Almond Butter – Health benefits and Recipes

Overview

Have you ever tried almond butter and jelly sandwiches? While peanut butter and jelly sandwiches are a classic, almond butter offers a delicious and nutty alternative. Made from ground, roasted almonds, almond butter is not only a tasty spread but also a great option for those with peanut allergies. 

Almonds have a rich history and are even mentioned in ancient texts like the Bible. They are grown in various countries, including Spain, Portugal, Italy, and the United States, with California being the primary producer in the US. With its versatility, almond butter can be used in sandwiches, spreads, and a wide range of sweet and savoury recipes.

 It’s even perfect as a dip for fresh fruits and vegetables. Give almond butter a try and discover a whole new world of flavours!

Almond butter nutritional fact

Nutrient	Amount
Zinc	0.526 mg
Protein	3.35 g
Sugar	1 g
Total Fibers	1.65 g
Carbohydrates	3.01 g
Potassium	120 mg
Calcium	55.5 mg
Energy	92.8 kcal
Iron	0.558 mg
Phosphorus	81.3 mg
Sodium	36.3 mg
Total Fats	8.88 g
Copper	0.149 mg
Magnesium	44.6 mg

Carbs

Almond butter is packed with calories, providing 98 calories in just one tablespoon. However, it only contains 3 grams of carbohydrates per serving, most of which come from fibre (1.6 grams per tablespoon).

Fats

In a 1-tablespoon serving, almond butter contains 9 grams of fat. While a small portion of the fat is saturated (a little over 1 gram), the majority is made up of healthy monounsaturated fat (5.2 grams) and polyunsaturated fat (2.2 grams).

Protein

Similar to other nut butter, almond butter is a great source of protein, providing 3.4 grams per tablespoon.

Vitamins and Minerals

Almond butter is rich in potassium, calcium, manganese, and magnesium. The sodium content may vary depending on whether or not salt is added during processing. To know the exact sodium levels, check the packaging label.

Almond butter is also an amazing source of vitamin E. Just under 4 milligrams of vitamin E can be found in one tablespoon, which accounts for 26% of the recommended daily allowance (RDA) for this vitamin. Vitamin E is an antioxidant that supports the immune system.

Calories

A 1-tablespoon serving of almond butter contains 98 calories. Approximately 76% of the calories come from fat, 13% from protein, and 11% from carbohydrates. Almond butter is a nutrient-dense food that provides a good amount of calories.

Health benefits of almond butter

Supports brain health

Almonds contain omega-3 fatty acids that can aid in slowing down age-related cognitive decline and serve as antioxidants to decrease inflammation in the brain. Additionally, almonds are rich in Vitamin B6, which promotes the synthesis of neurotransmitter chemicals that improve intercellular communication in the brain.

Additionally, almonds are rich in zinc, a mineral that boosts the immune system and may help prevent bacterial and viral infections that could harm brain cells. It’s clear that almond butter is a great choice to keep your brain in top shape!

Heart Disease Prevention

Almond butter is packed with monounsaturated fats, which are great for your heart. These fats work wonders by reducing LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol.

But that’s not all! Almond butter is also loaded with other nutrients that benefits heart health and lower the risk of heart disease. Omega-3 fatty acids found in almond butter help prevent irregular heart rhythms, while vitamin E can put a stop to plaque buildup in your arteries. And let’s not forget about L-arginine, which works its magic by improving the health of your artery walls.

Beneficial for your digestive health

Research indicates that almonds provide nourishment to beneficial bacteria residing in your digestive system, acting as prebiotics. 

Prebiotics refer to specific types of dietary fibre that nourish your gut by promoting the growth of healthy bacteria. Consequently, these beneficial bacteria produce essential nutrients that support a well-functioning digestive system.

Maintaining a healthy gut is vital for overall well-being. It contributes to a robust immune system, enhances mood, and helps prevent a range of bothersome (and potentially serious) issues like indigestion, sleep disturbances, and weight gain.

Appetite control

Almond butter is great for curbing your appetite. Due to its large fibre content, it helps keep you feeling full longer. A study published by the MDPI found that almonds are more effective at reducing mid-morning cravings for high-fat foods compared to snacks like crackers. This is because almonds are nutrient-dense and slow-digesting, making them a better choice for staying satisfied.

