I often post recipes with almond butter and have even more coming up so I thought I’d take a minute to tell you why I love almonds, or more specifically – carbs in almond butter, so much.
I’m guessing we can all agree that peanut butter is probably the most beloved of all nut butter. I love making my homemade peanut butter and using it in sweet treats like these healthy peanut butter balls and flourless gluten-free peanut butter cookies.
It’s a nutritious, key ingredient in several dishes and a staple in any American pantry. Although peanut butter is a delicious source of heart-healthy monounsaturated fat, there’s another alternative that has been gaining more popularity recently (or, you know… in the last decade or so).
Enter carbs in almond butter! Not only is it awesome to add to various recipes, but almond butter also has several evidence-based health benefits.
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What are Carbs in Almond Butter and How Nutritious is it?
Almond butter is made from raw almonds and is a good replacement for milk butter if you want to opt for plant-based foods. It is rich in nutrients and supplies a lot of carbohydrates per serving. In addition, almond butter has monounsaturated fatty acids. A typical 2-tablespoon serving provides a whopping 22% of the daily value for magnesium and 10% of the daily value for calcium.
Almond butter is also rich in vitamins B3, B6, B9, E, and some forms of vitamin A. It is also a rich source of omega-3 fatty acids, which are excellent antioxidants. These vitamins aren’t normally found in the body and need to be supplemented through food sources. Almond butter is an excellent one.
Benefits of Carbs in Almond Butter
We have seen the nutritional profile of almond butter. Each of these nutrients contributes to maintaining the body’s metabolism. Here are the top ways almond butter can be beneficial. I have also written an article on the Difference Between Almond Flour All Purpose Flour.
Carbs in Almond Butter May Help Reduce Cardiovascular Disease Risk
It is scientifically proven that consuming almonds or almond butter daily reduces bad cholesterol (LDL) and increases good cholesterol (HDL). The monounsaturated fatty acids in almonds promote the production of HDL.
In addition, the vitamin E in almonds prevents clogging of the blood vessels. It acts as a vasodilator. Vasodilation and the increase in antioxidant levels in the body help reduce high blood pressure.
These factors further promote heart health. However, more research is warranted to further understand the link between vitamin E and cardiovascular health.
Carbs in Almond Butter May Help With Weight Loss
The carbohydrates and fiber in almond butter help you feel satiated. Almond butter, in this manner, helps curtail the need your body feels to eat energy-rich foods.
Hence, it may help reduce your intake of extra fatty food to a certain extent. This leads to weight loss and, subsequently, controlled weight gain if you want to shed a few pounds. However further research on human subjects is required to validate this claim.
Is Rich In Omega-3 Fatty Acids
Omega-3 fatty acids are major antioxidants with various functions. They help reduce the risk of cardiovascular disease due to their antioxidant properties. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are two important omega-3 fatty acids that reduce the body’s triglyceride levels (which directly influences heart health).
Omega-3s also improve vision and reduce the risk of age-related macular degeneration (AMD). They also reduce pain caused by rheumatoid arthritis. You can get more from this video.
Carbs in Almond Butter May Help With Better Brain Function
Almonds are a great source of vitamin E, phenolic acids, and folate, which are all essential for the proper functioning of the brain. One study on rats showed that repeated administration of almonds for 28 days showed immense improvement in their cognitive behavior.
Almonds could also help prevent age-related brain function deterioration. In another human study conducted on 50- to 70-year-olds, consumption of 3oz of almonds every day for six months showed improvement in their overall brain function.
Carbs in Almond Butter May Help With Healthy Pregnancy
Almond butter has folate, calcium, and iron, which are necessary for the mother’s strength and fetal growth. But the amount consumed needs to be taken care of as per your healthcare provider. You can read more about The Best Fiber One Cinnamon Coffee Cake.
Carbs in Almond Butter May Help With Digestive Health
The fiber in almond butter is good for the gut. This fiber is non-soluble and acts as a lining in the digestive tract. It smoothens the digestion process and could also help with smooth excretion.
It even promotes good gut flora, which is essential in maintaining the pH of the digestive system.
Carbs in Almond Butter May Reduce Diabetes Risk
The magnesium in almond butter reduces insulin resistance in the body. Lower insulin resistance means better uptake of glucose in the body. This way, it may help to reduce the risk of diabetes.
Carbs in Almond Butter May Help Reduce Skin Inflammation
Almond butter has, to some extent, omega-6 fatty acids too. Along with the omega-3s, these help in the production of eicosanoids which are essential anti-inflammatory compounds. They have been proven to help manage skin diseases like psoriasis, atopic dermatitis, and eczema.
These are the health benefits of almond butter. Guess what – you can make it right at your home. Read on for the recipe.
Carbs in Almond Butter Risks And Precautions
Before consuming almond butter or adding it to your daily diet, you must consult a doctor if:
You are allergic to nuts. You don’t need to be allergic to almonds if you are allergic to other nuts. But, it is better to be safe.
You have a history of kidney stones. Oxalates in almonds tend to flare up kidney stones.
Carbs in Almond Butter Nutrition Facts
Carbs in Almond Butter
Almond butter is very calorie-dense, with 98 calories per tablespoon. It contains only 3 grams of carbohydrate per serving, most of that from fiber (1.6 grams per tablespoon). The glycemic load of a 1-tablespoon serving is estimated to be 0.
Fats
There are 9 grams of fat in a 1-tablespoon serving. A small amount of the fat is saturated (just over 1 gram), but most of it is healthy monounsaturated (5.2 grams) and polyunsaturated (2.2 grams) fat.
Protein
Like other nut butter, almond butter is a good source of protein, with 3.4 grams per tablespoon.
Vitamins and Minerals – Carbs in Almond Butter
Almond butter is high in potassium, calcium, manganese, and magnesium. The sodium count will vary a bit based on whether or not the almond butter was made with added salt and how much is added during processing. Check the label on the packaging for sodium levels.
Almond butter is an excellent source of vitamin E. One tablespoon contains just under 4 milligrams, which is 26% of the recommended daily allowance (RDA) for the vitamin. Vitamin E is a fat-soluble antioxidant that helps the immune system function.
Calories
A one-tablespoon (16-gram) serving of almond butter contains 98 calories. Approximately 76% of almond butter’s calories are from fat, 13% from protein, and 11% from carbs. Almond butter is a calorie- and nutrient-dense food.
Conclusion
Almond butter is one of the tastier kinds of butter and is loaded with nutrients. It has a high energy profile and a high fiber content, which gives your body enough energy to feel satiated for a while. Reduced intake of food means better control over your body weight.
Almond butter may help reduce the risk of cardiovascular disease and AMD, maintain a healthy pregnancy, promote better skin health, and improve the digestive system. It could also help in maintaining blood sugar levels.
Almond butter can be used in various recipes to add a sweet taste and a buttery texture. It is, overall, a winning treat! Start including it in your diet today.
Yes. Almond butter is healthier than peanut butter due to the presence of more nutrients. Also, almond butter contains less saturated fat (unhealthy fat) than peanut butter.
No. As per studies, pathogenic food-borne microorganisms (bacteria) cannot grow in nut butter like almond butter.