The hype behind almond butter: What the experts say about the benefits of the creamy spread

In the modern world, we’re constantly looking for - or being told to look for - ways to live a healthier life, whether through nutrition, exercise, mental well-being, or other habits.

Almond butter as a healthy alternative

Many people have turned to almond butter as a healthy alternative to other creamy spreads, particularly peanut butter. But which one is actually better for you?

Of course, there is no shortage of “experts” ready to weigh in. While some dietitians say almond butter and peanut butter are equally nutritious, many lean toward almond butter, noting it offers slightly more in the way of health benefits, making it a worthwhile substitute.

Nutritional advantages of almond butter

Speaking to USA Today, Kristina Cooke, a nutritionist and dietitian with the Academy of Nutrition and Dietetics, says almond butter, made by grinding whole raw or roasted almonds into a smooth or slightly textured paste, “provides more versatility” in how it can be used.

Almond butter’s creamy texture comes from the natural oils released as almonds are ground. And that’s all you really need - single-ingredient almond butter, without added salt or oil, is the healthiest option.

Like olive oil, almond butter is rich in monounsaturated fats, heart-healthy fats linked to lower cholesterol and better overall heart health.

Cooke also notes the spread is high in fiber, which supports digestive health, and is a good source of protein.

Additional health benefits

If you’re still unsure about trying almond butter, perhaps chef and dietitian Abbie Gellman can persuade you. She explains it contains significant amounts of vitamin E, which helps protect cells and supports skin and eye health. The spread is also rich in magnesium, which benefits muscles, bones, and the immune system.

Moderation is key

There are few downsides to incorporating almond butter into your diet, whether as a spread for toasts or bagels, a dip for fruits and vegetables, or as an ingredient in baked goods or snacks.

It is, however, calorie-dense, which means excessive intake could impact weight. So, like everything else, it’s best to enjoy it in moderation.

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