The American Medical Association states that ultra-processed foods are manufactured with little, if any, whole foods, often containing large amounts of added sugar and salt. Over-processed foods are altered from their natural forms to make foods appear or taste a certain way or to preserve foods for longer. Nut butters are often over processed to keep costs down and to make low quality ingredients taste better. A good quality, minimally processed nut butter will have just a few ingredients and will leave out formula stabilizers, added sugars, and excess salt. Although cheap and appealing to salty and sweet cravings, over-processed nut butters eliminate or reduce the many benefits of nut butters. Below are six important things to think about when choosing a nut butter.
Health impacts of highly processed foods
The AMA says that evidence has shown that diets high in over-processed foods are linked to more than 30 health conditions including an association with a higher risk of all-cause mortality. There are also strong correlations between more processed food consumption and cardiovascular disease-related deaths, mental health disorders, dementia, obesity, and type 2 diabetes. The most alarming harm of ultra-processed foods is that although they are often nutritionally empty, they are widely consumed and at high rates. Further, ultra-processed foods are built to promote overconsumption and weight gain. Since they are made to maximize customer appeal, they are calorie-dense and often have little or no fiber or other healthful nutrients. As such, over-processed foods have low satiety, leaving people less full and more prone to overeating. Compared to whole foods, ultra-processed foods have a high amount of added fat and sugar, making them much more calorie-dense. Additionally, not all calorie sources are nutritionally comparable even if they are similar in calories. Looking for short ingredient lists on products is a simple shorthand to find minimally processed or unprocessed foods.
Benefits of raw nut butters
When nut butters use roasted instead of raw nuts, in addition to adding another step of processing, some nutritional aspects are reduced. Most highly processed nut butters are roasted, another area in which they are nutritionally deficient when compared to raw nut butters. Peanut butter, for example, is usually roasted with plenty of added salt. Roasted nut butters have slightly more fat and calories per gram and depending on the nut, roasted nut butters can be slightly lower in protein and carbohydrates. Additionally, when polyunsaturated fats, which nuts are rich in, are exposed to heat, they’re more likely to become damaged or oxidized. This can lead to the formation of harmful free radicals, which can damage cells. Roasted nut butters also have a shorter shelf life than raw nuts without preservatives because the polyunsaturated fat in roasted nuts is more susceptible to oxidation during storage. Nuts are a great source of nutrients, including vitamin E, magnesium, phosphorus, and antioxidants. However, some of these nutrients are sensitive to heat and may be reduced during the roasting process. Increased temperature and roasting time have been shown to decrease antioxidant activity, while vitamin E, thiamine, and carotenoids can also be lost during roasting. Roasting conditions and nut type impact the amount of nutrition lost, but some nutritional benefits will generally be reduced during roasting regardless.
Excess sodium
Many Americans over consume sodium, even though we only need a small amount daily, which can seriously harm health. Excess sodium impacts many of the cells in the body, including immune system cells that contain sodium channels, and may contribute to high blood pressure, heart disease, and stroke. Excessive sodium intake increases blood pressure, which raises the risk for heart attack and stroke. There is an established limit to how much sodium should be consumed daily. However, the average American consumes about 3,400 milligrams of sodium a day, which is extremely high. For a healthy individual, 2,300 milligrams a day is considered a good upper limit, but for higher-risk individuals, limiting sodium to 1,500 milligrams a day is often recommended. Ultra-processed nut butters are likely to contain high levels of added sodium, especially harmful given that people will likely eat other high-sodium ultra-processed foods the same day. Further, it can be hard to keep track of sodium intake if labels are ignored, and sodium is generally high in many processed and fast-food items. While sodium is an essential nutrient, most people unconsciously consume too much of it. A major cause of excess sodium intake is linked with excess consumption of ultra-processed foods. A simple way to control sodium intake is to reduce ultra-processed foods and pay attention to nutrition labels.
Refined and added sugars
Americans typically consume more than two to three times the recommended amount of added sugar per day. Because of fiber, natural sugars are absorbed by the body more slowly than added sugars, which helps with satiety and reduces overconsumption. The American Heart Association recommends that women eat no more than 25 grams of added sugars per day and that men eat no more than 36 grams per day. Eating too much sugar can contribute to weight gain, high blood pressure, heart disease, diabetes, and high cholesterol. Look out for ultra-processed nut butters because they often contain added sugars that can contribute to overconsumption. To reduce excess sugar intake, read labels carefully because food manufacturers are required to list the amount of added sugars.
Artificial additives and stabilizers
Many ultra-processed nut butters contain emulsifiers, preservatives, hydrogenated oils, and stabilizers to improve texture, extend shelf life, and prevent oil separation. Roasted nut butters don’t last as well as raw nut butters without preservatives so preservatives are likely to be added to more processed and roasted nut butters. While these additives may make products more visually appealing and convenient, they move the food further away from its natural state. Minimally processed nut butters typically separate naturally because they contain few ingredients and no stabilizers, which is actually a sign of a less processed product. Hydrogenated oils and certain additives have also been associated with inflammation and poorer cardiovascular health. In contrast, minimally processed nut butters rely on the natural oils and texture of the nuts themselves rather than artificial ingredients engineered for shelf stability and consumer appeal. Some consumers may find the oil separation that occurs in nut butters without stabilizers to be irritating or off-putting but it is completely normal and can be fixed with some simple stirring.
Fiber and healthy fats
Minimally processed nut butters retain more of the natural nutritional profile of whole nuts, including fiber and healthy unsaturated fats. Fiber is important because it supports digestion, improves satiety, and helps regulate blood sugar levels. Fiber is helpful to reduce overeating, maintain weight, and lose weight. Many ultra-processed nut butters dilute the benefits of fiber by adding sugars, oils, and fillers that reduce the proportion of actual nuts in the product, bringing fiber and healthy fats down proportionately. Nuts are also naturally rich in monounsaturated and polyunsaturated fats, which are associated with heart health and reduced inflammation when consumed in appropriate amounts. In minimally processed nut butters, healthy fats remain the primary source of fat, whereas ultra-processed versions may contain added oils that reduce nutritional quality, such as palm oil and other lower quality fat sources. Choosing nut butters with simple ingredient lists and a high percentage of nuts helps preserve the nutritional advantages naturally found in whole nuts.
At Artisana Organics, every step of the production process matters to us. For over two decades, Artisana Organics has delivered Raw and Organic products to our customers; it is our very reason for being. All of our nut butters are Raw, Organic, Non-GMO, Vegan, free of added sugars or artificial sweeteners, and low sodium or sodium free to provide all the essential nutrients your body needs. We manufacture our products without unnecessary ingredients such as emulsifiers to ensure we provide our customers with the cleanest products possible using only quality ingredients.
