Is almond butter good for weight loss? That’s a question that many have asked and there are conflicting answers to the issue. No one wants to spend the time or money on weight loss books and jump online only to find elaborate diet structure and plans. There’s always a catch, or an expensive ‘magic pill’ that you’re supposed to buy. We review to reveal the truth about Almond Butter for weight loss, so you can decide on your own if it’s something worth trying.
What is almond butter?
Almond butter is, much like peanut butter, that is made from almonds. The roasted almonds are ground to produce a tasty and healthy nut butter that you can use on your favorite sandwiches, in sauces, and even as a delicious and healthy dessert topping.
What is the nutritional content and benefits of almond butter?
A 2-tablespoon serving (about 32g) of Crazy Richard’s almond butter contains 190 calories, 7g carbohydrates, and approximately 3g of fiber. 8% of that serving are proteins, 14% are carbs, and 78% are fats. Yes, we know that sounds like a lot of fat. But it’s the good kind.
There is 0g trans fat (that is the bad kind) and 1.5g saturated fat, 4g polyunsaturated fat, and 11g monounsaturated fat (the good fat that our bodies need). Of the polyunsaturated fat, 135.4mg is omega-3 fatty acids, and 3.8g is omega-6 fatty acids. Both omega-3 and omega-6 fatty acids are required by your body to function correctly, but your body cannot make them on its own. You need to get these fatty acids from your diet – that is why they are called essential.
What is more, almond butter has 0mg of cholesterol and no sodium!
Besides these valuable nutrients, a 2-tablespoon serving of almond butter has the following vitamins and minerals:
| Amount | % of Recommended daily intake | |
| Riboflavin (Vitamin B 2) | 0.2mg | 12% |
| Niacin | 1mg | 4% |
| Folate | 20.8mcg | 6% |
| Calcium | 86.4mg | 8% |
| Iron | 1.2mg | 6% |
| Magnesium | 97mg | 24% |
| Phosphorus | 167.4mg | 16% |
| Potassium | 242mg | 6% |
| Zinc | 1mg | 6% |
| Copper | 0.2mg | 14% |
| Manganese | 0.8mg | 38% |
Why is almond butter good for you?
Low-density lipoproteins (LDL) is the type of cholesterol that increases your risk of developing heart disease. Some studies have found that eating almonds (and yes, pure almond butter) could lower this bad cholesterol.
Eating almond butter can help you lose body fat, especially in your abdomen and legs. They are also low in carbohydrates and high in protein and fiber. That means they make you feel fuller for longer and help you snack less and consume fewer calories. As a bonus, eating around 3 ounces (or 84 grams) of almonds a day could increase the amount of weight you lose while following an eating plan – by up to 62% in some cases.
Almonds are high in antioxidants. They help to protect your body against something called oxidative stress. Oxidative stress is caused by the waste products produced when your body cells turn chemicals and compounds into energy. These waste products are called free radicals. Antioxidants neutralize these free radicals and are naturally produced by your body. Oxidative stress comes in when there is an imbalance between free radicals and antioxidants. It is not always harmful, but oxidative stress could harm your body’s cells, proteins, and DNA if you continuously have this imbalance.
How to Store Almond Butter
An unopened jar of natural almond butter can stay on your shelf for a really long time (but we are sure that you will finish it off long before then!). Once you have opened your jar of almond butter, you can store it in the fridge or in your kitchen cupboard. This will keep it super spread-able. If you prefer your almond butter to be a bit thicker, store it in the fridge.
Naturally, the oils in your almond butter will separate from the solids and rise to the top. A quick stir will mix the oil back in. You can avoid this by storing your jar of almond oil upside down to allow the oil to soak through to the bottom. Remember to give it a quick shake before opening the jar to mix all the yumminess together.
How to Use Almond Butter
You can use almond butter, much like you use any other nut butter. It tastes great on a sandwich and adds a bit of nuttiness to sauces and toppings. It is also a tasty addition to smoothies – and it adds protein to the mix!
Although almond butter is relatively high in calories, most of that is fiber – plus, it lowers bad cholesterol and helps you to lose weight. That makes almond butter a fantastic substitute for peanut butter or cashew butter in recipes.
Natural Almond Butter
Like the kind we make here at Crazy Richard’s, natural almond butter contains one ingredient, almonds and nothing else. This pure almond butter gives you all the nutritional benefits without added sugar, salt, or fats.
It also does not contain any hydrogenated oils. These oils are usually added to make almond butter super creamy, increase the self-life, and prevent that oil separation that you see in pure tree nut butters. The process of hydrogenation creates trans fat (remember that bad fat we spoke about?). Diets high in trans fat could lead to a number of health issues, including inflammation, poor regulation of your blood sugar levels, and cardiovascular-related conditions. The trans fat linked hydrogenated oils could increase the amount of LDL cholesterol (the bad kind) while lowering the amount of good cholesterol in your system. This essentially counters the healthy benefits that you could get when eating more almond butter.
Almond butter has a delicious nutty taste that is the perfect complement to sweet and savory dishes. It is a fantastic way to include essential nutrients, minerals, and fats into your diet. You also get the added benefit that almond butter holds – to lower bad cholesterol and increase your weight loss when you are on an eating plan. Find out more about our natural almond butter – or explore our other nut butter here.
Health Benefits
Since almond butter is made from ground almonds, it has many of the same health benefits as whole almonds. Although almond butter is high in calories, it is rich in vitamins, minerals, and antioxidants that are important for your health.
Some of the health benefits of almond butter include:
Heart Disease Prevention
Almond butter is high in monounsaturated fats. Monounsaturated fats help to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.
