Peanut Butter Substitutes | Health Eagle

Peanut Butter Substitutes

by Louise March 29th, 2024 | Diet
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I love peanut butter. I probably consume one or two servings of peanut butter on a daily basis (usually on my sandwich at lunchtime, but sometimes with some chopped up apples, in my oatmeal, or with a banana). Unfortunately, about 3 million Americans have a peanut allergy. Often times, this only causes a change in diet for the individual, who must obviously avoid consuming foods with peanuts; however, sometimes the severity of the allergy is such that simply being around others who have products with peanuts in them can be dangerous.

There are some schools that have been deemed peanut-free in order to protect children with severe peanut allergies. Peanut butter is quite the staple in many American diets (like mine). These peanut butter substitutes can help you pack a lunch or snack for a peanut-free environment.

  • Almond butter – Almond butter is a bit lighter in color than peanut butter and it tends to have a crunchier consistency. Their nutritional contents are similar, yet almond butter does have a bit more calcium and fiber, and a bit less protein ounce for ounce. If you’re worried about peanut butter because of the salmonella risk, almond butter is actually a safer option, because it is a tree nut while peanuts are legumes (which have closer contact with soil that might be contaminated).
  • Sunflower seed butter – If you like sunflower seeds, sunflower seed butter (sunbutter for short) could make for a great peanut butter substitute. Because it comes from a seed, it is safe for those who are allergic to peanut or tree nuts.
  • Cashew nut butter – This is perhaps a bit more indulgent option than your typical spread. It usually has an intense cashew flavor and a somewhat higher fat content than both peanut and almond butter.
  • Soy nut butter – On the other side of the spectrum, soy nut butter has less fat (and more protein) than the other nut or seed butters. It’s nutritionally a fantastic option, but will never be quite as creamy as peanut butter and certainly requires that you like the taste of soybeans.

You might even end up liking one or more of these options more than peanut butter. Who knows? Peanut butter alternatives do tend to cost a bit more than your typical jar of peanut butter, but they might be worth the splurge.

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All health and medical information is provided for educational purposes and is not meant to replace the medical advice or treatment of your healthcare professional.