Nuts have many benefits, according to several studies. They are rich in healthful fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols that may help prevent cardiovascular disease and type 2 diabetes.
A 5-year study of more than 373,000 people, published in the “European Journal of Nutrition,” reported that people who eat nuts regularly are less likely to gain weight or become overweight or obese in the long term.
There is approximately 14.1 g of fat in 1 oz of almonds, 19 g in Brazil nuts, and 18.5 g in walnuts. It is best to eat various unsalted nuts to reap the benefits, as each type of nut has a slightly different nutrient profile.
A person can use nut butter to enjoy the benefits of nuts and seeds in a spreadable form. Each serving provides a healthful amount of monounsaturated and polyunsaturated fats.
However, these butters can be high in calories, so it is important to check the nutritional details of individual products before adding them to a balanced diet.
For example, some peanut butters can contain more than 580 kcal per 100 g, while almond butters can contain more than 600 kcal per 100 g. This equates to roughly 188 kcal per 2 tbsp serving of peanut butter, and 206 kcal per 2 tbsp serving of almond butter.