Many other nutrients in almond butter also help improve your heart health and lower your risk for heart disease. Omega-3 fatty acids help prevent irregular heart rhythms. Vitamin E may help stop plaque buildup in your arteries. L-arginine can help improve the health of the walls in your arteries.
Bone Health
Almond butter contains 60 milligrams of calcium or 5% of your recommended daily allowance. Calcium is important for the health of your bones. The magnesium in almond butter also helps your body absorb calcium better.
Blood Sugar Control
Almonds can help control blood sugar and insulin levels after eating. The magnesium in almond butter can also help increase insulin sensitivity. This could help lower your risk of developing diabetes.
Lower Risk of Some Conditions
Almond butter has more vitamin E than many other nut butters. Vitamin E is an antioxidant that could help prevent diabetes, obesity, and certain cancers. Almond butter also has antioxidant compounds such as flavonoids and polyphenols.
Is Almond Butter good for weight loss?
Everyone has heard of peanut butter, but these days there are many other types of nut butters. One of the richest, creamiest, and most nutritious is almond butter. Almond butter is made much the same as peanut butter, it’s pure almonds, ground into a creamy paste. Like peanut butter some almond butters are healthier than others, so look for almond butter that contains whole almonds and nothing else.
Almond butter is traditionally not great for weight loss as it’s high in fat meaning you can’t eat much if you’re dieting. However it can have many benefits if eaten in moderation and can be a good staple to turn to.
Side Effect of Eating Almond Butter, Says Science
Whether you’re blending it into a smoothie or spreading it on your toast in the morning, almond butter is a delicious way to add healthy fat, protein, and fiber to your daily routine. In fact, despite its relatively high calorie content, eating almond butter may even help you lose weight—according to a 2015 study published in the European Journal of Nutrition, eating almonds as a mid-morning snack was associated with greater satiety and lower subsequent food intake.
While you may have already guessed that a healthy nut butter like almond butter may support weight loss, there is one truly surprising side effect you may experience when you eat almond butter: it could actually improve your heart health over time.
According to 2018 research published in the journal Nutrients, consuming almonds is associated with reductions in low-density lipoprotein-cholesterol (LDL-C), which is good news for your heart. Having high LDL levels is linked to higher rates of cardiovascular disease.
There are even more ways that almond butter can prevent or reduce risk factors for heart disease. A 2020 meta-analysis published in Complementary Therapies in Medicine found that, among 1,128 individuals studied, almond intake reduced blood pressure, potentially lowering a person’s risk of heart disease over time.
If you’re not eager to start making almond butter part of every meal, don’t fret: it doesn’t take a massive amount of almond butter to support heart health. A 2020 prospective model study published in BMC Public Health found that an extremely modest amount of almonds—or almond butter—can have a major effect on cardiovascular risk factors. In the BMC study, researchers found that consuming just 1.5 ounces of almonds, or 36 nuts, per day could significantly lower a person’s cardiovascular risk in the long run.
That said, not all almond butters are created equal when it comes to your heart health.
Both sodium and sugar have been linked to the development of heart disease, so when you’re selecting a jar of almond butter at your local grocery store, make sure you’re picking an almond butter with only a small amount of either ingredient, if any. Looking for a healthy way to incorporate almond butter into your regular routine?
How to Prepare Almond Butter
You can find almond butter in most grocery stores, typically where you find peanut butter and other nut butter spreads. Many brands of almond butter contain only ground, roasted almonds. Some brands contain added salt or sugar for flavor. Some “no-stir” varieties of almond butter have added oil in them, which keeps the almond butter from separating and makes the texture smoother and more spreadable.
You can make your own almond butter at home by grinding whole, roasted almonds in a food processor or high-speed blender for several minutes. You may need to stop the blending process periodically to scrape down the sides. The longer you blend the almonds, the smoother the result will be.
You can add a pinch of salt to your almond butter for more flavor. You can also add sugar, honey, or maple syrup for sweetness. Spices—such as vanilla, cinnamon, or nutmeg—can also be added for additional flavor. Homemade almond butter can be stored for up to three weeks in the refrigerator.
Almond butter can be used as a substitute for peanut butter on sandwiches with jelly or banana slices added for extra flavor. You can also dip apple slices or celery sticks in almond butter for a healthy snack.
There are many ways to include almond butter in your diet, such as:
- Adding almond butter to smoothies
- Mixing almond butter with soy sauce and honey for an Asian-style dipping sauce
- Making brownies or cookies with almond butter
- Stirring almond butter into oatmeal or granola
Is almond butter healthier than peanut butter?
As it goes both almond butter and peanut butter are pretty similar in terms is the amount of carbohydrates, protein, fats and calories. Almond butter does have the advantage as we discussed of being full of vitamin E, magnesium, iron and calcium. Just watch out for brands that add sneaky additives! Peanuts are actually classed as legumes (beans), so peanut butter has the advantage of having beneficial micronutrients, including B vitamins, potassium, copper, zinc and folate. Peanut butter has healthy cholesterol and can apparently help protect against certain inflammatory diseases and certain cancers. Peanut butter however, has the disadvantage of being one of the eight most common food allergens in the world. Peanut butter is believed to aid in weight loss by helping you to feel fuller quicker, curbing your appetite. Peanut butter in moderation may help maintain a healthy weight. However this isn’t too helpful as the same can be said of Almond butter too!
Conclusion
Although not a traditionally great food for weight loss in moderation almond butter has great health benefits and can help you feel fuller for longer as well as having a richer, nuttier taste. It’s gluten free and those who have peanut allergies might not be allergic to almond butter as peanuts are actually from the legume family (obviously if you are unsure speak to a Doctor!) An idea might be to incorporate say 1tbsp (that’s about 15g) of almond butter a day alongside healthy carbohydrates for example; with apple slices, in morning porridge as the fat and flavour element or added to smoothies as the fat element.