In recent years, there has been increasingly more attention given to the connection between what people eat and how healthy they are. Naturally, many have felt it worthwhile to consider some traditional alternatives to our standard American diet. One such recommended diet is the Paleo diet. This model suggests that we only eat things that were readily available before the rise of agriculture. The staples of Paleo eating are meat and fish, fruits and vegetables, nuts and seeds.
The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago. Although it’s impossible to know exactly what human ancestors ate in different parts of the world, researchers believe their diets consisted of whole foods. By following a diet of whole foods and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease. This diet may lead to significant weight loss (without calorie counting) and major improvements in health.
What is the Paleo Diet?
The paleo diet plan includes unprocessed meats, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, and nutritious fats and oils. Foods to avoid typically include processed foods, added sugar, soft drinks, and artificial sweeteners. Foods to limit include grains, most dairy products, and legumes. However, it’s important to consider the above as general guidelines, not something written in stone. You can adapt all of this to your own personal needs and preferences. Paleolithic humans thrived on various diets, depending on what was available at the time and where in the world they lived. Some ate a low carb diet high in animal foods, while others followed a high carb diet with lots of plants. Some even ate insects, but fortunately, this delicacy is not included in today’s modern interpretation of the paleo diet. Anthropologists also speculate that the paleo diet influenced anatomic and physiologic changes in humans, including increased brain size and reduced gastrointestinal tract size.
Nut Butters and the Paleo Diet
And what about nut butters? That’s about a primal as you can get. Just think about it. Would our ancient predecessors really have had any sugar, wheat or gluten, salt, oils, GMOs or preservatives added into their food choices? So, if you are wondering how nut butters fit into your desire to eat a Paleo diet, no worries. They totally fit. Of course, you don’t have to be following the Paleo diet to enjoy the protein packed tastiness of nut butters. They will complement any diet.
Almond Butter: A Paleo-Friendly Choice
One nut butter varietal has been gaining traction in the past few years: almond butter. What makes this nut butter so special? Wondering why anyone would choose almond butter when peanut butter is so delicious (and ubiquitous)? Peanuts are actually legumes, putting them in the same category as foods like beans and chickpeas. While legumes provide many health benefits, they can contain antinutrients that interfere with digestion and nutrient absorption-which is why people who follow paleo or Whole30 diets avoid them. Unlike peanuts, almonds aren’t legumes (they’re actually fruit, if you really want to know), making almond butter a diet-friendly alternative to peanut butter. Almond butter comes from tree nuts and fits Paleo guidelines.
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The Nutritional Powerhouse of Almonds
Let’s look at the almonds used in Maisie Jane’s almond butter, for instance. The health and nutrition contained in one serving of these humble little nuts are quite astounding, like the fact that they are an excellent source of vegan protein, monounsaturated - or “good” - fat, Vitamin E, magnesium, fiber, vitamins and minerals, plus the extras of naturally being free of sodium, cholesterol and gluten. Additionally, they’re chock-full of vitamins, minerals, and nutrients like calcium, vitamin E, and iron.
Almond Butter vs. Peanut Butter: A Nutritional Comparison
For many people, peanut butter has been a pantry mainstay since childhood. Given its delicious flavor and many uses, are differences in nutrition really worth it to switch? Is almond butter healthier than peanut butter? Both almonds and peanuts contain monounsaturated fats, which are also found in avocados, olive oil, and cashews. These healthy fats have been shown to reduce the risk of heart disease, and the USDA recommends that 25% of your daily calories come from monounsaturated fats. Almond butter and peanut butter are both great for low-carb diets because of their minimal carbohydrate content. However, almond butter’s higher amount of fiber results in slightly fewer net carbs. Both almond butter and peanut butter are naturally low in sugar-keyword naturally. With a whopping 111 mg per serving, almond butter leads peanut butter in calcium content by nearly 100 mg. Almond butter also wins in the iron category, with roughly double the iron content per serving as compared to peanut butter. Though peanut butter contains plenty of vitamins and minerals, almond butter bests it once again, packing in almost triple the amount of vitamin E per serving. Just one serving of almond butter provides over half of vitamin E’s daily recommended value. When it comes to butters, whether peanut or other sources, health is always a factor.
