Peanut butter and other nut butters have captured the hearts, minds, and taste buds of many Americans. According to the market research firm Mintel, nut butters lead the charge in sales in the sweet-spreads category. And according to a Simmons National Consumer Survey, nearly 90 percent of Americans ate peanut butter in 2017.

But because of their high calorie and fat content—a tablespoon of peanut butter, for example, has 94 calories and 8 grams of fat—you might think you should eat nut butters sparingly. While portion control is important, there are a surprising number of studies showing that eating nuts several times a week can be a boon to health.

Last fall, for instance, one of the largest studies to date found that those who ate five or more 1-ounce servings of nuts per week had a 14 percent lower risk of cardiovascular disease and a 20 percent lower risk of coronary heart disease than non-nut-eaters. Eating nuts has also been associated with a lower risk of type 2 diabetes and, because they’re satisfying, possibly even weight loss.

The secret to nuts’ nutritional success may be that they’re chock-full of nutrients such as cholesterol-lowering fiber and protein, and contain a variety of nutrients the body needs. Nuts also contain unsaturated fats (the healthy kind), which can reduce the risk of heart disease by lowering inflammation and reducing the levels of LDL ("bad") cholesterol.

Consumer Reports