Almond butter has become a popular addition to many meals and snacks.
According to dietitians cited by Real Simple, it can provide several important nutrients, but daily consumption also requires some attention.
Important nutrients
Almond butter provides healthy fats, dietary fiber, plant-based protein, vitamin E, and magnesium, all of which can support overall health, according to a study published in Advances in Nutrition.
Heart health
The monounsaturated fats found in almond butter have been linked to improvements in cholesterol levels by lowering LDL cholesterol and increasing HDL cholesterol.
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Plant sterols
Almonds contain plant sterols, which may help reduce the body's absorption of some dietary cholesterol, according to a study published in the Journal of Agricultural and Food Chemistry.
Vitamin E acts as an antioxidant
The vitamin E content contributes antioxidant properties that are an important part of almond butter’s nutritional profile.
Blood sugar is affected gradually
Almond butter is digested slowly and does not typically cause major spikes in blood sugar levels on its own.
May help reduce blood sugar spikes
When eaten alongside carbohydrate-rich foods, the fat and fiber in almond butter can help slow the absorption of glucose.
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May increase feelings of fullness
Almonds may help promote satiety, which can contribute to lower overall calorie intake when consumed in appropriate portion sizes.
Two tablespoons
A 32-gram serving contains approximately 206 calories, 6.7 grams of protein, 6.8 grams of carbohydrates, and 17 grams of fat.
Minerals and vitamins
The same serving also provides calcium, magnesium, potassium, iron, as well as smaller amounts of zinc and folate.
May reduce energy crashes during the day
According to dietitians, some people experience more stable energy levels and less afternoon fatigue after consuming almond butter regularly.
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May reduce snacking
The combination of fat, fiber, and protein may help keep hunger under control between meals.
Excessive amounts may cause digestive discomfort
A high intake can lead to bloating, gas, nausea, or stomach discomfort, particularly when fiber intake increases significantly.
It is easy to consume more calories than planned
Almond butter is calorie-dense, and large portions can make it easy to exceed daily energy needs.
Long-term intake may improve blood markers
After a longer period of daily consumption, some individuals may experience improvements in LDL cholesterol and overall lipid profiles.
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May affect other cardiometabolic markers
Regular consumption has also been associated with potential improvements in factors such as blood pressure and post-meal blood sugar levels.
May displace other nutrients in the diet
Its strong satiety effect may lead some people to eat less of other foods, potentially reducing dietary variety and nutrient intake.
Balance and portion size are essential
Dietitians emphasize that almond butter can be part of a daily diet, but the amount consumed should be adjusted according to individual energy needs and the rest of the diet.
Sources: Real Simple, Advances in Nutrition, and Journal of Agricultural and Food Chemistry.
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