Heart Health Benefits of Almond Butter
Nutritional Comparison: Almond Butter vs. When we talk about heart health, almond butter stands out as a superior choice compared to other options like peanut butter or animal-based butter. The unsaturated fats in almond butter help increase good cholesterol (HDL), promoting a healthy balance in blood lipid levels. This can significantly contribute to reducing the risk of heart diseases, such as hypertension and heart attack. Compared to traditional butter, which is high in saturated fats, and even some other nut butters, heart-healthy almond butter offers a fat profile that helps lower blood pressure and keeps arteries more flexible and healthy.
How to Choose the Right Almond Butter
Decision fatigue is real when it comes to selecting an almond butter from the shelf. When it comes to ingredient lists, simplicity is key. That’s why our Thrive Market Organic Almond Butter only contains one ingredient: almonds. Pure almond butter starts with one core ingredient: almonds. The minimal ingredient list should feature almonds and natural spices exclusively. Oil separation indicates a natural product without artificial stabilizers.
Creative Ways to Enjoy Almond Butter on the Paleo Diet
Sure, you can enjoy Maisie Jane’s nut butter with fresh fruit or vegetable slices. Or you can simply eat it out of the jar for a high-protein snack. Maintaining product quality requires proper storage techniques. Airtight containers protect against moisture and environmental factors.
Read also: Delicious Weight Loss with Almond Butter
Here are some other creative ways to incorporate almond butter into your Paleo diet:
- Marinades: What about using it in a marinade for meat or veggies? Creating marinades for grilled meats introduces rich, complex flavors.
- Paleo Treats: What about a dose of irresistible but Paleo approved chocolate almond butter cups? Or some chocolate almond butter cookies? Just because Paleo functions on the premise of simple and easily accessible ingredients does not mean that your scope of imagination is limited. Not at all!
- Breakfast Boost: Morning meals benefit from the addition of spicy almond butter. Mixing it into sweet potato hash adds protein and healthy fats. Mixing it into Paleo-compliant breakfast bowls adds protein and satisfaction.
- Dressings: Creating unique dressings for salads introduces new flavor dimensions.
- Snacks: Between-meal nutrition benefits from thoughtful spicy almond butter integration.
- Toast Topping: Elevate your toast and treat yourself to an almond butter-fueled nutrient boost.
Almond Butter Recipes for the Paleo Diet
- Banana “Ice Cream” Cookie Cups: This gluten-free and paleo-friendly recipe mixes up the classic cookie-ice cream pairing by serving delicious banana “ice cream” in a crispy almond butter cookie cup.
- Chocolate Almond Butter Fudge: The smooth texture of almond butter is integral to the silky consistency of this chocolatey, soft fudge.
- Pear and Cacao Smoothie: Sweet pears match up with rich cacao in this nutritious morning pick-me-up.
- Almond Butter and Jelly Snack Cake: This after-school treat takes the classic PB&J combo to new heights, taking shape as a multi-layer snack cake.
Incorporating Almond Butter into Your Meal Plan
Incorporating spicy almond butter into regular meal planning requires thoughtful consideration. Varying preparation methods maintains interest while ensuring consistent nutrition. Combining it with diverse vegetable and protein sources creates balanced meals. Simple applications allow full appreciation of spicy almond butter’s natural flavors. The caloric density of almond butter necessitates attention to portion sizes.
The Versatility of Almond Butter
Almond butter is a versatile and nutritious choice that adapts perfectly to many diets, making it an ideal option for people who follow specific lifestyles, such as vegan, paleo and gluten-free. For those following a vegan diet, almond butter is completely free of animal products, providing a rich source of protein and healthy fats, as well as being a sustainable and tasty alternative. In diets like paleo, which focus on minimally processed foods rich in nutrients, almond butter also fits perfectly.
Simple Paleo Meal Plan
This sample menu contains a balanced amount of paleo-friendly foods. By all means, adjust this menu based on your own preferences.
