14 Best Healthy Peanut Butter Alternatives

Peanut butter is a tasty, versatile, and nutrient-dense food that goes well with sweet and salty dishes alike. A 2-tablespoon ( 32-gram ) serving provides 200 calories, 16 grams of adipose tissue, 7 grams each of protein and carbohydrates, and 1.5 grams of fiber ( 1 ). however, peanuts are the most common food allergens among adults, so you might need to substitute peanut butter for early ingredients from clock to time ( 2 ).

This article reviews 14 delectable substitutes for insignificant butter that will ​deliver all the season without the potential risks . plowshare on PinterestEvgeniya Pavlova / Getty Images

Tree nut butters

People with peanut allergies aren ’ t necessarily allergic to tree nuts, but many develop austere reactions due to the cross-reactivity between them. That means your soundbox may react to allergenic molecules in tree nuts that are like to those in peanuts ( 3, 4 ). If you ’ re substituting peanut butter because you ran out of it or want to try something new, then by all means, give these tree nut butters a attempt. however, if your substitution is due to an allergy, these butters may not be condom alternatives .

1. Almond butter

Almond butter is made from roast almonds. It may come with or without the skins, since some brands remove them to achieve a smooth texture. Its nutritional measure is exchangeable to that of peanut butter, and it has pretty much the same uses and texture. That makes it a suitable 1:1 substitute for most recipes. however, using almond butter may alter the concluding merchandise when used in bake goods ( 5 ). In addition, almond butter has a higher content of healthy fats than insignificant butter — namely mono- and polyunsaturated fatso acids ( 6, 7 ). It ’ south besides rich in fiber, which keeps you feeling entire longer. Like most butters, it has a depleted glycemic index, which means that it won ’ t spike your lineage carbohydrate levels ( 6, 7 ) .

2. Cashew butter

Cashew butter and peanut butter have like textures, making cashew butter a good choice for spreading or bake. What ’ s more, it ’ s a great source of magnesium, a mineral required for blood pressure and blood boodle management. It provides 20 % of the Daily Value ( DV ) in a 2-tablespoon ( 32-gram ) serve, and it may help adults reach the recommend DV ( 8, 9 ). however, when it comes to its macronutrient content, it ’ s slightly lower in protein than peanut butter, providing 5.6 grams in the like 2-tablespoon ( 32-gram ) service ( 10 ). While inquiry on the health benefits of cashew is limited, one discipline found that consuming 28–64 grams of cashews per day lowered full and LDL ( bad ) cholesterol levels compared with the control group ( 7, 11 ). You may besides swap peanut butter for cashew butter at a 1-to-1 proportion and use it as a sandwich circulate or yield dip, or enjoy it as a yogurt or oatmeal top-flight .

3. Walnut butter

Like peanut butter, walnut butter has a balmy spirit and spreadable texture. It provides several beneficial nutrients, including dietary roughage and goodly fats, such as polyunsaturated fatso acids — namely omega-3 fatty acid and omega-6 fatty acid fatso acids. In fact, walnuts have the highest omega-3-to-omega-6 ratio among all tree nuts ( 7, 12 ). research suggests that due to their high omega-3 fatty acid fatso acidic visibility — a group of heart-healthy fats — consuming 21–75 grams of walnuts per day may lower lineage cholesterol levels and improve blood vessel function, which may reduce the gamble of kernel disease ( 7, 13, 14 ). You may enjoy walnut butter on pledge, smoothies, and yield, or in the same ways you ’ vitamin d consume peanut butter .

4. Hazelnut butter

Unlike Nutella, a sword of hazelnut bedspread that ’ s high in sugar and unhealthy fats, less processed hazelnut butters make a desirable and goodly peanut butter stand-in. Hazelnut butter is made from footing and roasted hazelnuts and may come with or without add chocolate for flavor — but without the add sugars. however, like Nutella, it ’ s chiefly reserved for desserts and other gratifying recipes. Hazelnuts have a high monounsaturated fatso acid profile. In fact, they ’ re the second fat source of monounsaturated fatty acids among nuts — with a particularly high concentration of omega-9 fatty acids, which are beneficial for kernel health ( 15, 16, 17 ). inquiry shows that consuming 30–70 grams of hazelnuts per day may significantly reduce LDL ( regretful ) and total cholesterol levels ( 16 ). They ’ re besides a good source of magnesium, calcium, manganese, iron, copper, and zinc. Plus, they ’ ra considered antioxidant-rich, with a high content of vitamin E and phenolic resin compounds that may be anti-inflammatory ( 15, 16, 17, 18, 19 ) .

