Once upon a time, peanut butter was the only nut butter widely available, but not anymore. Nowadays, countless types of nut butters line grocery store shelves. Almond butter has quickly gained ground as a popular alternative to peanut butter, and for good reason. It’s packed with micronutrients, heart-healthy fats and fiber, all of which benefit your health. To help you decide if almond butter is right for you, we’ll be breaking down the nutrient composition of almond butter, its health benefits and potential drawbacks. Of course, we’ll also share our favorite ways to incorporate almond butter into meals and snacks.
Almond Butter Nutrition Facts
The specific nutrient composition of almond butter can vary slightly from brand to brand, with the biggest difference being whether the product has added sugars or not. Many plain almond butters are free from added sugar, whereas flavored alternatives often have added sugars or sweeteners.
Here’s an example of two almond butters from the same brand. The ingredients in Justin’s Classic Almond Butter are dry-roasted almonds and palm oil (sustainably sourced). On the other hand, its honey-flavored almond butter contains dry-roasted almonds, palm oil, organic honey, organic powdered sugar and sea salt.
| Nutrient | 1 (2-Tbsp.) serving of Justin’s Classic Almond Butter | 1 (2-Tbsp.) serving of Justin’s Honey Almond Butter |
|---|---|---|
| Calories | 220 | 200 |
| Total Carbohydrates | 5 g | 8 g |
| Dietary Fiber | 3 g | 2 g |
| Added Sugars | 0 g | 4 g |
| Protein | 6 g | 6 g |
| Total Fat | 19 g | 16 g |
| Saturated Fat | 3 g | 3 g |
| Sodium | 10 mg | 80 mg |
| Calcium | 80 mg | 50 mg |
| Iron | 1.1 mg | 0.7 mg |
Health Benefits of Almond Butter
What Happens to Your Body When You Eat Almond Butter Daily … or Every Other Day
Delivers Significant Amounts of Vitamin E
Almond butter is high in a variety of micronutrients, but it stands out for its vitamin E content. Marie Bieber, RD, CDN, CSP, owner of Pearls of Nutrition, says, “Approximately 90% of the vitamin E in almonds is in the form of alpha-tocopherol, which is the most biologically active form of vitamin E.” Just 2 tablespoons of almond butter provide about 50% of your recommended daily intake of vitamin E.
Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. It helps protect cells from oxidative damage caused by free radicals, which can contribute to chronic diseases such as cancer, heart disease and Alzheimer’s disease.
Rich in Heart-Healthy Fats
Almonds are naturally high in monounsaturated and polyunsaturated fats, both of which are considered heart-healthy fats. According to the American Heart Association, these types of fats can help lower bad cholesterol levels and reduce the risk of heart disease and stroke.
In fact, research shows that replacing saturated fats with unsaturated fats (like those found in almonds) can improve blood lipid levels and reduce the risk of cardiovascular disease.
High in Fiber
Fiber is an important nutrient that many people don’t get enough of. Fortunately, almond butter is a good source of fiber. One 2-tablespoon serving provides about 3 grams of fiber, or 12% of the recommended daily intake.
Fiber is important for digestive health and can also help you feel full and satisfied after eating, which may help with weight management.
May Help Lower Blood Sugar Levels
Almonds and almond butter have been shown to have a beneficial effect on blood sugar levels. In one study, consuming almonds with a high-carbohydrate meal was shown to improve insulin sensitivity and lower blood sugar levels after the meal.
Another study found that consuming almond butter with bread resulted in lower blood sugar levels compared to consuming bread alone.
Potential Drawbacks of Almond Butter
While almond butter is generally considered a healthy food, there are a few potential drawbacks to keep in mind:
High in Calories
Almond butter is calorie-dense, which means it contains a lot of calories in a small serving size. This can be a problem if you eat too much of it. Just 2 tablespoons of almond butter contain around 200 calories, so it’s important to watch your portion sizes if you’re trying to maintain or lose weight.
May Contain Added Sugars
As mentioned earlier, some brands of almond butter contain added sugars or sweeteners. These can contribute to excess calorie intake and may increase the risk of health problems such as obesity and type 2 diabetes.
It’s alwaysa good idea to check the ingredient list and nutrition label before buying almond butter to ensure that it doesn’t contain any added sugars.
Allergies
Almond butter is made from almonds, so it’s not a suitable food for people with nut allergies. If you have a nut allergy, it’s important to avoid almond butter and other nut-based products.
How to Incorporate Almond Butter into Your Diet
Now that we’ve covered the nutrient composition and health benefits of almond butter, let’s talk about how to incorporate it into your diet. Here are some simple ideas:
Spread It on Toast or Rice Cakes
One of the easiest ways to enjoy almond butter is to spread it on toast or rice cakes. You can also add sliced bananas or strawberries for extra flavor and nutrition.
Use It as a Dip
Almond butter makes a great dip for apple slices, carrot sticks and celery. Simply scoop some almond butter onto a plate and dip away.
Mix It into Smoothies
Adding a tablespoon or two of almond butter to your morning smoothie can add creaminess and flavor while increasing the protein and healthy fat content.
Bake with It
Almond butter can be used in place of regular butter or oil in many baked goods. Try using it in cookies, muffins or even brownies for a healthier twist on your favorite treats.
Conclusion
In conclusion, almond butter is a nutritious and delicious food that can provide a range of health benefits when consumed in moderation. It’s high in heart-healthy fats, fiber and vitamin E, and may help lower blood sugar levels. However, it’s important to be mindful of portion sizes and choose brands that don’t contain added sugars. With a little creativity, almond butter can be easily incorporated into a variety of meals and snacks for a tasty and nutritious boost.Whether you choose to eat almond butter daily or every other day is up to you, and may depend on your personal dietary preferences and goals. If you’re looking to increase your intake of healthy fats and micronutrients, adding almond butter to your diet can be a smart choice.
However, it’s important to keep in mind that almond butter is high in calories, so if you’re trying to lose weight, you’ll need to factor in the calories from almond butter into your overall daily calorie intake. It’s also crucial to choose a brand that doesn’t contain added sugars or sweeteners, as too much sugar can negate the health benefits of almond butter.
In summary, incorporating almond butter into your diet can be a great way to boost your nutrition and enjoy a delicious and versatile food. Whether you prefer it on toast, as a dip, or mixed into baked goods, there are many ways to enjoy almond butter and reap the health benefits it has to offer. Just remember to choose a brand without added sugars and limit your portion sizes to avoid consuming excess calories.As with any food, it’s always a good idea to listen to your body and adjust your intake accordingly. If you have any concerns about incorporating almond butter into your diet, or if you have specific dietary needs or restrictions, it’s best to consult with a registered dietitian or healthcare professional.
In addition to its health benefits, almond butter is also a great option for those following a vegan or plant-based diet. It can be used in place of dairy-based spreads like butter or cream cheese, and provides a source of protein and healthy fats.
When buying almond butter, be sure to check the ingredients list and look for products that contain only almonds (and perhaps a small amount of salt) as the primary ingredient. Avoid products that contain added sugars, oils, or preservatives.
Overall, almond butter is a delicious and nutritious food that can provide a range of health benefits when consumed in moderation as part of a balanced diet. So go ahead and enjoy this tasty and versatile nut butter in your favorite meals and snacks!
