Summary of "What's the BEST Nut Butter for Your Health? Dr Gundry's Picks!"
Key Wellness Strategies and Nut Butter Recommendations from Dr. Gundry:
- Avoid Peanut Butter:
- Peanuts are legumes, not nuts, and are high in lectins, which can trigger allergies and inflammation.
- Peanuts are often contaminated with aflatoxin, a potent carcinogen.
- High in omega-6 fats, contributing to chronic inflammation.
- Commercial peanut butters often contain added sugar, oils, and preservatives.
- Roasting peanuts increases lectin content; boiling reduces it.
- Avoid Cashew Butter:
- Cashews belong to the poison ivy family and are highly inflammatory.
- The peel causes skin burns (cashew pickers’ disease).
- Traditionally, only the cashew fruit was consumed by Amazonian natives, not the nut.
- Limit Pecan Butter:
- Pecans contain lectins that can cause reactions in sensitive individuals.
- Though popular, pecans rank lower due to lectin content.
- Recommended Nut Butters:
- Walnut Butter:
- Rich in alpha-linolenic acid (short-chain omega-3) beneficial for gut health.
- High in polyphenols, antioxidants, and free of lectins.
- Contains tannins that may cause a burning sensation; soaking walnuts removes tannins.
- Pistachio Butter:
- Contains lutein and zeaxanthin, antioxidants good for eye health.
- High in fiber, plant-based protein, and monounsaturated fats.
- Can improve cholesterol levels.
- Macadamia Nut Butter:
- High in monounsaturated fat (oleic acid) and fats that improve vessel health.
- Rich in fiber, magnesium, manganese, and copper.
- Useful for healthy weight gain.
- Hazelnut Butter:
- High in polyphenols, folate, vitamin E.
- Supports cognitive health and helps reduce homocysteine levels.
- Popular in Europe for its health benefits.
- Tahini (Sesame Seed Butter):
- Made from sesame seeds, which are lectin-free.
- Rich in monounsaturated and polyunsaturated fats.
- Shown to lower blood pressure significantly.
- Contains calcium, zinc, magnesium, vitamin E, and lignans that improve gut microbiome.
- Pili Nut Butter:
- High in good saturated fats supporting brain function and reducing inflammation.
- Low in carbohydrates, suitable for ketogenic diets.
- Rich in magnesium, fiber, and phosphorus.
- Expensive and harder to find but highly nutritious.
- Walnut Butter:
- Almond Butter:
- Almonds have lectins in their peel; peeled or blanched almond butter is preferable.
- Almonds are high in monounsaturated fats, magnesium, and folate.
- Some individuals with autoimmune issues may react even to peeled almonds.
- Recommended brands use peeled almonds (e.g., Barney’s, Almondie).
- General Nut Butter Buying Tips:
- Always read labels carefully.
- Avoid added sugars, oils (especially non-native oils), preservatives, and artificial sweeteners like sucralose.
- Beware of nut butters blended with soy, which is a legume high in lectins.
- Store nut butters in a cool, dark place or refrigerate after opening to prevent rancidity.
Presenters/Sources:
- Dr. Steven Gundry (Medical Doctor, Author of "Plant Paradox" and "Gut Check")
Category
Wellness and Self-Improvement
