Peanut butter contains a range of healthy fats, fiber and a plethora of nutrients. Unfortunately, there are those who are allergic to peanut butter and as such, are unable to any of the benefits that it has to offer.
Fortunately, there are substitutes that can help the allergic get around their dilemma. Not only that but these alternatives are healthier as they possess heart-protective qualities to those who are turned off by the taste of peanut butter.
Healthy Peanut Butter Substitutes
Here are some of the some of the common peanut butter substitutes that you can consider for the betterment of your health:
Sunflower Seed Butter
First up on our list of healthy peanut butter alternatives is sunflower seed butter.
The only substitute that comes close to peanut butter in terms of texture and flavor is sunflower seed butter. It can be found at nearly any grocery store. Or, you more cheaply make your own in a top-quality blender. It comprises a nutty flavor and can be spread easily.
At times, you might even miss peanut butter when you try sunflower seed butter. What’s more, is that it can also be easily made at home. It is considered to be better than peanut butter when it comes to nutrition. This is because of the fat type ratio.
Not only is almond butter an excellent source of omega-3 fatty acids, but it’s also more in quantity when compared to peanut butter.
Almonds are abundant in nutrition and contain vitamin E, potassium, iron, calcium, magnesium, and phosphorus. It reduces the levels of bad cholesterol in the body as well as blood pressure.
If you can’t have peanut butter banana smoothie for breakfast, then try almond butter smoothie instead.
Coconut butter is made from shredded coconut which tastes great with jam. It has a sweet and nutty flavor all at once.
Coconut is high in fatty acids and supports the immune system. It protects us against bacterial infections and boosts metabolism.
Plus, it just tastes delicious!
If you’re enamoured with nutty flavours, then the Middle Eastern Tahini is what you need. It usually comes unsweetened for those who don’t prefer consuming too much sugar or have been warned against its consumption.
Tahini can be combined with sweet jam and honey. It boasts a tremendous amount of nutrients like calcium, magnesium, fibre, iron and vitamin B1. It can even help prevent heart diseases and reduce cholesterol levels.
There’s a quick way of preparing tahini as a proper peanut butter replacement. Just toast some sesame seeds and then blend them in a food processor along with sugar, salt, and vanilla extract to finally indulge in some nice tahini.
Tahini offers up to 6 grams of protein and 4 grams of fibre. You can also use sugar-free tahini. This makes it a low-calorie substitute for peanut butter. It has also managed to become a popular dressing and spread.
Macadamia Nut Butter
Macadamia nut butter is packed with omega-6 fatty acids, but less so when compared to peanut butter. But it does have a higher concentration of monounsaturated fat that is good for the heart.
Studies have shown that macadamia nuts can protect us against coronary heart disease.
It can be quite expensive to buy at the store, so we recommend making your own. But, be sure to use a powerful blender.
Hazelnuts contain a good supply of omega-3 fatty acids. They’re also packed with manganese, proteins, vitamin E, copper, and fibre.
The only time hazelnut butter falls short of peanut is that it has half the amount of protein that the latter does.
More Healthy Peanut Butter Alternatives
When compared to peanut butter, pistachio butter is a better source of fatty acids. It’s packed with potassium, protein, and fiber. Some research studies indicate that pistachio can help boost antioxidant levels within the body. They may also decrease cholesterol levels.
Pistachio butter is also pretty easy to make at home. All you need is boil almonds and pistachios together. Then add a little bit of sugar and blend the mixture.
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Pecans are rich in omega-6 and omega-3 fatty acids when compared to peanut butter. Not only is this butter delicious, it’s also loaded with potassium, fiber, and magnesium, which is helpful in reducing cholesterol.
Pecans have a higher fat percentage than peanut butter. Pecan butter can also be made from home by toasting pecans before blending them with cinnamon and salt.
Next up on list of healthy peanut butter alternatives is walnut butter.
Walnut butter provides us with an abundance of antioxidants as well as vitamins and minerals. This helps reduce inflammation and improve blood vessels.
Walnuts are rich in saturated fat and low in protein. Hence, it would be more appropriate to limit the serving size. Walnut butter is easy to prepare at home by toasting the nuts. Then, blend them in a food processor with honey and cinnamon.
If you’re into soy, then you must be aware of the benefits that come with it also. If you’re a vegan for instance, then you must love soy milk. Soy butter is a better source of omega-6 fatty acids when compared to peanut butter. Furthermore, soy butter provides a healthy dose of proteins.
The isoflavones in soy butter help prevent cancer and heart disease, making this one of the best substitutes for peanut butter.
Wowbutter’s peanut butter substitute is made from toasted soya. And many peanut butter lovers agree that Wowbutter is similar to peanut butter in terms of taste and texture.
Pumpkin Seed Butter
If you’re just allergic to nuts in general, then you’re better off trying seed alternatives. Pumpkin seed butter might be the best of the bunch. It’s high in omega fatty acids and provides a ton of protein, more so than peanut butter.
Pumpkin seed butter is also high in potassium, beta-carotene, and fiber. To make this butter, use a food processor to grind pumpkin seed butter, Be sure to add honey, salt and a bit of olive oil to make an ideal peanut butter substitute.
Brazil Nut Butter
Last but not least on our list of the healthy peanut butter alternatives is brazil nut butter.
This is a common butter in Amazon as it’s produced at a large scale. In spite of being fatty, the nuts are believed to be a great source of selenium, riboflavin, vitamins A and E and potassium.
Brazil nut butter supports the digestive system. This is because of the important nutrients that are found in lots of Brazil nuts. It’s also high in fiber. Brazil nut butter can be used with crepes, ice cream, and toast. This is also a good peanut butter substitute if you’re allergic to peanut butter.
Are there Any Alternatives to Butter?
If you’re looking to improve your health, you may want to know if there are also alternatives to butter when baking or cooking. The good news is that there certainly is. You can check out out top picks, ranging from different oils to yogurt and applesauce:
Have your Say about these Healthy Peanut Butter Alternatives
What are your thoughts about these healthy alternatives to regular peanut butter? Leave a comment below and let us know what you think.
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