If you’re allergic to (or just tired of) peanut butter, there are lots of alternative nut butter to select from.
Every spoonful of peanut butter provides a healthy amount of protein, healthy fats, and fiber, as well as a smooth, creamy texture that adds comfort to any snack or meal.
However, there are a variety of alternative nut butters available that are just as tasty and nutritious.
Around 3 million people in the United States are allergic to peanuts, so they may not be able to get the full benefits of peanut butter.
Alternative nut butters, such as walnut and almond butter, provide many of the same benefits while still tasting delicious.
Here are 10 more nut butter options to try, along with all of the reasons why they’re so good.
Incorporating a serving of nuts or nut butter into your regular diet may aid in brain health and longevity.
Different Types of Nut Butters
There are many alternatives to peanut butter. Some of these are as follows.
(1) Brazil Nut Butter
Brazil nuts have a rich, buttery flavor and produce a smooth and creamy nut butter that is slightly earthy and not as sweet as almond butter.
That being said, it’s a delicious butter to spread over sandwiches, drizzle over pancakes, or consume with oats.
Brazil nut butter is also an excellent whole food source of vitamins, minerals, healthy fats, and fiber.
It includes vitamin E and other antioxidants, which may aid in the reduction of inflammation by preventing cell damage.
According to the National Institutes of Health Office of Dietary Supplements, the Brazil nut is extremely high in selenium, a mineral that has a role in reproductive health, thyroid gland function, and DNA creation (ODS).
One ounce of nuts contains almost ten times the daily recommended amount of selenium.
(2 ) Walnut Butter
Walnuts are high in healthful fats, particularly plant-based omega-3 fatty acids, which are beneficial to heart and brain health.
There’s even some evidence that walnuts are linked to improved brain health.
Walnut butter has an earthy, buttery flavor, but it can also have a harsh bitter note, therefore it’s frequently combined with sweeter nuts.
One thing to keep in mind is that walnuts and their butter are readily rancid, especially when exposed to heat and air. To keep walnut butter fresh for longer, keep it in the fridge.
(3) Cashew Butter
Cashew butter has a creamier texture than peanut butter and a sweeter flavor. It’s high in healthy fats, as well as numerous vitamins and minerals that you need.
“Cashews are high in unsaturated fats, which are a type of lipid that is good for your heart,” says Amanda Sauceda, RD. “This nut also contains iron, which is not seen in many other nuts.”
Monounsaturated fatty acids make up the majority of the fats in cashew butter (MUFAs).
According to the American Heart Association, MUFAs, which are also found in olive oil and avocados, have been demonstrated to lower blood pressure and cholesterol levels (AHA).
(4) Sesame Seed Butter
Although sesame seed butter isn’t strictly a nut butter, it has a comparable nutritious profile to nut butter because it’s heavy in healthy fat and protein.
Many Mediterranean-inspired dishes call for it, but it’s also delicious on its own or as a dip with raw vegetables.
It has liquid liquidity when compared to other nut and seed butters, with a nutty, earthy flavor.
Sesame seed butter is high in polyunsaturated and monounsaturated fats, so it improves heart health and lowers inflammation.
Vitamins B1, B3, and B6, as well as calcium, magnesium, manganese, selenium, and zinc, are all found in tahini.
These nutrients play an important role in keeping us healthy.
(5) Mixed Nut Butter
Mixed nut butter is an excellent option because it provides a variety of nutrients.
After all, it combines all of your favorite nut flavors, plus fiber and trace minerals.
Mixed nut butter is high in protein, fiber, B vitamins, zinc, phosphorus, and vitamin E, as well as fiber, protein, and heart-healthy monounsaturated fats.
(6) pumpkin seeds Butter
Pumpkin seeds, like sunflower seeds, are usually eaten whole, and we don’t consider them like butter. Try pumpkin seed butter if you’re looking for something different.
Pumpkin seed butter has a similar nutritional profile to other nut and seed butters, but pumpkin seeds are especially strong in zinc, which the ODS recommends for healthy immune function.
Because pumpkin seed butter is more bitter than other forms of nut butter, it can be used in recipes with other strong flavors to help create some balance.
(7) Sunflower seeds Butter
Sunflower seeds can also be ground into delicious and nutritious spreadable butter.
It can be enjoyed with fruit, oats, and smoothies.
Sunflower seed butter has more magnesium, phosphorus, zinc, copper, and selenium than almond or peanut butter.
(8) Almond Butter
Almond butter is a popular nut butter substitute for peanut butter. It has a stronger and nuttier flavor, making it ideal for smoothies, hot cereal, and overnight oatmeal.
Almond butter is high in monounsaturated and polyunsaturated fatty acids, in addition to its easy-to-spread texture and flavor.
Almond butter is also high in iron, which helps transport oxygen throughout our bodies and protects us from illnesses like iron deficiency anemia.
Almonds and almond butter are also high in calcium (which helps with bone formation), fiber (which helps with digestion), and the antioxidant vitamin E.
(9) Pistachio Butter
Pistachio butter tastes very similar to pistachios.
Pistachio nut butter is ideal for blending into ice cream or cake frosting, as well as stirring into other baked items.
Pistachio butter might not have as much vitamin or trace mineral content as the other nut butters on our list, but it still has nutritious value.
One two-tablespoon serving delivers around 6% of your daily iron and potassium, three grams of fiber, and six grammes of protein.
it’s still a terrific source of plant-based protein and heart-healthy fat.
(10) Superfoods Nut Butter
While nut butter is an excellent source of protein, fat, and fiber, superfood components can be added to boost the nutritional value even more.
Superfoods (also known as “functional foods”) are foods that are high in nutrients that your body needs.
Chia seeds and flax seeds, which contain additional fiber and omega-3 fats, are two superfood components to search for.
Consider These Factors Before Purchasing Nut Butter
Without a question, nut butter can help you get extra protein, healthy fats, and fiber into your diet. However, there are a few things to think about before purchasing one.
(1) Salt and sugar
When shopping for nut butter, our experts recommend paying particular attention to the nutrition label. To enhance the flavor of the product, several nut butter variants, for example, incorporate additional sugar and salt.
Various health benefits of the nuts in your butter can be negated by added sugars and excess salt (sodium).
According to the USDA Dietary Guidelines for Americans, eating too much sugar is connected to an increased risk of various health disorders, and eating too much salt is linked to cardiac problems.
Choose a nut butter that has low sodium and sugar content.
(2) Additional Filler Ingredients
Trans fat can be hidden in nut butters, disguised as partially hydrogenated oils. Trans fats are used to extend the shelf life of processed foods, but they’re connected to heart disease and should be avoided, according to the American Heart Association.
On the ingredient list, look for nut butter that only has nuts and salt. Reduced-fat nut butters should be avoided because they are more likely to include additives.
(3) No-Stir or Stir
According to Mariam Eid RD, LD, it’s also vital to read your nut butter label to see if stirring is required.
For people who want a ready-to-use product, nut butter that requires stirring may not be the best option.
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.