Organic Nut Butters & Oils
Everything You Need to Know

The Incas were the first to create a paste from peanuts thousands of years ago, a skill that has led to the use of smooth and crunchy butter in stores today. Nut butters are now famous, made from blended nuts mixed with water and salt.

Though peanuts are legumes, many often refer to them as nuts, which are also processed to make delicious peanut butter. Some other popular spreads are cashew, hazelnut, walnut, pecan, and almond nuts. This guide explores their uses and benefits.

7 Health Benefits of Organic Nut Butters

While many love the butter’s tasty goodness and smooth consistency, experts worldwide hail it for its health benefits.

1.   They are rich in nutrients.

Nut butter is among the healthiest butter thanks to its high protein, fiber, fat, vitamins, and mineral content. To confirm this, you can check the ingredients on the jar before you buy, avoiding those with added preservatives and sugar.

Healthy nuts contain folic acid, potassium, copper, magnesium, Vitamin E, and other essential nutrients the body needs. Consequently, they regulate blood sugar, strengthen bones, protect the skin, and improve overall health.

2.   They contain healthy fat.

You may be concerned about the high-fat content in nuts, afraid that it is unhealthy. Fortunately, it is unsaturated and clean, unlike the form you find in meat and processed foods.

Instead of increasing your cholesterol levels, the fat stabilizes your sugar, making it safe even for diabetes patients. It is an ideal fat source if you are on a vegan diet or want to watch your weight.

3.   They help in weight control.

All the nuts contain high-fat levels but in an unsaturated form, which is healthier for your body. Interestingly, this type of fat doesn’t make you gain more weight; it helps you lose it.

The high fiber and protein make you full and energized, reducing the need to eat more food later in the day. In turn, you consume fewer calories, which helps you in your weight loss journey.

4.   They have antioxidant properties.

Nuts are the best antioxidants since they contain vitamins E and C, selenium, manganese, phenols, flavonoids, and other vital substances. All these elements work together to promote your heart health and guard your cells.

People who take small nut butter amounts daily are healthier and have a lower risk of illnesses like colon cancer.

5.   They fit into various diets.

Another advantage of nuts is that you can eat them regardless of your strict vegan/ vegetarian, keto, or paleo diet. They are entirely plant-based, fitting perfectly in non-meat meals, whether you eat them raw or cooked.

Those following paleo diets can take them in raw and unprocessed form, avoiding store-bought butter with additives. You can also roast nuts before grinding them into a paste to create roasted nut butters which are more flavorful, has a consistent texture, and is easier to digest.

6.   Nuts maintain your cholesterol levels.

Eating fatty, high-calorie foods stiffens the arteries and increases the chances of strokes and heart disease. While some cholesterol comes from the body, most of it is from your diet.

Nuts are safe if you want to maintain a healthy heart because they have minimal levels. Besides, types like almonds are known to help reduce cholesterol.

7.   Nuts control heart disease and diabetes

These plant foods help reduce the sugar and cholesterol levels in your blood, which are high-risk factors for diabetes and strokes. The lower the blood sugar and fat, the healthier the artery linings, keeping lifestyle diseases at bay.

They also help in weight loss since they contain unsaturated fats, lowering the chances of getting type 2 diabetes.

Health Benefits of Cooking with Organic Nut Butters and Oils

In addition to adding a rich, nutty flavor to your meals, organic nut butter & oils offer a wide range of health benefits. Packed with healthy fats and protein, they help check your cholesterol and blood sugar levels.

Organic nut butter and oils are also known to reduce inflammation and improve skin health. If you want to add more vitamins and fiber to your diet, you can use them as healthier alternatives.

You can use the pastes in PB&J sandwiches, incorporate in smoothies and baked goods, or use them as recipe ingredients in your meals. Similarly, adding organic oils from flax seeds in smoothies or salad dressing can be highly beneficial for your health, besides adding a rich flavor to your food.

You can also use certain organic oils for cooking, whether making stews or frying. They are healthier and guarantee a unique taste.

Best Organic Oils for Cooking

There are several cooking oil options, whether you want to sautè, deep dry, bake, or drizzle. Organic oils are healthy, but you must consider their smoke point first, which is when the heat makes the oil burn, releasing harmful free radicals and ruining the flavor.

The following is a breakdown of each cooking oil and what you can use it for based on its smoke point.

