Is delicious nut butter a staple item in your diet? Are you always picking up a can of almond butter from the supermarket, but wondering how good it is for you?
Well, then you got to understand one thing – almond butter comes with a host of health benefits. If you want to know what they are, this is the post you should read!
What is Almond butter? Almond butter is made from crushing ground or roasted almonds (badam), which are then smoothened into a paste. Mixed with honey and a little salt for taste, almond butter occupies the same niche as peanut butter (which happens to be a hot favorite) in terms of taste and nutrition. Although the former is not as widely available as its commercially popular brother, almond butter comes with its own set of advantages that tilt the scales in its favor.
The first thing that one should know about this little slice of heaven is that it is filled with monounsaturated fat. As our diets inevitably pack in unhealthy fats with saturated animal fats, the healthy fats from almond butter replace these.
Additionally, a single tablespoon of almond butter contains 4gm of carbohydrates, 2gm of proteins and 1gm of fat. It also gives you a dose of 100 calories that will, interestingly, help you maintain good health. The serving is exceptionally high in nutrition, containing considerable (at least 4% to 8%) of the daily recommended intake of iron, calcium, zinc, phosphorous and magnesium (1). It also has trace amounts of Vitamin E.
Due to its healthier fiber content (with more than 3gms of fiber per 2 tablespoons), besides the added nutrients, almond butter is a good alternative to your daily protein needs. As a great source of protein, the product meets the recommended daily requirement while also offering plenty of minerals and vitamins. Experts say that almond butter can be consumed on a regular basis without any harm. Moreover, it enhances many functions of the body. Let us see what they are.
The calorie filled almond butter does not contribute to weight gain (2). On the contrary, it contributed to weight loss as the healthy fiber and high protein helped to make the stomach feel full. There is even a suggestion that these calories may not be absorbed and cannot turn into extra pounds. However, the fullness from eating almond butter, combined with its nutritional profile, was found to make people consume less unhealthy food later in the day.
Those looking to put on muscle mass can choose almond butter as it is a healthy source of proteins. The unsaturated fat in almond butter lowers cholesterol and helps keep heart disease at bay. A healthy adult should consume at least 25% of their daily calories from fat, and a heart-healthy fat with protein is the best path to take (3).
Almond butter was found to take longer to digest, leading to steady blood sugar levels in the body (4). Anyone diagnosed as pre-diabetic can arm themselves with a can of almond butter and keep the disease at bay. The nut butter also had an effect on regulating insulin resistance in diabetics.
The magnesium present in almond butter offers a host of benefits to the nervous system and muscle contraction, as the mineral plays a role in both functions. It also contributes to healthy metabolism and bone tissue. This is something that peanut butter cannot offer.
Almond butter gives you energy from both carbohydrates and iron, as more hemoglobin in the blood translates to more oxygen transport in your body. A single spoon of almond butter is all that you need to meet 8% of your daily iron requirement.
This is another advantage that almond butter has over peanut butter. Almond butter, with its Vitamin E, has significant antioxidant properties that protect the tissues from oxidative damage. Vitamin E is an antioxidant that can neutralize free radicals. A single spoon of almond butter will take care of nearly 30% of your daily Vitamin E requirement.
Both variations of nut butter are undoubtedly very healthy and occupy considerable space in both supermarket shelves and people’s hearts. Yet, almond butter has subtly won over health enthusiasts with its varied offerings (5).
It also has another important benefit. Peanut butter, due to the nature of its commercial availability, comes with added preservatives. This is not the case with almond butter. Alternately, individuals with nut allergies, especially peanut allergy, can opt for almond butter. They would still have to ensure they do not have any reaction as a pinch is all it takes for a nut allergy to attack.
Among nut butters, almond butter may be one of the most nutritious. However, to improve palatability, manufacturers may add hydrogenated oils or sugar. The oils may separate when the almond butter is refrigerated, and all you need to do is stir the butter to get the oils back in it. Choose almond butter containers with no added additives and minimal processing. Also, read the ingredient labels well before purchasing.
The best way is to have homemade almond butter. Many have a simple and practical method of blending chopped almonds and mixing it with honey. Otherwise, the almond paste can be blended with organic cocoa powder for added flavor. Such preparations are assuredly free from additives and preservatives. As delicious drink options, almond butter can be added to fruit smoothies and protein shakes. Almond butter is potent at boosting your energy and protein intake.
As we have seen, almond butter is a very healthy food option for everyone under the sun. Did this post help you understand almond butter better? If yes, let us know in the comments section below.