Homemade Almond butter ki is healthy recipe se banae apni sehat or bhi Behtar | sehat Ka khazana
6 Nut Butter Recipes for People With Crohn’s
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However you crack them, nuts are a treasure trove of heart-healthy fats, protein, and fiber, and they're packed with valuable vitamins, minerals, and antioxidants. These nutritious powerhouses contain cholesterol-lowering properties and may lower the risk of heart disease. Seeds are right up there, too, as a quick and easy way to boost your health.
But for people with Crohn’s disease, the choice to eat nuts and seeds may not be so simple.
Although foods aren't the cause of Crohn’s disease, they can trigger a flare, or increase bloating or other uncomfortable side effects, says Kelly Kennedy, RD, nutritionist for Everyday Health. Chief among these problem foods are nuts and seeds.
The Problem With Nuts and Seeds
Since nuts and seeds are high in fiber, and people can have a difficult time digesting them completely, sometimes these foods pass through the gastrointestinal tract completely intact, says Mayo Clinic gastroenterologist Sunanda V. Kane, MD, vice president of the American College of Gastroenterology.
For most people, this is not problematic. But if there's narrowing or inflammation of the GI tract — as in people with Crohn’s disease — the nuts will get stuck and congeal into a mass, causing partial or complete obstruction inside of the intestine.
Then pain, bloating, cramping, nausea, and sometimes vomiting will follow. “Eventually, the symptoms subside, but not until the intestine produces enough contractions to break up the mass into smaller bits,” Kane says.
How to Reap the Health Benefits of Nuts and Seeds
That doesn’t mean you have to resign yourself to a life without nuts and seeds. In fact, people with Crohn’s — who suffer from loss of appetite, low energy, and weight loss — can benefit from the lasting energy reaped from eating the protein and the calories contained in nuts and seeds.
So instead of eating the whole nut, Kennedy suggests choosing smooth — not chunky — butters. “Peanut, cashew, and almond are the most common, but any nut butter would be fine,” she says.
Or you can easily create your own nut butters at home using these tips from the editors of Cooking Light, who also share a way to brighten your day with homemade sun butter made from sunflower seeds.
Kennedy and other RDs offer some tasty recipes to try.
Peanut Butter Smoothie
1 banana, large
¾ cup whole milk (or lactose-free or unflavored almond milk if you're lactose intolerant)
½ cup plain Greek full-fat yogurt
2 tbsp smooth peanut butter
½ tsp pure vanilla extract
Toss all ingredients into blender; mix well and serve immediately.
Per serving: Calories 267, Fat 14g, Cholesterol 17g, Sodium 128mg, Saturated Fat 5.5g, Protein 12g, Fiber 3g, Carbohydrates 26g
Peanut Butter Overnight Oats
½ cup plain soy milk
2 tsp smooth peanut butter
1 tbsp pure maple syrup
½ c old-fashioned oats (preferably gluten-free)
Mix all ingredients into a pint-size mason jar or bowl; cover and stir. Place in refrigerator overnight.
Per serving: Calories 443, Fat 21g, Cholesterol 0g, Sodium 0mg, Saturated Fat 4.1g, Protein 16g, Fiber 6g, Carbohydrates 52g
Cashew Butter Dip
¼ c plain Greek yogurt (use full-fat if trying to maximize calories)
¼ cup smooth cashew butter
½ tsp pure vanilla extract
1 tsp maple syrup
Combine all ingredients. Serve with peeled and sliced apple, or plain pita chips.
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