Almond Butter: A Healthy Addition to Your Diet, Nutritionists Say – But Moderation is Key
NEW YORK – Almond butter is gaining popularity as a nutritious and flavorful spread, but is it truly a health food? Experts say the answer is largely yes, offering benefits ranging from improved digestion to a boost in protein intake - but mindful consumption is crucial.
Almond butter packs a nutritional punch, delivering between 3 and 4 grams of fiber in just two tablespoons, which promotes feelings of fullness and supports digestive health, according to a recent report. It also provides roughly 7 grams of protein per two tablespoons, making it a valuable protein source, especially for those following plant-based diets. ”It can be layered in with other sources like beans and whole grains to help you achieve your daily protein needs,” explains registered dietitian Lisa Cooke.
Despite these benefits, almond butter is calorically dense, containing nearly 100 calories per tablespoon.While the fats it contains are healthy, excessive intake can contribute to weight gain. Cooke advises those aiming to lose weight to “stick to around one tablespoon at a time.”
Beyond calorie considerations, some individuals may experience digestive discomfort due to its high fat and fiber content. The presence of oxalates in almonds also raises a potential kidney stone risk for susceptible people, and salted varieties can be problematic for those monitoring blood pressure. “So itS best to choose one that’s low in sodium,” recommends nutritionist amy Gellman. Individuals with tree-nut allergies should avoid almond butter entirely.
However, when consumed in moderation and with these considerations in mind, Cooke affirms that almond butter is “a nutrient-dense food that can absolutely be part of a healthy, balanced diet.”
