How To Eat Almond Butter To Lose Weight

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Delicious, easy and addicting, almond butter is a staple in every health nut's pantry. In one serving of two tablespoons, you receive 7 grams of protein and 16 grams of fat, making it a balanced, nutritious snack or addition to a meal. However, it also has 190 calories per serving, so it's best to stick to only two tablespoons per day. But make sure you do keep up the routine since to reap the benefits listed below, you need to have five or more servings per week, according to a certified nutritionist and celebrity chef, Serena Poon. Here's what happens to your body when you eat almond butter regularly. And for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Yep, you read that correctly: almond butter does wonders for several functions and parts of your body. As Poon explains, because this nutty goody is a reliable source of antioxidants, polyphenols, and flavonoids, it's one of the best ways to support your overall health.

Clean Eating Almond Butter

Antioxidants help protect your cells from damaging free radicals caused by diet or environmental factors, says Poon. Almonds are particularly high in vitamin E, which on top of being an effective antioxidant also supports healthy vision, brain, blood, and skin health. Adding almond butter to a diet that is rich in vegetables and fruits will boost your antioxidant intake.

We've all been there: you're not ready to eat dinner, but you just had lunch, and you're feeling hungry. Rather than reaching for a sugar-filled coffee drink or sweet treat, eat almond butter to tame your hanger, according to Keith-Thomas Ayoob, EdD, Rd, FAND, an associate clinical professor emeritus at the Albert Einstein College of Medicine. As he points out, research has shown that having as little as an ounce of almonds (equivalent to two tablespoons of almond butter) for a snack seems to produce feelings of satiety.

If you're hoping to drop some pounds, but you're struggling to find the right type of snacks to keep you on track, almonds or almond butter could be the answer since it's healthy and it's fulfilling.

Why Most Almond Butter Is Bad For You

Using almond butter as a go-to mid-morning or mid-afternoon snack is a great way to keep you from mindlessly snacking on packaged or processed foods, Poon says.

Before you start piling on almond butter to everything and eating it non-stop, proceed with caution. Though it does have many benefits, too much of a good thing is still a bad thing. Particularly since nut butters are high in calories but taste delicious, it's easy to get carried away.6254a4d1642c605c54bf1cab17d50f1e

This can lead to weight gain if it becomes a regular habit. Consuming lots of omega-6s, which can promote inflammation, may also hinder metabolic health, which can potentially make it harder to lose weight, says Dr. Josh Axe, D.N.M., C.N.S, the founder of Ancient Nutrition.

The 8 Best Almond Butters, According To A Dietitian

While fat using to have a negative reputation, these days, it's a welcomed part of many health-forward diets. The key is to get the right type of fat, or officially known as monounsaturated fat. When our meals have this type of fat, Poon says we reduce our risk for cardiovascular conditions, manage inflammation, and other benefits.

If you eat 2, 000 calories a day, you definitely want to fill up your 44 to 78 grams of recommended fat with mostly monounsaturated and polyunsaturated fats, she says.

Almonds and almond butter have been shown to help reduce total cholesterol, and that's good. However, Ayoob says you really only want to lower the LDL-cholesterol because that's the form of cholesterol that causes plaque buildup in the arteries.

Guide To The Best Nut Butters And Spreads

Unlike some other foods that help lower cholesterol, almonds seem to preserve the good HDL-cholesterol and reduce the bad LDLs, Ayoob says. It's a win-win.

Our digestive system and specifically our gut microbiome contributes to our health in massive ways, including our immunity to disease. As Poon explains, almond butter is a good source of fiber, with about 1.5 grams per serving.

Fiber supports a healthy digestive system, both delaying the onset of hunger and allowing things to move through your body effectively, says Poon.

Peanut Butter And Weight Gain: All You Need To Know

Plus, if you eat almond butter, it supplies your body with prebiotics. Prebiotics are a type of fiber that fuels probiotics and supports a healthy and balanced microbiome. And no, Probiotics and Prebiotics Aren't the Same Thing.Almond butter is the Kylie Jennerof weight-loss foods. While it's totally new to some, others just can't get enough of the stuff.

Some of the reasons we're obsessed: Almond butter is rich in slow-to-digest nutrients that keep your blood sugar levels stable and make you feel fuller longer, says Bridget Murphy, R.D., nutritionist at NYU Langone Medical Center. 

