Best Almond Butter Options For Your Keto Diet

Nut butters are a great addition to a keto diet, and two of the most popular options are almond butter and peanut butter. Both are nutritious and have their advantages and disadvantages.

Almond butter is a fatty snack that is still low in carbs. Two tablespoons of almond butter contain around 18 grams of fat and only 3 grams of net carbs, making it a good match for the keto diet's target mix of macros. It is also rich in micronutrients such as calcium, iron, vitamin E, magnesium, niacin, copper, and zinc.

However, it is important to choose a brand of almond butter that does not contain non-keto ingredients. Some brands add inflammatory vegetable oils, which may harm your health. Look for brands that have very few ingredients, ideally just almonds and a bit of salt, and less than 2-3 grams of net carbs per serving.

Peanut butter, on the other hand, is technically made from legumes rather than nuts. While legumes are usually restricted on a keto diet, peanuts have a much higher fat content, making them suitable for keto. Peanut butter also contains vitamins and minerals such as magnesium, manganese, phosphorus, and potassium, as well as vitamins B3, B6, B9, and E.

When choosing between almond butter and peanut butter for a keto diet, it is important to consider the macros. Almond butter has slightly less protein and net carbs but more fat than peanut butter. It is also generally more expensive. Peanut butter, on the other hand, has more protein and a slightly higher carb content.

In conclusion, while both almond butter and peanut butter can be part of a keto diet, almond butter may be a slightly healthier choice due to its lower carb and higher fat content.

Almond butter is keto-friendly

When choosing an almond butter brand, it's crucial to check the ingredient list and nutrition facts. The best almond butter for keto will have very few ingredients, ideally just almonds and perhaps a bit of salt. It should be made with organic almonds and contain less than 2-3g of net carbs per serving.

Some brands add inflammatory vegetable oils, such as partially or hydrogenated vegetable oils, which can be harmful even if they fit your macros. Instead, look for brands that use healthier oils like coconut oil or MCT oil, which can help you feel fuller for longer and provide sustained energy.

Added ingredients such as artificial flavours, preservatives, stabilizers, and sugar should also be avoided, as these can sabotage your ketosis and weight loss efforts. High-quality almond butter may use natural ingredients like stevia or monk fruit to add flavour without the extra carbs.

• Melrose Almond Butter
• Macro Natural Almond Spread
• Noya Almond Nut Butter
• Oh So Natural Wholefoods Almond Spread (Aldi)
• SuperFat Nut Butter
• Justin's Classic Almond Butter
• Kirkland Signature Creamy Almond Butter

How to make your own almond butter

Making your own almond butter is a great way to control what goes into your food and save some money. Here is a simple recipe for making your own almond butter at home.

Ingredients:

• 16 ounces (3 cups) of raw almonds
• Optional: 1/4 teaspoon of ground cinnamon
• Optional: 1/2 teaspoon of vanilla extract
• Optional: 2 tablespoons of maple syrup or honey

Instructions:

• Preheat your oven to 350°Fahrenheit.
• Spread the almonds across a large, rimmed baking sheet.
• Toast the almonds for 10 minutes, stirring halfway through.
• Let the almonds cool for about 10 minutes, until they are just warm, not hot.
• Transfer the almonds to a high-speed blender or food processor.
• Blend until creamy, pausing and scraping down the sides as needed. Be patient, as it might take a while for the almonds to turn into butter.
• Once the almond butter is smooth and creamy, you can blend in any additional ingredients you would like, such as salt, cinnamon, vanilla, or maple syrup.
• Blend until the add-ins are evenly dispersed.
• Let the almond butter cool to room temperature.
• Transfer the mixture to a jar and store it in the refrigerator.

Notes:

• If you want to make roasted almond butter, preheat your oven to 250°Fahrenheit and roast the almonds for about 15 minutes, or until they are golden brown.
• You can create a mixed nut butter by substituting some of the almonds with raw cashews, walnuts, or pecans.
• It is not recommended to add wet ingredients such as maple syrup, honey, or vanilla extract as they can cause the almond butter to seize and spoil faster.
• Homemade almond butter can be stored in an airtight container in the refrigerator for up to 2 weeks.

Almond butter is a good source of vitamins and minerals

Almond butter is also a good source of monounsaturated fats, which help to lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol. The vitamin E and omega-3 fatty acids in almond butter also play a role in improving heart health.

In addition to these vitamins and minerals, almond butter contains a small amount of saturated fat and a lot of healthy, unsaturated fat. It is also a good source of protein and dietary fibre, which can help to reduce hunger and curb your appetite.

