Almost everyone has had the chance to enjoy a peanut butter and jelly sandwich, but what about the people who are allergic to nuts? Nut allergies or sensitivities are on the rise, and they are one of the most common food allergens in the United States. It is important to know and utilize nut free alternatives for nut butter when it comes to preventing allergic reactions or cross contamination. Here is a list of healthy peanut butter alternatives in alphabetical order:
Almond Butter
- Almond butter is a great alternative for peanut butter, especially because it has very similar qualities to those of peanut butter.
- Almond butter contains a lot of Vitamin E, and according to the National Institute of Health, almond butter contains about 4 milligrams of vitamin E per serving. Almond butter is generally made up of ground almonds, so it has the same health benefits of whole almonds.Â
- Almond butter is packed with a lot of nutrients, and it is high in unsaturated fats. Foods high in unsaturated fats have been found to lower “bad” cholesterol. You can add almond butter to sauces or baked goods.Â
Cashew Butter
- Cashew butter is another alternative that has a similar consistency and texture to peanut butter. It is a great source of magnesium, and it provides about 20% of the daily value recommended for adults. Like almond butter, it is high in monounsaturated fats. These fats lower “bad” cholesterol. Use cashew butter as a dip for apples or pears.Â
Coconut Butter
- Coconut butter is a butter made from the meat of the coconut. Coconut butter is higher in fat than some of the butters on this list, so it is best to eat it in moderation. In a study done by Susan Hewlings, it was found that coconuts can improve brain function. It can also help with weight loss.You can add coconut butter to smoothies, oatmeal, yogurt, and even alongside your favorite fruit.
Granola Butter
- Granola butter is a nut and gluten free alternative to peanut butter. Since it is made of oats, granola butter has a lot of fiber and other nutrients. Granola has about 14 grams of protein per 100g serving, and it also contains 8 grams of fiber per 100g serving.Â
- Granola can help you feel full for a prolonged period of time. Granola butter can be put on oatmeal or pancakes.
Pecan Butter
- Pecan butter is a healthier and safer alternative to peanut butter. Pecans are a great source of fiber and healthy fats. According to the USDA’s FoodData Central, pecans have 3 grams of protein and 3 grams of fiber in a 31 gram serving. In a study completed by Diane McKay, it was found that adding a handful of pecans to your diet can help improve your blood cholesterol levels. Pecans also have a great source of magnesium and zinc. Pecan butter can go in oatmeal, smoothies, and baked goods.
Pistachio Butter
- Pistachio butter is a unique nut butter because it has a green color, and it has a distinct nutty flavor. Pistachio butter is a great source of healthy fats and proteins. It works well in both sweet and savory dishes, so you can add pistachio butter to oatmeal or a salad dressing. There is about 6 grams of protein per ¼ cup serving of pistachios, and about 3 grams of fiber per serving.
Soy Nut Butter
- Soy nut butter comes from ground soybeans, and it has a very similar consistency to peanut butter. Soybeans are a great source of protein, and according to the Food Data Central by the USDA, they have about 4 grams of protein per tablespoon. Soybeans also contain isoflavones, which are helpful plant compounds that mimic estrogen. In another study conducted by Kim Sup, it was found that soy isoflavones exhibit antioxidant and anti inflammatory properties. Soy nut butter can be used in oatmeal, toast, yogurt, and many other foods.
Sunflower Seed Butter
- Sunflower seed butter is a great alternative to peanut butter because it does not contain any nuts. Those with any nut allergies can safely eat this butter. It is made from ground sunflower seeds, and it resembles the taste and consistency of peanut butter. Sunflower seeds contain high levels of iron and vitamin E, and it has about 5 grams of protein per one ounce serving. It can be used as the base for creamy vegetable dips.
Tahini
- Tahini is a great alternative to nut butters, as it does not contain any nuts. Tahini is made from sesame seeds, and it is commonly used as a Middle Eastern condiment. It has a nutty flavor and a pasty, sticky texture. Since it is made from sesame seeds, tahini contains sesamin and sesamolin. These are two antioxidant compounds that can aid with healthy cholesterol and blood sugar management. You can have tahini on toast or in a sauce.
Walnut Butter
- Walnut butter is a peanut butter alternative with a nutty flavor. This nut butter is packed with many nutrients like dietary fiber and healthy fats. Among all tree nuts, walnuts have the highest omega 3 to omega 6 ratio. Omega 3 and Omega 6 both have inflammatory properties, and it can promote heart health and lower cholesterol. You can try walnut butter in smoothies or with fruits.Â
