Almond Butter: A Healthy โAddition to Your Diet,โข Nutritionists Say – But Moderation is Key
NEW YORK – Almond butter is gaining popularity asโข a nutritious and flavorful spread, but isโข it truly a health food? Experts say the answer is largely yes, offering benefits ranging fromโค improved digestionโข to a boost in protein intake โ- but mindful consumption โคis crucial.
Almond butter packs a nutritional punch, delivering between 3 and 4โค grams of fiberโ in just twoโ tablespoons, โwhich promotes feelings of fullness โand supportsโค digestive health, according โtoโ 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 โdiets. โฃ”It canโ be layered in with otherโข sources like beans and whole grains to help you achieve your daily protein needs,” explains registered dietitian Lisa Cooke.
Despite theseโ benefits, almond butter is calorically dense, containing nearly 100 calories per โtablespoon.While the fats it contains are healthy, excessive intake can โcontribute to weightโข gain. Cookeโ advises those aiming to lose weight โฃto “stick to around one tablespoon at a time.”
Beyondโฃ calorie considerations, some individuals may experience digestive discomfort dueโค to its high fatโฃ and fiber content. The presenceโ of oxalates in almondsโข also raises aโ potential kidney stone โคrisk for susceptible people,โ andโ salted varieties can be problematic for those monitoring blood pressure. “So itS best to choose one that’s โlow in sodium,” recommends nutritionist amy Gellman. Individualsโ with โtree-nut allergies should avoid almond butter entirely.
However, whenโฃ consumed in moderation and with these considerations inโ mind, Cooke affirms that โalmondโ butter isโฃ “a nutrient-dense food that can absolutely โbe part of a healthy, balanced diet.”