Almond butter is a healthy snack

Almond butter is made by roasting and grinding almonds into a light brown, creamy paste or spread. Some brands may also blanch the almonds before grinding, removing the outer skin to create a smoother and less gritty texture. A high-quality almond butter will have very few ingredients—ideally, just almonds and a bit of salt. However, some brands add other ingredients like cinnamon, sea salt, vanilla bean, or monk fruit for flavor.

When choosing an almond butter brand, it is important to read the label carefully. Avoid brands that contain inflammatory vegetable oils, such as partially or hydrogenated vegetable oils, as these may be detrimental to your health. Instead, look for brands that use healthier oils like coconut oil or MCT oil, which can help you feel fuller for longer. Also, be wary of added sugars, preservatives, stabilizers, and artificial flavors, as these can sabotage your ketosis and weight loss efforts.

In terms of nutritional value, two tablespoons of almond butter typically contain around 190 calories, 17 grams of fat, 6 grams of protein, and 3 grams of net carbs. Almond butter is a good source of calcium, iron, vitamin E, magnesium, and zinc. It also offers health benefits such as improved cardiovascular health, normalized blood sugar levels, and reduced cancer risk.

Almond butter is a versatile snack that can be enjoyed in various ways. You can eat it straight out of the jar, spread it on fruits or vegetables, or use it as an ingredient in smoothies, dipping sauces, or baked goods. It is a tasty and nutritious snack option that can complement a keto diet and support your health and wellness goals.

Best almond butter brands for keto

Almond butter is a great option for those on a keto diet, as it is low in carbs and high in fats. However, not all almond butter is created equal, and some brands may add non-keto-friendly ingredients. Here are some of the best almond butter brands that are keto-friendly:

SuperFat Nut Butter

SuperFat Nut Butter is a great option for those on a keto diet. It contains a blend of almonds, macadamia nuts, coconut, cinnamon, cacao, pink Himalayan salt, erythritol, and stevia. This combination provides a good amount of fat and protein, with minimal added carbs. Each serving has 15 grams of fat, 4 grams of protein, 5 grams of dietary fibre, and only 2 grams of net carbs. SuperFat Nut Butter is also certified keto, vegan, kosher, paleo, gluten-free, and non-GMO.

Georgia Grinder's Salt-Free Almond Butter

If you're looking for a salt-free option, Georgia Grinder's Salt-Free Almond Butter is a great choice. It contains only one ingredient: roasted almonds. This almond butter is well-balanced, providing 7 grams of protein and 7 grams of carbs, or 4 grams of net carbs, per 2-tablespoon serving. It is also Whole30-approved, keto-friendly, and made with non-GMO ingredients. However, it is processed on shared equipment that also handles peanuts, so those with peanut allergies should be cautious.

Legendary Foods' Pecan Pie Flavoured Almond Butter

Legendary Foods' Pecan Pie Flavoured Almond Butter is perfect for those on a low-carb diet. It blends almonds with pecans and erythritol, a low-calorie sweetener, to create a delicious dessert-like flavour. Each 2-tablespoon serving has 16 grams of fat, 6 grams of protein, and only 3 grams of net carbs. It is also keto-friendly, vegan, gluten-free, and made with non-GMO ingredients.

Barney Bare Smooth Almond Butter

For those who prefer a smooth and creamy texture, Barney Bare Smooth Almond Butter is a great option. It is made from blanched almonds, creating a grit-free texture. Each serving has 16 grams of fat and 7 grams of protein. It is certified keto, paleo, kosher, vegan, gluten-free, peanut-free, and non-GMO verified. However, some customers have reported that it can be challenging to reincorporate the oil if it separates.

Justin's Classic Almond Butter

Justin's Classic Almond Butter is a popular and budget-friendly option. It has a smooth and creamy texture, with a satisfying taste and high-quality ingredients. Each 2-tablespoon serving provides 19 grams of fat, 6 grams of protein, and only 2 grams of net carbs. It is certified kosher, gluten-free, and non-GMO verified. Justin's Classic Almond Butter is also available in single-serve squeeze packets, making it a convenient option for those on the go.

Yumbutter Superfood Almond Butter

Yumbutter Superfood Almond Butter stands out for its unique flavour and texture. It contains a blend of almonds, organic palm oil, organic chia, organic hemp seeds, organic coconut sugar, organic goji berry powder, organic lucuma powder, and pink Himalayan salt. The addition of chia and hemp seeds gives it an earthy depth of flavour. It has a smooth texture with a little crunch from the seeds. Yumbutter is also ethically sourced and comes in a convenient larger pouch.

Frequently asked questions