Does almond butter offer more health benefits than peanut butter? Of course, they both occupy almost equal importance in a diet chart. But, a regular 2-Tbsp serving contains 18 grams of fat, proteins around 7 grams, and 196 calories (almond butter).
In general, it keeps you healthy and also fills you up nicely. Since it works as a dieter’s best friend, it has gained more popularity in recent times.
In this article, let’s discuss the various health benefits and the effective nutritional profile of almond butter. Also, learn how to prepare or make a healthy and delicious almond butter at home in 25 minutes.
Almond Butter Vs Peanut Butter - Healthy Ingredients
Vitamin E Content
- Almond butter contains a lot of nutritional benefit over peanut butter because of its rich vitamin E content.
- Moreover, vitamin E safeguards your cells from all forms of oxidative damage.
- Also, acting as an antioxidant, the presence of vitamin E neutralizes free radicals. Almond butter stops the growth of these harmful chemicals from damaging the proteins and DNA in your body.
- In addition, vitamin E supports good rapport between the cells and controls blood lipid changes. These changes are connected to cardiovascular disease.
- Overall, almond butter contains 27 % of all your daily needs(vitamin E). For example, around 4 mg per tbsp of vitamin E is present in almond butter. On the other hand, peanut butter contains only 1 mg of this vital nutrient vitamin E per 1 Tbsp.
- 1 tbsp of almond butter consists of 45 mg of the essential nutrient magnesium. In other words, it includes 14 and 11 percent of magnesium content for women and men respectively.
- The main function of magnesium in almond butter:
- Supports body metabolism
- Manages the existence of healthy bone tissue
- Aids muscle contraction
- Contributes richly to the growth of the nervous system
- Magnesium helps your body with energy production
- Facilitates processing of fatty acids
- On the contrary, magnesium content in peanut butter is only 26 mg per tbsp.
The regular intake of almond butter supplies the needed iron content to your body.
Some of the well-known health benefits of iron in almond butter:
- Iron manages easier oxygen transport. It enables your body to make myoglobin and haemoglobin, proteins responsible for tissue oxygenation.
- Especially, iron stunts all your cells by activating antioxidant enzymes.
- Also, almond, as well as peanut butter, contains 0.6 and 0.3 mg of iron in 1 tbsp respectively.
- Finally, one tbsp of almond butter contains 3% and 8% of daily iron needs of women and men respectively.
Healthy Fat Content
- Almond butter acts as a rich source of monosaturated fats. These fats improve brain function, reduces cholesterol, and also controls diabetes.
- Moreover, healthy fats increase insulin sensitivity, stabilize hormone content, and postpone gastric problems.
- Presence of dietary fibre in almond butter promotes regular bowel movement.
- Facilitates easy absorption of nutrients from your intake.
- For example, fibre enhances the growth of good bacteria in your stomach and strengthens your immune system in particular.
- Consuming almond butter can also alleviate constipation.
Other Health Benefits Of Almond Butter
- It reduces GI tract inflammation.
- Eating almond butter decreases the build-up of lactic acid, lowers PH content, and promotes nutrient assimilation.
- Being rich in riboflavin and L-carnitine, it promotes mental wellness and improves cognitive function.
- Can also help with focus and mood issues when consumed with blueberries, green tea, flax seeds, and bananas.
- In some cases, almond butter reduces the buildup of abdominal fat.
- Furthermore, proteins in raw almonds are ideal to balance and maintain your regular intake of proteins.
- Intake of almond butter provides good sleep and improve circadian rhythms in your body.
Roasted Vs. Raw Almond Butter – Which Butter You Should Eat?
Roasted Almond butter
- Almonds are subject to high temperature while processing and it may lose any of its nutritional value.
- For example, some nutrients like vitamin B, iron, and protein can suffer damage due to varying heat conditions.
- And, certain oils used for roasting can also cause adverse health trouble.
- Therefore, the simple technique of roasting the almonds can create severe health trouble in the long run.
Raw Almond Butter
Some of the health benefits of raw almond butter are
- Naturally created anti-oxidants are safely stored in blanched or raw almonds.
- Another advantage includes the extra amount of fibre in the butter.
- In addition, certain almonds are naturally grown and harvested and it means there is no chemical content.
- Finally, raw almond butter looks healthy than ordinary roasted almond butter any given day.
How To Make Almond Butter?
Unfortunately, almond butter sold in the supermarkets are pricey. And learning how to prepare it at home can save your health as well as your hard earned money.
Total time – 25 minutes
- Prep time – 15 mins
- Cooking time – 10 mins
Course – Side dish for bread and other food items
Fills – 300G bottle
Storage – Freezable for later use
- Calories – 93 kcal
- Salt – 0 g
- Protein – 3g
- Fibre – 1g
- Sugars – 1g
- Carbs – 1g
- Saturates – 1g
- Fat – 8g
- Heat oven to 170C in fan mode. Place the almonds on a solid tray and start roasting the content for 10 minutes.
- After removing it from the oven, allow almonds to cool.
- Now empty the tray into a blender or food processor and blend it for 12 minutes.
- While blending the content, scrape the sides and add honey before finishing.
- Serve with bread.
- Your homemade delicious almond butter can stay good for at least 3 weeks under refrigeration.