Bone Health

Did you know that almond butter is a secret weapon for strong bones? Just one tablespoon of unsalted almond butter contains 60 milligrams of calcium, which is 5% of your recommended daily intake. Calcium is vital for enhancing healthy bones, and the magnesium in almond butter helps your body absorb calcium even better.

Blood Sugar Control

If you’re looking to maintain your blood sugar and insulin levels, almonds are your best friend. Almond butter, with its magnesium content, can help regulate insulin sensitivity and lower the risk of developing diabetes. So go ahead and spread that almond butter on your toast without any worries!

Lower Risk of Some Conditions

When it comes to vitamin E, almond butter reigns supreme among other nut butter. This powerful antioxidant has the potential to prevent diabetes, obesity, and certain types of cancer. Plus, almond butter is packed with flavonoids and polyphenols, which are antioxidant compounds that further boost its health benefits.

So, grab a jar of almond butter and start reaping the rewards for your heart, bones, blood sugar, and overall well-being!

Downsides of almond butter

Not Recommended for Nut Allergies

If you have a nut allergy, almond butter may not be the best choice for you. While those with peanut allergies can usually have almond butter, those allergic to tree nuts should steer clear. It’s always a good idea to consult with your healthcare provider to determine what’s safe for you.

Rich in Oxalates

For individuals with a history of calcium oxalate kidney stones, it’s important to be cautious with almond butter consumption. Almonds have a high oxalate content, especially when compared to other nuts.

 However, it’s worth noting that many dietitians no longer suggest a low-oxalate diet for kidney stones, as it eliminates many healthy options, and only a small percentage of urinary oxalates actually come from food; the body produces the majority. If you have a history of kidney stones, it’s best to discuss a suitable plan with your healthcare team.

Easy Ways to Enjoy Almond Butter

Spread almond butter on apple slices for a delicious and nutritious snack. The combination of the crunchy apple and creamy almond butter is a perfect balance of textures and flavours.

Make a savoury almond butter sauce to drizzle over roasted vegetables or grilled chicken. The nutty flavour of the almond butter adds depth to the dish, while the healthy fats provide a satisfying and nourishing element.

Create a homemade almond butter granola by mixing almond butter with oats, nuts, and dried fruits. This crunchy and flavorful snack is perfect for on-the-go or as a topping for yoghurt or smoothie bowls.

Use almond butter as a dip for celery sticks or carrot sticks. This simple and healthy snack is a great way to incorporate more vegetables into your diet while enjoying the rich and creamy taste of almond butter.

Make a delicious almond butter and banana sandwich for a quick and easy lunch option. The combination of creamy almond butter, sweet banana, and whole-grain bread provides a balanced meal that will energise you throughout the day.

Enhance your morning meal by incorporating a spoonful of almond butter into your oatmeal or overnight oats, resulting in a luscious and gratifying breakfast. The inclusion of protein and nourishing fats from the almond butter will contribute to your satiety, ensuring you stay satisfied until lunchtime.

Spread almond butter on rice cakes or crackers for a quick and easy snack. The combination of the crunchy texture and nutty flavour of the almond butter is a delicious and satisfying treat.

Create almond butter energy balls by mixing together almond butter, oats, honey, and your preferred additions like chocolate chips or dried fruits. These small snacks are ideal for a rapid energy boost throughout the day or as a delicious post-exercise indulgence.

Homemade almond butter recipe 

To create almond butter, begin with raw almonds. Toast them in the oven until they become fragrant, which usually takes around 10 minutes at 350° Fahrenheit. Once the almonds have cooled down a bit, throw them into a high-speed blender.

Put the whole toasted almonds into the food processor and let it run for about 20 seconds. You might notice that the almonds turn into a fine almond flour, almost like a dense powder. It’s hard to believe that this will eventually become smooth and creamy almond butter, but eventually, it will.

 For a thicker consistency, continue processing the almonds in the food processor. At some point, the dense powder will start clumping together if it seems like it’s not moving much inside the processor. Simply turn it off, scrape down the sides, and break up any large clumps. It might require repeating a few steps again.

After blending for a minute or two, you’ll have creamy almond butter! Now is the perfect time to add some extra flavourings like salt, cinnamon, or vanilla extract. If you prefer a sweeter taste, you can also mix in some honey or maple syrup. 

FAQs