- Monday
- Breakfast: eggs and vegetables fried in olive oil, one piece of fruit
- Lunch: chicken salad with olive oil, a handful of nuts
- Dinner: burgers (no bun) fried in butter, vegetables, salsa
- Tuesday
- Breakfast: bacon, eggs, one piece of fruit
- Lunch: leftover burgers from the night before
- Dinner: baked salmon with vegetables
- Wednesday
- Breakfast: leftover salmon and vegetables from the night before
- Lunch: sandwich in a lettuce leaf, with meat and fresh vegetables
- Dinner: ground beef stir-fry with vegetables, berries
- Thursday
- Breakfast: eggs, one piece of fruit
- Lunch: leftover stir-fry from the night before, a handful of nuts
- Dinner: fried pork, vegetables
- Friday
- Breakfast: eggs and vegetables fried in olive oil, one piece of fruit
- Lunch: chicken salad with olive oil, a handful of nuts
- Dinner: steak, vegetables, sweet potatoes
- Saturday
- Breakfast: bacon, eggs, one piece of fruit
- Lunch: leftover steak and vegetables from the night before
- Dinner: baked tilapia, vegetables, avocado
- Sunday
- Breakfast: leftover salmon and vegetables from the night before
- Lunch: sandwich in a lettuce leaf, with meat and fresh vegetables
- Dinner: grilled chicken wings, vegetables, salsa
Simple Paleo Snacks
If you get hungry between meals, there are plenty of paleo snacks that are simple and easily portable:
Read also: Is Almond Milk Low FODMAP?
- Toasted almonds or mixed nuts
- Hard-boiled eggs
- Fresh fruits and vegetables, including baby carrots, celery sticks, and sliced apples
- Dairy-free chia pudding
Simple Paleo Shopping List
There is an incredible variety of foods you can eat on the paleo diet. This simple shopping list should give you an idea of how to get started:
- Meat: beef, lamb, pork, etc.
- Poultry: chicken, turkey, etc.
- Fish: salmon, trout, mackerel, etc.
- Eggs
- Fresh vegetables: greens, lettuce, tomatoes, peppers, carrots, onions, etc.
- Frozen vegetables: broccoli, spinach, various vegetable mixes, etc.
- Fruits: apples, bananas, pears, oranges, avocado
- Berries: strawberries, blueberries, etc.
- Nuts: almonds, walnuts, macadamia nuts, hazelnuts
- Almond butter
- Olive oil
- Olives
- Sweet potatoes
- Condiments: sea salt, pepper, turmeric, garlic, parsley, etc.
Eating Out on the Paleo Diet
Eating out while following the paleo diet doesn’t have to be hard. Here are some simple guidelines:
- Order a meat- or fish-based main dish.
- Get extra vegetables instead of bread or rice.
- Ask for your food to be cooked in olive oil or avocado oil.
Potential Drawbacks of the Paleo Diet
While there are many benefits to the paleo diet, there are also some drawbacks. For example, the paleo diet eliminates several food groups that are highly nutritious, including legumes, dairy, and gluten-containing grains. Legumes are rich in fiber, protein, and various micronutrients, including iron, zinc, and copper, while dairy products have essential nutrients like calcium, which is important for bone health. Eliminating these food groups can put individuals following a paleo diet at risk of developing nutrient deficiencies. In addition, legumes are one of the primary protein sources in the vegan and vegetarian diet, which may make the paleo diet unrealistic for vegans and vegetarians. The paleo diet includes foods high in fiber, like vegetables, fruits, and nuts. Since foods high in fiber can have a laxative effect, a person transitioning from a low fiber diet to a paleo diet could experience gastric distress, such as bloating, as a result. It’s important to recognize that there’s no one “right” way to eat for everyone, so while the paleo diet may work for people you know, it may not be best for you. You may want to talk with a doctor or nutritionist before starting a paleo diet.
Sustainability and Consumer Trends
Consumers are becoming increasingly aware of the connection between food and health, and this behavioral shift is shaping the market. Healthy foods, including plant-based options, are not just a passing trend but a growing demand from the public. Sustainability is a key factor. Generations Y and Z, in particular, are looking for products that reflect their environmental concerns. They are paying attention to how food is grown, processed, and packaged.