1.    Olive oil

Nutritionists agree that olive oil, particularly extra virgin oil, is one of the healthiest organic oils that come in handy for various uses.

You can use it for baking, sautéing dishes, or drizzling on pasta and salad. On the downside, it has a relatively low smoke point, hence best for cooking on low or medium heat. 

2.    Coconut oil

You can use coconut oil for all your deep frying, sautéing, and baking needs; however, experts advise that it be in moderation.

Coconut oil is primarily saturated fats which are not as healthy as other organic oils. It is more stable under high heat of 400 degrees (F), but its high-fat content is a deal breaker for many users.

3.    Canola oil

Canola oil from rapeseed is a healthier alternative to coconut oil since it contains high amounts of unsaturated fats. Its 400-475 degrees smoke point makes it perfect for high, low, or medium-heat cooking.

The only problem is that it is not rich in taste as other seed and vegetable oils, making it unsuitable for drizzling or cooking where you want additional flavor.

4.    Avocado oil

Avocado oil is another excellent cooking option that is healthy and rich in Vitamin E. It also contains unsaturated fats and cooks even under high heat, perfect for frying, baking, and any cooking form.

Many love its neutral flavor, but there’s one challenge, it is one of the most expensive cooking oils.

5.    Peanut oil

Peanuts are rich in vitamins, minerals, and monounsaturated fats, making them one of the healthiest cooking options. It is also highly flavored with a nutty taste and cooks well under high heat, thanks to a 450-degree smoke point.

You can experiment with it while baking, stir-frying, and drizzling, and the best part is that it comes in various forms and types.

Oils to Avoid in cooking

Organic oils are healthy and nutritious, but not all are suitable for cooking. Some have low smoke points and burn up quickly, making them unsafe for any cooking form.

Walnut oil

The walnut oil is healthy, with a high ratio of omega 6 and omega 3, and is rich in flavor but only best for cooking if in very low heat. It has a low smoke point of about 300 degrees, which doesn’t work for medium and high-heat frying or baking.

However, it has several uses in the kitchen; you can drizzle it over your salads, pancakes, and coffee drinks.

Flax seed oil

Flaxseed oil is another healthy organic seed oil with a high omega-3 content. On the downside, it has one of the lowest smoke points at 225 degrees, which is too low for use in cooking.

You can use it on salad dressings if you don’t expose it to heat. Also, remember to store it under low temperatures in your fridge.

Almond oil

Unrefined almond oil has the same smoke point as flaxseed oil, meaning you should avoid cooking with it.

However, it is handy as finishing oil on vegetables, salads, and fish as long as you don’t heat it. You can also drizzle it on baked goods like cakes to add a nutty smell and flavor.

Commonly Asked Questions about Organic Nut Butters and Oils

You probably have a few questions if you’re new to organic nut butter and oils.

Is It OK To Eat Nut Butter Every Day?

In most cases, eating 1-2 tablespoons of organic nut butter daily is perfectly OK. However, it should be excessive, or it will make you sick with mild or severe symptoms.

Like most dietary decisions, it’s always safe to consult your doctor before drastically changing your daily meals.

Why Is Organic Hazelnut Butter Better For You?

More processed, non-organic hazelnut butter spreads often include various sweeteners and additives to ensure the butter stays emulsified and has a longer shelf life.

However, organic hazelnut butter usually has only one ingredient on the label: the nut. One simple component means you can enjoy the health benefits without extra sugar and additives.

What Are Ways To Enjoy Organic Hazelnut Spread? 

There are endless ways you can enjoy organic hazelnut spread. Some of them include:

• Spreading them on toast
• Adding to your favorite smoothie
• Adding a spoon or two to your morning cereal 
• Spreading over dark chocolate for a snack

How To Choose the Best Organic Oil For Cooking?

When choosing the best organic oil for cooking, look for one that will remain stable under heat. Organic peanut and cashew oils are safe and easy-to-access options. Organic olive oil and coconut oil are also common cooking options.

However, you cannot use certain organic oils for cooking. Flaxseed oil, for example, has a high smoke point and can be dangerous to operate with heat.

Conclusion

Organic nut butter & oils are a delicious and healthy addition to any diet. Whether you’re looking for healthy alternatives to products you currently use or simply need more nutrients in your diet, you can’t go wrong with these organic substitutes in their pure and natural forms.