachio nut has a unique taste. Unlike other nuts, it is very low in sodium, so it is also suitable for those who are required to limit sodium intake in their diet. Among the spreads, the pistachio butter is the richest in potassium, an essential mineral for creating energy. It is also rich in carotenoids, antioxidants that are essential for the health of the eyes, the skin, the immune system and may even help prevent certain types of cancer and cardiovascular diseases.

Cashew butter: The cashew nut contains a relatively high amount of protein compared to plant foods and also compared to other nuts. The cashew butter has a creamy texture and a sweet and rich taste. Cashews are rich in magnesium, a mineral that plays an important role in building bones and helps maintain normal blood pressure and maintain normal muscle function during contraction and relaxation.

It is important to read the list of ingredients on the product and make sure that the spread is 100% pure, without additions of sugar, salt, food colors and other substances that indicate that it is processed. By the way, the nut spreads can be used as a base for sauces, as an addition to porridge, smoothies or even integrated into healthier cake and cookie recipes.

The author: Sivan Eckler, dietitian Maccabi Health Services, Hasharon district