Podcast Summary

Podcast: The Dr. Gundry Podcast
Episode: Best & Worst Nut Butters For Your Health - Dr. G's Quick Health Tip | EP 385.B
Release Date: January 8, 2026
Host: Dr. Steven Gundry

Episode Overview

In this concise solo episode, Dr. Steven Gundry tackles a common health food myth: that all nut butters are equally healthy. Drawing from decades of clinical experience and research, he breaks down which nut and seed butters support optimal health—and which ones you should avoid. Dr. Gundry explores the health impacts of various popular spreads, gives actionable tips for choosing the best products, and explains the underlying science behind his recommendations.

Key Discussion Points & Insights

1. Nut Butter Myths and Misconceptions

• Most people assume all nut butters are healthy, but this is not the case. Certain “nut” butters are legumes or seeds that carry unwanted health risks.
• Quote:

  "I'm here to tell you, buyer beware. Some of these so-called healthy nut butters could be doing a lot more harm than good."
  — Dr. Gundry (00:24)

2. The Worst Nut Butters for Your Health

• Peanut Butter

  • Peanuts are actually legumes, not nuts, and they’re high in lectins, which can prompt immune reactions.
  • 98% of people are born with antibodies to peanut lectin, explaining the prevalence of peanut allergies.
  • Peanuts are commonly contaminated with aflatoxin, a potent carcinogen.
  • High in pro-inflammatory omega-6 fats and often contains added sugars and oils.
  • Roasting peanuts increases lectin levels; boiling reduces them.
  • Quote:

    "Peanut butter can make you fat... Peanuts are not a healthy choice for your nut butter."
    — Dr. Gundry (01:30)

• Cashew Butter

  • Cashews aren’t true nuts; they belong to the poison ivy family and contain inflammatory compounds.
  • The peel can cause burns (cashew pickers disease).
  • Cashew butter is “not your friend.”
  • Quote:

    "If you think swallowing poison ivy or spreading poison ivy on your celery stick is a good idea, then have your cashew butter."
    — Dr. Gundry (02:28)

• Pecan Butter

  • Pecans contain lectins; some patients have strong reactions.
  • Mentioned discreetly in Dr. Gundry’s own cookbook due to personal connections to Georgia.
  • Not a top recommendation.

3. The Best Nut Butters For Your Health

• Walnut Butter (04:05)

  • High in alpha-linolenic acid (plant-based omega-3), beneficial for gut health and reducing inflammation.
  • Rich in polyphenols—feeds good gut bacteria, acts as antioxidant.
  • No lectins; contains tannins (can cause oral burning, removable by soaking).
  • Quote:

    "Walnuts are loaded with polyphenols, so that means they feed good gut bacteria and they offer antioxidant protection."
    — Dr. Gundry (04:50)

• Pistachio Butter

  • Contains lutein and zeaxanthin (eye health antioxidants).
  • High fiber, plant protein, and monounsaturated fats (improve cholesterol).
  • Quote:

    "Pistachio butter is great... and can actually be shown to improve your cholesterol levels."
    — Dr. Gundry (05:33)

• Macadamia Nut Butter (07:39)

  • Predominantly monounsaturated fat (oleic acid) and another vessel-protective fat.
  • Packed with fiber, magnesium, manganese, and copper.
  • Good for healthy weight gain.
  • Quote:

    "Most of it is the monounsaturated fat oleic acid, the same fat in olive oil."
    — Dr. Gundry (07:43)

• Hazelnut Butter (08:55)

  • High in polyphenols (especially in the peel), folate (helps lower homocysteine), vitamin E.
  • May protect against cognitive decline.
  • Popular in European diets.

• Tahini (Sesame Seed Butter)

  • Sesame seeds are from a family without lectins, unlike sunflower seeds.
  • Contains heart-healthy fats, lowers blood pressure and LPS toxins.
  • Rich in calcium, zinc, magnesium, vitamin E, and lignans (improve gut microbiome).
  • Quote:

    "Tahini is loaded with monounsaturated fats and polyunsaturated fats... and they've seen that sesame seeds lower high blood pressure in humans."
    — Dr. Gundry (10:37)

• Pilly Nut Butter

  • Rare and pricey but always organic.
  • High in favorable saturated fats for brain health, low carb (suitable for ketogenic diets), rich in magnesium and phosphorus.
  • Supports brain and metabolic health.

• Peeled Almond Butter

  • Almond peels contain lectins; recommend peeled (e.g., Marcona or blanched) almond butters.
  • Some sensitive patients still react to almonds.
  • Brands like Barney's or Almond (not affiliated).
  • Quote:

    "If you want a safer almond butter, those are the ones to get. Please don't get the regular almond butters. They're loaded with lectins now."
    — Dr. Gundry (14:53)

4. Buyer’s Guide: Choosing and Storing Nut Butters (15:30)

• Read labels carefully:
  • Avoid products with added oils, sugars, artificial sweeteners, preservatives.
  • Beware of blends with soy or other legumes (also high in lectins).
  • Look for "unsweetened" but check for non-nutritive sweeteners.
• Store fresh nut butters in dark, cool places or refrigerate after opening to prevent rancidity.
• Quote:

  "A rancid oil tastes awful. So be careful and look at the ingredients."
  — Dr. Gundry (15:42)

Notable Quotes & Moments

• “Peanut allergies are notorious. Plus, peanuts... are one of the most common foods contaminated with a flavotoxin, one of the most potent carcinogens known.” (01:10)
• “The peel on cashews, which you never see, is so inflammatory that it causes burns on the hands of people who pick cashews.” (02:39)
• “If you notice that you don’t like that burning sensation, get yourself some soaked walnuts and that’ll eliminate the problem.” (05:03)
• “Just because something is a seed doesn’t make it good or bad. You got to know the family that that seed comes from.” (10:13)
• “Finally, if you get a fresh nut butter, you’re probably better off keeping it... refrigerated. Because once you grind these nuts and open the jar, they go rancid very quickly.” (15:55)

Resources & Recommendations

• For brands of peeled almond butter: Barney’s and Almond (Amazon and some stores) (14:53)
• More on the health benefits of macadamia nuts: Dr. Gundry’s YouTube video (08:30)

Timestamps for Key Segments

• 00:24 — Introduction to nut butter myths; worst offenders
• 01:05 — Peanut butter dangers explained
• 02:28 — Cashew butter concerns
• 03:20 — Lectins in pecan butter
• 04:05 — Top healthy nut butters begin
• 05:10 — Benefits of walnut and pistachio butter
• 07:39 — Macadamia nut butter breakdown
• 08:55 — Hazelnut and tahini explained
• 11:07 — Pilly nut butter details
• 13:10 — Peeled almond butter: who should be cautious
• 15:30 — Buyer’s guide: labels and storage

Final Takeaways

Dr. Gundry skillfully destroys the myth that all nut butters are created equal, highlighting the importance of understanding food family, allergens, anti-nutrients (like lectins and tannins), fat composition, and label literacy. The best bets for health are walnut, pistachio, macadamia, hazelnut, and tahini—with peeled almond and rare pilly nut butters getting a cautious pass. Always read ingredient lists and store nut butters properly to avoid added unhealthy components and rancidity.

For more:

• Dr. Gundry’s YouTube channel (for more health tips)
• Subscribe to his newsletter for gut-friendly recipes

Dr. Gundry’s final word:

“You never know how one of these health tips can completely transform someone's life when you take the time to share it with them.” (16:39)