In fact, a single two-tablespoon serving contains over 10 percent of your daily fiber needs and 14 grams of unsaturated fat. Plus, it's got seven grams of muscle-building, metabolism-boosting protein. That’s more than an egg! But wait, there's more: Almond butter is rich in energy-revving iron, which can help you to crush any workout that comes your way, says Murphy.

How To Eat Peanut Butter For Weight Loss, And 4 Mistakes To Avoid

Even if you're well aware of the powers of nut butter, chances are you’re selling its weight-loss powers short. To add some creativity—and a ton of flavor—to your almond butter habit, we tapped Justin’s, which recently published its own Justin My Kitchen nut-butter cookbook, and a ton of recipe-loving R.D.s to ID 50 (!) almond butter hacks you need.

3. Make almond butter and banana “sushi” rolls. Smear a banana with almond butter, roll the banana in a mixture of hemp hearts and cacao nibs, then slice them into bite-sized rolls.

5. Pack a savory almond butter sandwich: Spread almond butter on whole grain bread and add in some cucumbers, bean sprouts, jicama, apple slices, or chia seeds.

Almond Butter Benefits

8. Use your almost-empty almond butter jar to make overnight oats. Just dump in oats, almond milk (or other milk), some banana slices, and a sprinkle of chia seeds and salt. Refrigerate overnight. Shredded coconut, berries, pumpkin, and cinnamon also taste fab mixed in.

9. Stack your favorite smoothie ingredients—like almond butter, bananas, berries, spinach, and coconut flakes—in a bowl for an Instagram-worthy smoothie bowl. Just go light on the liquids so that you can eat the smoothie with a fork.

13. Ever try a breakfast panini? All you need is some whole wheat bread, ricotta cheese, almond butter, and plum preserves. Delish.

How To Eat Peanut Butter: A Foodie's Guide

14. Spice up your basic breakfast by topping a whole wheat tortilla with almond butter, sliced apples, cinnamon, and a drizzle of honey for an a.m. quesadilla. 

15. To make a single-serve, no-bake cookie, combine 1 tablespoon of melted almond butter, with 2 tablespoons of oats, 1 tablespoon of hemp seeds, and a drizzle of honey. Yum!

17. Mix a tablespoon of almond butter and a sprinkle of cinnamon or cocoa in to Greek yogurt for some added sugar-free flavor.

Weight Loss Tip Of The Week: How To Use Almond Butter To Lose Weight

19. To mix up a chocolate almond butter smoothie, throw Greek yogurt, cocoa powder, half a banana, almond milk, and 2 tablespoons of almond butter into your blender.

21. Make your own pudding by mashing up half a banana and mixing it with 1 tablespoon of almond butter and 2 tablespoons of cocoa powder.

23. Swirl vanilla, almond butter, and dark chocolate chips into plain Greek yogurt for a treat that tastes amazingly similar to cookie dough.

Health Benefits Of Almond Butter

24. Make some grown-up “ants on a log” by spreading almond butter on celery sticks and topping them with dried cranberries and pumpkin seeds.

25. The next time you go camping, spread almond butter on your graham crackers to add some protein to your typical s’mores.

26. Keep a packet of almond butter in your purse or gym bag at all times to fight hangriness whenever it strikes. Squeeze it on a piece of fruit or cracker, or straight into your mouth.

How To Make Healthy Homemade Peanut Butter

27. Take your apple slices to the next level. Instead of cutting them into wedges, cut them horizontally into quarter-inch disks, then top with almond butter, almonds, coconut flakes, and berries. So pretty!

30. Combine almond butter with tamari and minced ginger for an Asian-inspired sauce that goes great on salmon, shrimp, and other seafood.

38. Make your own spicy stir-fry sauce: Combine almond butter with low-sodium soy sauce, ginger, lime juice, garlic, water, and a drop or two of hot chili oil.

What To Eat Before A Workout

39. Love pesto? Try adding a scoop of almond butter to your favorite recipe or store-bought variety for an extra nutty flavor.

42. Use almond butter to replace butter in baked goods like cookies, muffins, and banana bread. Use a one-for-one ratio in recipes.

46. Blend one frozen banana with 1 tablespoon of almond butter and a splash of almond milk for a nutritious faux ice cream.

Weight Loss Success: Incorporating Almonds Into Your Diet

48. Melt 1/4 cup of almond butter and combine with 1 tablespoon coconut oil for a healthy take on the Magic Shell topping. Pour it over ice cream and watch it harden into a nutty, crunchy