Peanut butter is a delicious spread, and it contains healthy fats, fiber, and other nutrients, as well. However, people who are allergic to peanuts were not able to enjoy the benefits that peanut butter has to offer. Some of the allergic reactions of people to peanut involve itching, hives, vomiting, and in some cases, anaphylaxis and even death.
If you are one of those who are allergic to peanuts, you don’t have to fret because there are lots of substitutes available that you can try. In fact, there are many healthier alternatives out there for peanut butter. Most of them promise heart-protective qualities, too. If you are craving for peanut butter, but you can’t have some due to your allergies, then here are the best alternatives to peanut butter you can consider.
Almond Butter
Almond butter is rich in omega-6 fatty acids. It is also a greater source of omega-3 fatty acids compared to peanut butter. It is also nutritionally dense, and it contains vitamin E, potassium, calcium, phosphorus, iron, and magnesium. Aside from those, almond butter can also help in lowering blood pressure and as well as the levels of bad cholesterol in the body. Therefore, if you can’t have a peanut butter banana smoothie, you can instead try making some almond butter smoothie.
Coconut Butter
Coconut butter is made of shredded coconut, and it tastes delicious when paired with jam. It has a sweet and nutty taste. This peanut butter alternative is rich in fatty acids, and it also supports the immune system. Aside from that, it can also help in preventing bacterial infections, and as well as boost metabolism. However, coconut butter does not contain much protein, and it has high saturated fat content. Therefore, you need to spread a limited amount of it on fortified bread or another source of protein.
Pistachio Butter
Pistachio butter is also a great source of omega-6 fatty acids. It is full of fiber and potassium, and it contains more protein compared to other nut varieties. Based on research, pistachio can help boost antioxidant levels in the body, and it can also lower cholesterol. You can either buy or make some at home. To make pistachio butter, you just need to boil almonds and pistachios together. Then add some sugar and blend the mixture. You can also try pistachio butter with dried cherries, to make an Italian twist on the classic PB&J.
Macadamia Nut Butter
Macadamia nut butter contains more omega-6s than omega-3s, but it does not have as much fatty acids as peanut butter. But this nut butter has a higher concentration of monosaturated fat, which is good for heart health. Also, based on studies, macadamia nuts can help in preventing coronary heart disease.
Sunflower Seed Butter
Sunflower seed butter is the closest alternative to peanut butter. It almost has the texture and flavor of peanut butter. You can also find it easily in grocery stores. It has a nutty flavor, and you can spread it easily on bread. And in terms of nutrition, sunflower seed butter is considered to be better, as well.
Sesame Seed Butter
Sesame seed butter or Tahini butter is filled will omega-6 fatty acids. It is also a great source of nutrients, including iron, magnesium, calcium, fiber, and vitamin B1. Aside from that, research also suggests that it can help in lowering cholesterol levels, and as well as prevent cancer and heart disease. You can use this to replace apples and peanut butter with fresh fruit and sesame seed butter. You can also check out some of the best Tahini butter spreads here.
Hazelnut Butter
Hazelnut is known to be a good source of omega-3 fatty acids. Aside from that, it is also loaded with copper, fiber, Vitamin E, proteins, and manganese. The only difference of hazelnut butter to peanut butter is that it has half the amount of protein. But it is also a delicious alternative to peanut butter spreads.
Pecan Butter
Pecan butter is higher in omega-3 and as well as omega-6 fatty acids compared to peanut butter. It is a delicious spread that is rich in fiber, magnesium, and potassium. Aside from that, it can also help in lowering cholesterol levels in the body. Compared to peanut butter, it has a higher fat percentage. If you are looking for a replacement for peanut butter on toast, try making some pecan butter on banana bread.
Soy Butter
Soy has a lot of benefits, and it is loved by vegans, as well. Compared to peanut butter, soy butter is a better source of omega-6 fatty acids. It also offers a healthy dosage of protein. Soy butter contains isoflavones, which can help in preventing cancer and heart disease. Soy butter is probably the best substitute for peanut butter. And it tastes similar to peanut butter in terms of flavor and texture.
Walnut Butter
Walnut butter is rich in antioxidants, as well as vitamins and minerals. It can help in reducing inflammationand as well as in improving blood vessels. Walnuts are rich in saturated fat and low in protein. Therefore, if you want to try some, you need to limit the serving size. You can also make walnut butter at home by toasting some nuts and blending them in a food processor with honey and cinnamon.
Cashew Butter
Cashew butter is also a popular alternative for peanut butter. It is less in fat and is rich in folate, phosphorous, magnesium, and iron. This type of butter is good for the heart. You can also use this as a substitute for peanut butter when cooking curry. Aside from that, it can also be used in baking, making sauces, and as well as a dip for celery.
Pumpkin Butter
Pumpkin butter contains a ton of protein, potassium, fiber, and beta-carotene, which can help in boosting the immune system. It is also rich in omega fatty acids. To make the perfect peanut butter substitute, you can simply grind some pumpkin seeds in a food processor and add some salt, olive oil, and honey. You can also mix pumpkin butter with oats for a delicious breakfast.
These are some of the best alternatives for peanut butter that you can try. All of these can substitute for peanuts in sandwiches, baked goods, breakfasts, and smoothies. They are healthier, and more importantly, they won’t trigger your allergies. So, which of these peanut butter alternatives would you like to try soon?