Is Almond Butter Bad For You?
Short answer
Almond butter is very healthy, however, should be eaten in moderation due to the high calorie content. It also contain oxalates, which can aggravate the gallbladder or kidneys in some people.
Recommended Alternative
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Almond butter is good for you - just as good as eating regular almonds. How can that be you ask? Well, because that’s the only ingredient in almond butter! Or at least, the only necessary ingredient.
The pre-packaged almond butter you can find on the grocery shelf may include extra ingredients like cane sugar, palm oil, and sea salt. These extra ingredients essentially add flavor and keep the nut butter shelf stable for longer. But, keep in mind they also add calories. If you make almond butter at home, though, it’s as simple as roasting some raw almonds in the oven and putting them in the food processor until it reaches the desired smoothness.
Regardless of the way you get your almond butter, the almonds offer tons of health benefits, beginning with the high amounts of monounsaturated fats. These are the healthy fats that primarily reduce the risk of heart disease and control blood sugar. They can also decrease the risk of breast cancer, lower LDL cholesterol levels, minimize arthritic pain and reduce belly fat leading to weight loss. 52% of the RDA of vitamin E is contained within just a 2-tablespoon serving of almond butter which also fights against cardiovascular disease along with providing benefits to the skin, hair and nails. Almond butter is calorie dense, though, with nearly 200 calories in just 2 tablespoons, so moderation is a key element to the healthy food.
Almond butter is also a great snack for those who exercise regularly. The protein it provides can provide a substantial energy boost while also aiding in tissue repair post-workout. It can further stave off hunger between meals with the mix of protein and good fats. People with diabetes or pre-diabetes could also benefit from including almond butter in their diets because of its ability to manage insulin sensitivity.
You should also be aware that almonds contain oxalates. While these generally pose little health concern for most people, they can cause serious issues for those who have trouble breaking down oxalates. Those individuals may find themselves with kidney or gall bladder issues, commonly gallstones or kidney stones which form from the combination of oxalates and calcium.
Possible short-term side effects
- allergic reaction: tree nut
Possible long-term side effects
Ingredients to be aware of
- oxalates
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added ingredients (sugar, salt, oils)
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calories
Benefits
- boosts energy
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reduce the risk of heart disease
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controls blood sugar, insulin
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lowers ldl cholesterol
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decreases the risk of developing breast cancer
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minimize pain and stiffness from rheumatoid arthritis
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burns belly fat
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healthy hair, skin, nails
Our Wellness Pick
(what is this?)
Justin's Classic Almond Butter
- Only two ingredients
- No stir formula
- Gluten-free
- Keto-friendly
- Responsibly sourced
Learn More!
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Written by Kristin Brown, DC, MS
Published on: 08-28-2016
Last updated: 12-01-2023
Thank you for your feedback!
Written by Kristin Brown, DC, MS
Published on: 08-28-2016
Last updated: 12-01-2023
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