Peanut butter is no doubt a fan favorite. Kids (and adults) reach for peanut butter and jelly sandwiches, some eat the treat straight from the jar, and it appears in a number of tasty recipes, such as chocolate buckeyes and peanut butter cookies. The problem is that it isn’t the healthiest choice, thanks to its high sugar content.
Whether you’re dealing with a peanut allergy that prevents you from enjoying peanut butter or you are on a diet and want a healthier alternative that has a lot less sugar, here are some delicious options you’re sure to love.
Peanut Butter Alternatives for Healthy Eating
Finding good peanut butter alternatives can be tricky because there are so many different options on the market. A trip down the peanut butter aisle (still called that, despite the fact that it contains more than peanut butter and jellies these days) brings up dozens of types of nut butters, ranging from those made from almonds and cashews to the ones that eschew nuts altogether, such as sunflower butter. With so many to choose from, you could spend hours checking the labels and still not decide.
But we’re here to help! In order to simplify things for you, here’s a handy list of peanut butter alternatives to check out.
Cashew Butter
As long as you don’t have a food allergy, feel free to reach for a jar ofcashew butter. It’s full of vitamins and minerals, all of which your body needs to survive. Cashew butter also has plenty of Omega-3s, which are good for heart health. On top of this, it’s naturally low in sugar, making it better for you than peanut butter.
With that said, if you’re trying to lower your carbs, then cashew butter may not be the best option, as it does tend to have a number of carbohydrates in each serving. Cashew butter also has less protein. However, it’s naturally sweet, so you won’t miss that lack of added sugar, and it contains plenty of fiber.
Almond Butter
Another option, and once again, something to consider as long as you aren’t allergic to nuts, is almond butter. This spread is full of nutrients, such as magnesium, calcium, iron, and potassium, as well as plenty of fiber.
In fact, if you’re keeping score, almond butter contains twice as much fiber as peanut butter and triple the amount of Vitamin E. Add in a whopping seven times as much calcium as peanut butter, plus a naturally sweet profile, and it’s easy to see why almond butter is often referred to as the gateway to other nut butters.
Chocolate Hazelnut Butter
The first thing that comes to mind when you hear the words “chocolate hazelnut butter” is probably Nutella, which is about as bad for you (health-wise) as peanut butter, thanks to its sugar content. Thankfully, there are numerous other types of chocolate hazelnut butter, some of which contain far less sugar than Nutella.
Look for a type made of organic ingredients, such as hazelnuts, cacao, coconut butter, and other options, all of which make this alternative full of nutrients, without all of the added sugar and preservatives. Even better, chocolate hazelnut butter works in as many recipes as standard peanut butter, making it a great alternative.
Sunflower Butter
If texture is an issue when trying to find a good peanut butter alternative, then consider putting a jar of sunflower butter into your cart. This option, which is made from sunflower seeds, ends up being very close to peanut butter as far as spread-ability and texture are concerned. On top of that, since it doesn’t contain legumes (like peanuts) or tree nuts (like cashews or almonds), it’s good for those with allergies to both.
Another added bonus? Sunflower butter is low in sugar, and it contains plenty of fiber and protein, more so than peanut butter and those other nut butters, making it good for you as well.
Pea Butter
Don’t let the name’s similarity to “peanut” butter fool you. Thistype of butter is made from peas (the vegetable) that have been mashed and turned into a tasty spread. There are several different types of pea butter to choose from, including one made from brown peas and sold as a spread, and another consisting of freshly harvested peas that are mashed and immediately spread on top of bread. Full of vitamins and minerals, as well as the added benefit of being gluten-free, pea butter might not taste like peanut butter, but it is super good for you!
Soybean Butter
Soybeans are everywhere these days. People use soy to create meat alternatives, as well as non-edible products like candles and lip balms. So, it should be no surprise that soybeans are turned into a peanut butter alternative as well. Soy butter is full of protein, contains plenty of Omega-6 fatty acids, and even has all (yes, you read that right) of the amino acids in it. Not only is it a tasty treat, but soybean butter is good for you as well. It’s a great peanut butter alternative that many people haven’t caught onto yet.
Pumpkin Seed Butter
Speaking of Omega 6 fatty acids,pumpkin seeds are full of this essential nutrient. They also have plenty of fiber, beta-carotene (the same nutrient as carrots), and even potassium. Pumpkin seed butter, made from toasted and ground pumpkin seeds, can help boost your immune system, as well as your overall health. It has a different flavor profile, but that’s okay because once you try a dab of it on your morning toast or place it in yoursmoothie, you’ll be convinced that this alternative, with its lack of added sugars, is far better than any peanut butter you’ve ever had.
Coconut Butter
Although coconut butter is high in saturated fats (so you’ll want to limit your portions) and low in protein, it does contain plenty of healthy nutrients. For example, it can boost your metabolism because it takes more calories to digest it than it contains, and it strengthens your immune system as well. Add in the fact that it’s low in sugar and calories and that it tastes good and is easy to spread, and it’s easy to see why coconut butter is a good option when you don’t want all of the calories and sugar of peanut butter.
It’s also easy to cook with coconut butter in ways that peanut butter doesn’t allow you to, so feel free to add some to your pancake orwaffle batter.
Sesame Seed Butter
If you’ve been on the hunt for a peanut butter alternative that has heart-healthy nutrients, then you want a jar of sesame seed butter. It contains a number of good-for-you compounds, such as fiber, iron, Vitamin B1, magnesium, and calcium, as well as omega-6 fatty acids. Depending on the type of sesame seeds used, this butter can have a roasted profile that’s similar to tahini or a straightforward one that tastes like unadulterated sunflower seeds.
No matter which type you choose, you’re eating something similar to nut butter on yourbreakfast muffins, only without the added sugar, fats, and calories.
Make Your Own Nut Butter
Sure, you could always buy a jar of any of these peanut butter alternatives at the store. (In fact, if you can’t find them at your standard grocery store, consider going to a health food or all-natural market, where you’ll come across numerous organic options.) Or, you could make your own nut or nut-alternative butters. How? It’s actually fairly easy, as long as you have the right tools and ingredients.
You’ll need a recipe to follow (some contain more ingredients than others) and a food processor to turn the seeds or nuts into a smooth butter. Making your own nut butter has many advantages, allowing you to use any type of nuts that you want, such as pistachios, walnuts, pecans, or macadamia nuts, as well as an experimental blend of any of them, and you control what goes into the butter. This means that if you’re worried about how much sugar that grocery store cashew butter contains (although it’s less than peanut butter), simply make your own with no or very little added sugar. Plus, it’s fun to boast that you made the mouth-watering treat yourself!
Wrapping Things Up
Bothered by the sheer amount of sugar and calories in peanut butter? Thankfully, it’s easy to reach for one of these many healthy alternatives. Most have a similar texture and taste to peanut butter, only with more protein, calcium, fiber, and other essential nutrients. With so many options to choose from on the market (as well as the ability to make your own nut or non-nut butter), it’s very easy to find one that works for you, no matter how you intend on consuming it.
Sources:
Peanut Butter Alternatives | Food Allergy Canada
About Author: Mario Mendias
