Of all the nut butters, peanut butter is probably the most familiar to you. It won you over when it first appeared in your lunchbox in all its slimy glory. From the school cafeteria to the corner office, the peanut butter and jelly sandwich is a lunchtime staple that never loses its appeal.
However, there are a plethora of nut butters to choose from. Nut butters made from cashews, almonds, macadamia nuts, and others are available at grocery stores and farmers markets in your area.
Read on to learn more about other nut butters to try if you have peanut allergies, or just want a variety at dinnertime.
No peanuts? No problem
Nut allergies – especially peanuts – are becoming more common. According to the American College of Allergy, Asthma & Immunology (ACAAI), the number of reported cases of peanut allergies more than tripled between 1997 and 2008.
Peanut allergies can be dangerous. The ACAAI reports that it is one of the most common food allergens associated with sudden and severe reactions, such as life-threatening anaphylaxis.
Luckily, there are plenty of alternatives to nut and seed butter that will keep your sandwich flavorful and your allergies at bay.
Check with your doctor
If peanuts are the only nut that triggers an allergic reaction in you, you can try other nut butters, but check with your doctor first. If you are allergic to peanuts, you may also be allergic to tree nuts such as almonds, cashews or hazelnuts.
Butter me
If you’re not allergic to nuts, you can choose from a variety of heart-healthy nut butters. A wide range of nut butters offer many health benefits. Check your local grocery store or health food store for nut butters made from:
- almonds
- cashew nut
- macadamia
- nuts
- Hazelnut
Benefits
Nut butters contain a number of important nutrients, including:
- protein
- healthy fats
- fiber
- vitamins and minerals
- phytochemistry
The specific nutrients in nut butter vary by nut type, but all nuts are good sources of healthy fats. The Mayo Clinic reports that nuts help improve cholesterol levels. A serving of nut butter is an excellent source of valuable nutrients.
Check the to qualify
Not all nut butters contain healthy ingredients. Many brands contain only ground nuts, but some contain added salt and sugar. Some use partially hydrogenated oil — a source of unhealthy trans fats, according to the U.S. Food and Drug Administration. Be sure to check the label before choosing a nut butter.
watch the calories
Although nuts are fantastic sources of vitamins and mineral nutrients, they are also high in calories. If you eat a lot of nuts or nut butter, cut calories in other areas. The American Heart Association notes that a healthy daily serving is just a handful of nuts.
Don’t let fear of fat keep you from trying nut butter, though.
Go crazy with no nuts
If your allergies require you to steer clear of all nuts, soy seed and nut butters are great alternatives. Sunflower butter is high in heart-healthy polyunsaturated fats. Soy nut butter (which tastes like peanut butter) is higher in protein and lower in fat than the average nut butter. You can also try tahini, the sesame seed paste, which has the consistency of nut butter and is also very nutritious while being nut-free.
If you have severe nut allergies, ask your doctor to check for potential soy or seed intolerances before trying these options.
Safety first
If you have a family history of nut allergies, be careful. It is important to check with your doctor if you or your child has even a minor allergic reaction to nuts. A mild past reaction indicates the possibility of a severe future reaction.
If you have a particular nut allergy, ask your doctor to prescribe another nut butter. You may be able to use another nut butter in your favorite recipes. So make yourself a nut butter and jelly sandwich, pour a tall glass of milk and enjoy this children’s favorite snack!