5. Pecan butter

Like the other corner nuts on this list, pecans are a adept reference of heart-healthy fats, fiber, and antioxidants. They ’ re associated with a reduce gamble of heart disease and type 2 diabetes because they may improve blood cholesterol levels and insulin sensitivity — or how your cells respond to insulin ( 20, 21 ). They ’ re besides a good generator of magnesium, manganese, and zinc, and with merely 4 grams of carbs per 2-tablespoon ( 32-gram ) serve, they offer a lower carb count than peanut butter ( 21, 22 ). You can use pecan butter in most situations when you ’ five hundred practice peanut butter. It may be added to baked goods, diffuse on toast, or enjoyed with fruit and yogurt .

Summary Tree en butters, such as almond, cashew, walnut, hazelnut, and pecan butters, are great substitutes for peanut butter. They all have alike nutritional profiles and provide heart-healthy fats, character, and antioxidants .

Nut-free butters

Nut-free butters are the safest choice for people with insignificant allergies .

6. Tahini

Tahini is a spread made from ridicule sesame seeds. It ’ s typically used as a condiment in the Middle East. Tahini is nutritionally alike to peanut butter. A 2-tablespoon ( 30-gram ) serving provides 16 grams of fat, 5 grams of protein, 6 grams of carbs, and 1.4 grams of character ( 23 ). Since tahini is made from sesame seeds, it ’ s deep in sesamin and sesamolin, two antioxidant compounds credited with healthy cholesterol and blood sugar management, blood blackmail decrease, anti-cancer properties, and the reduction of menopausal symptoms ( 24, 25, 26 ). Though tahini international relations and security network ’ deoxythymidine monophosphate normally consumed on its own, it ’ s a good peanut butter barter for sauces and dressings. however, it may be used as a sandwich spread, as it pairs well with jams and jellies .

7. Sunflower seed butter

Sunflower seed butter is a tree nut- and peanut-free bedspread made from roasted, ground sunflower seeds. Yet, many consumers claim that its taste closely resembles that of insignificant butter. nutritionally speaking, sunflower seed butter has higher iron, manganese, and vitamin E contents than insignificant butter, providing 7 %, 29 %, and 49 % of the DV, respectively ( 27 ). furthermore, sunflower seeds are naturally rich in omega-6 fatty acid fatty acids and chlorogenic acerb, which may support blood cholesterol and blood sugar management. As such, they ’ rhenium linked to a reduced hazard of heart disease and type 2 diabetes ( 28, 29, 30 ). Sunflower seeded player butter makes a good peanut butter substitute for savory dishes like dressings and sauces. however, people with mugwort pollen allergy may react to it ( 31 ) .

8. Coconut butter

Coconut butter is a spread made from shred coconut kernel.

Compared with peanut butter, it has less protein and more fat. It besides has a slightly stiff consistency due to its coconut petroleum contented. As a saturated fat, coconut oil hardens at board temperature ( 32 ). Despite being a reference of saturated adipose tissue, the saturated fat in coconut vegetable oil comprises 65 % medium-chain fatso acids, which are metabolically unlike than long-chain fatso acids ( 33 ). Medium-chain fatty acids have been associated with health benefits, including improved brain function, a more favorable lipid ( fat ) profile, and a higher energy consumption — leading to a negative energy balance wheel and potentially supporting system of weights personnel casualty ( 34, 35 ). however, research on coconut oil ’ second effects on blood cholesterol is inconsistent. Some studies recommend keeping its consumption to less than 10 % of your entire calorie consumption, as it may raise LDL ( badly ) cholesterol levels and thus increase your risk of heart disease ( 36, 37 ). Try adding coconut butter to your oatmeal, yogurt, or smoothie, or use it as a sandwich spread. note, though, that this peanut butter alternate may be best in temperance .

9. Soy nut butter

Soy nut butter is made from ridicule and ground soybeans. Its preference, nutritional profile, and thick and creamy consistency are exchangeable to those of peanut butter ( 38 ). Like most soy products, soy nut butter is a adept source of protein and isoflavones, which are beneficial plant compounds that act like estrogen in the body. consequently, it may help relieve menopausal symptoms caused by a refuse in estrogen levels ( 39, 40 ). Soy proteins and isoflavones in soy products are besides linked to beneficial effects on heart health by lowering triglycerides, LDL ( bad ), and sum cholesterol levels ( 41, 42, 43 ). yet, keep in mind that soy nut butter is insecure for people with soy allergies ( 44 ). Like peanut butter, you can add soy crackpot butter to baked goods, oatmeal, goner, yield, yogurt, smoothies, and sauces .

