8 years ago

Top alternatives to peanut butter

With peanut allergies on the rise, more and more people are looking into other nut butters to replace the P in their PB&Js.

Nut butters naturally contain healthy monounsaturated and polyunsaturated fats, which reduce the risk of heart disease and diabetes, as well as reduce cholesterol.

Here are some great options:

Walnut butter: Contains more Omega-3 fatty acids than any other nut butter and has plenty of antioxidants. May be hard to find in stores, but can easily be made at home.

Almond butter: One ounce contains about 50% of the daily value of vitamin E, plus antioxidants. Of all the nut butters, almond butter is highest in fiber and lowest in saturated fat.

Pistachio butter: Has been found to help reduce blood glucose spikes, which makes this a great choice for diabetics. Compared to other nuts, pistachios are also high in lutein, copper and vitamin B6. Try this great recipe for Maple Sea Salt Pistachio Butter!

Soy nut butter: Tastes similar to peanut butter and has more protein than other nut butters. Has lower fiber than other nut butters.

Cashew butter: Smooth and creamy like peanut butter, but with a lighter flavor. A good source of copper and magnesium. Slightly more saturated fat than other nut butters.

Sunflower seed butter (“sunbutter”): This popular alternative to peanut butter is made from seeds, not nuts. Lower in protein than other nut butters, it’s a great source of vitamin E and magnesium.

Look for a variety of nut butters in our grocery aisles!

Today’s Dietitian