How Healthy Is Almond Butter?
Nut butters are the most sought after foods these days and are an integral part of a healthy diet. Be it peanut butter or any other nut butter, people love applying them to slices of bread, apple or just having a spoonful of it for fun! Have you ever tried almond butter? Almonds are themselves really healthy nuts. Read more about their health benefits here!
What is almond butter?
Almond butter is made from roasted and ground almonds. Like all nut butters it is high in calories but if eaten in moderation, it can be a healthy addition to one’s diet. It is a great source of vitamin and minerals and also an excellent source of fats that are heart-healthy! You can use almond butter instead of peanut butter on toasts, smoothies or baked goodies.
A tablespoon of almond butter offers 100 calories, 10 g of fat, 2 g of protein, 4 g of carbs and 1 g of fibre. Based on a 2000 calorie diet, it provides 10% of the daily need of magnesium and 8% of the daily need of phosphorus. It also provides 4% each of calcium, zinc and iron. It also has trace amounts of B vitamin. Sounds like a pretty healthy butter to me!!
Presence of healthy fats
Though almond butter has a high amount of fat in it, you would be happy to know that it is basically heart-healthy unsaturated fat. According to the American Heart Association, it is recommended that you get 25 to 35 % of your calorie from fat every day and unsaturated fat should be the primary source. Choose healthy fats from real food instead of having trans fat that is found in processed foods. Unsaturated fat is known to lower cholesterol and keep the heart healthy.
In spite of being calorie dense, both almond and almond butter do not contribute to weight gain. A study was done in which researchers studied the effect of adding 360 calories of almonds to the daily diets of the participants. After a period of 10 weeks, the participants who ate almonds did not experience any significant change in their weight. The researchers concluded in their report that the consumption of almonds increased the satiety of the participants and this made them eat lesser calories at other meals. In addition to all this, it was found that some of the calories of almonds don’t get absorbed by the body and therefore are not stored as extra fat.
Improving nutritional profile by including almond butter
Adding almonds or almond butter in your diet can improve your nutritional profile. According to one study that was published in the British Journal of Nutrition, it was found that those who included 52 g of almonds daily in their diet for a period of six months witnessed an improvement in overall nutritional intake. There was an increase in intake of fibre, vegetable protein, magnesium and unsaturated fat. There was a decrease in the intake of sodium, cholesterol, sugars and trans-fat when almonds were added to the daily diet. This effect occurred spontaneously and was not directed by the researchers.
Almond butter-choosing the best one
If you are buying ready-made almond butter, you need to be careful as some food companies add salt, sugar and hydrogenated oil to make it tastier. It is better to choose the plain and natural butter that doesn’t have any additives.
When you find that the oil separates out from the butter, just store it a bit before using it. Once opened you need to store it in the refrigerator.
Are you planning to include almond butter in your diet?
You may also like reading-