10. Granola butter

As intriguing as it may sound, granola butter is a nut- and gluten-free circulate made chiefly of base oats. other ingredients much include flax seeds, olive anoint, and coconut oil. Given that it ’ sulfur made out of oats, granola butter is high in fiber and therefore provides multiple health benefits, including prolong feelings of comprehensiveness, improved blood sugar management, and cholesterol-lowering effects ( 45, 46, 47 ). Granola butter works best as a peanut butter ersatz for fresh sauces and dressings, as a spread for boodle or pancakes, or as a top for oatmeal and yogurt .

Summary Some popular nut-free butters, such as tahini, sunflower source, coconut, soy crackpot, and granola butter, are suitable insignificant butter substitutes for people with peanut or tree testis allergies. They ’ re all rich in beneficial plant compounds that may have health benefits .

Low fat alternatives

Fat is an all-important macronutrient, and most people shouldn ’ deoxythymidine monophosphate wholly avoid foods that are high in fat, specially the health-supporting fats found in many addict butters, including peanut butter. however, if you ’ re looking for alternatives to reduce a recipe ’ mho fatten content, you have options .

11. Powdered peanut butter

Powdered insignificant butter is made by pressing and grinding roasted peanuts to remove their oils. The action leaves a fine powder that retains its season but significantly reduces its fatten contented, making it the arrant substitute for those who love peanut butter but are looking to cut back on fat. Since the oil is removed, this powdered interpretation has four times less fatty than an equivalent serve of regular insignificant butter. It besides boasts double the protein. however, it doesn ’ deoxythymidine monophosphate provide the same heart-healthy fats ( 48 ). Though powdered peanut butter is not spreadable, you can mix it with water to form a spread if needed. You may add it to shakes, oatmeal, yogurt, dressings, dips, and baked goods .

12. Hummus

While hummus international relations and security network ’ t precisely a utility component you ’ vitamin d woof for a recipe that calls for peanut butter, it is a healthy alternative that works big as a pickpocket or spread. Hummus is a nutrient-dense spread made from cook, chat up chickpeas, tahini, olive oil, lemon juice, and spices. A 2-tablespoon ( 30-gram ) serving provides precisely 2.6 grams of fat, 6 grams of carbs, 1.2 grams of fiber, and 1.5 grams of protein ( 49, 50 ). research shows that people who regularly consume chickpeas — which are a legume or pulse — or hummus tend to consume more dietary roughage, polyunsaturated fatty acids, vitamin bc, magnesium, potassium, cast-iron, and vitamins A, E, and C ( 49 ). Since chickpeas have a low glycemic exponent ( GI ), which means that they won ’ t spike your blood carbohydrate levels, it ’ south believed that hummus supports weight management and glucose and insulin regulation ( 49, 51, 52 ). Try hummus as a dip for veggies or a ranch for bread, crackers, and pita chips. alternatively, chickpea butter may be a good option .

Summary Powdered peanut butter and hummus are good peanut butter substitutes when you ’ re trying to reduce your fat consumption. Powdered peanut butter maintains flavor while significantly lowering fatty, and hummus is a nutrient-dense spread .

Other options for spreads

This section includes two options that work as peanut butter substitutes when you ’ re specifically looking for a outspread .

13. Guacamole

Guacamole is an avocado diffuse made from mashed avocado. other ingredients may include lemon, onion, parsley, and salt, and some recipes even call for tomatoes or hard-bitten eggs. Like nuts and tree nuts, avocados are rich in monounsaturated fatso acids, vitamins, minerals, fiber, and antioxidants. Research besides shows that diets rich in avocado may significantly lower triglycerides, adenine well as sum and LDL ( bad ) cholesterol ( 53, 54, 55 ). Guacamole offers a thickly consistency that ’ randomness bang-up for dips, toasts, and sauces .

14. Cream cheese

Cream cheese is a highly versatile dairy banquet with a smooth consistency and balmy flavor. Despite being a dairy product, it provides just 1 gram of lactose per 2-tablespoon ( 30-gram ) serving. Therefore, some people with lactose intolerance digest it well ( 56, 57 ). What ’ s more, the lapp service of cream cheese provides 10 % of the DV of vitamin A, which is critical for vision ( 56 ). Cream cheese works bang-up for bake goods, sandwiches, or fresh or savory dips to enjoy with fruits or veggies. There are besides nondairy cream cheese substitutes on the market .

Summary Guacamole and cream tall mallow are spreadable alternatives that work well as peanut butter substitutes when you need to prepare a dim to enjoy with fruits or veggies .

The bottom line

Peanut butter is a versatile ingredient included in numerous dessert and salty recipes. however, there may be times when you need to substitute it for a different component. Rest assured that there are plenty of nutrient-rich substitutes to choose from that will accommodate your needs while still being delicious .

informant : https://nutritionline.net
Category : Healthy