Nuts, almond butter
Category: Nut & Seed Products Characteristics: Plain, With Salt Added
Nutrition Highlights
Serving Size
Calories
98
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 80 (81.4%) |
| Protein | 13 (13.7%) |
| Carbohydrate | 12 (12.2%) |
| Total | 98 (100%) |
Serving: 1 tbsp [16g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 8.9 (55.5%) |
| Protein | 3.4 (21.0%) |
| Carbohydrate | 3.0 (18.8%) |
| Ash | 0.5 (3.1%) |
| Water | 0.3 (1.6%) |
| Total | 16 (100%) |
Serving: 1 tbsp [16g]
Benefits
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High in healthy unsaturated fats that can help lower LDL cholesterol levels and reduce risk of heart disease
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Rich source of vitamin E which is an antioxidant that can protect cells from damage
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Contain plant proteins and fiber to aid digestion and feeling of fullness
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Provide important minerals like magnesium, phosphorus and potassium
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Adding a small amount of salt can enhance the flavor without significantly impacting the nutritional profile
Risks
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High in calories and fat. Eating too much can contribute to weight gain
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Contains a moderate amount of sodium if salt has been added during processing. High sodium intake has been linked to high blood pressure
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May contain aflatoxins which are toxic and carcinogenic substances produced by certain molds that can grow on nuts. Proper roasting and processing helps reduce the risk
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May contain traces of pesticide residues depending on how and where the nuts were grown. Washing and peeling the skin off almonds helps reduce this risk
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Some individuals may have nut allergies. Those with known allergies should avoid consuming almond butter
Additional Information
Nuts, specifically almond butter, plain with salt added, offer a range of nutritional benefits while also presenting some potential risks. Almond butter is made from ground almonds and often includes added salt for flavor. Here, we will explore the primary attributes and secondary attributes of this particular food product.
Almond butter is highly regarded for its nutritional profile. Firstly, it serves as an excellent source of healthy fats. These fats, predominantly monounsaturated and polyunsaturated fats, are known to support heart health by reducing LDL (bad) cholesterol levels. Including almond butter in your diet can contribute to a favorable lipid profile, reducing the risk of cardiovascular diseases.
Furthermore, almond butter is rich in protein, making it a great option for individuals following a plant-based or vegetarian diet. Protein is essential for various bodily functions, including tissue repair, enzyme production, and hormone synthesis. Consuming almond butter can help meet daily protein requirements and support muscle growth and maintenance.
Almonds, and consequently almond butter, are packed with essential vitamins and minerals. They are a good source of vitamin E, an antioxidant that protects cells from damage caused by free radicals. Additionally, almond butter contains magnesium, which plays a crucial role in maintaining bone health, regulating blood pressure, and supporting muscle function. Other minerals found in almond butter include phosphorus, calcium, and iron, which are all vital for overall health and wellbeing.
However, it is important to consider the secondary attribute of added salt in almond butter. While salt enhances the taste, excessive sodium intake can have negative health implications. High sodium consumption is associated with increased blood pressure, which raises the risk of heart disease and stroke. Individuals with hypertension or other cardiovascular conditions should be mindful of their sodium intake and opt for unsalted almond butter or limit their portion sizes.
Moreover, almond butter is energy-dense, meaning it contains a significant number of calories per serving. While healthy fats contribute to satiety, it is crucial to consume almond butter in moderation, especially for individuals aiming to manage or lose weight. Being mindful of portion sizes is essential to avoid excessive calorie intake, as overconsumption can lead to weight gain.
To conclude, almond butter, plain with salt added, offers numerous nutritional benefits. It is a great source of healthy fats, proteins, vitamins, and minerals, supporting heart health, muscle growth, and overall wellbeing. However, the added salt poses a potential risk, especially for individuals with hypertension or those aiming to reduce sodium intake. Additionally, almond butter should be consumed in moderation due to its high caloric content. As with any food product, it is advisable to consider personal dietary requirements and consult with a healthcare professional or registered dietitian for personalized guidance.