Unlike Nutella, a brand of hazelnut spread that’s high in sugar and unhealthy fats, less processed hazelnut butters make a suitable and healthy peanut butter substitute. You may enjoy walnut butter on toast, smoothies, and fruit, or in the same ways you’d consume peanut butter. Research suggests that due to their high omega-3 fatty acid profile - a group of heart-healthy fats - consuming 21–75 grams of walnuts per day may lower blood cholesterol levels and improve blood vessel function, which may reduce the risk of heart disease ( 7, 13, 14). In fact, walnuts have the highest omega-3-to-omega-6 ratio among all tree nuts ( 7, 12). It provides several beneficial nutrients, including dietary fiber and healthy fats, such as polyunsaturated fatty acids - namely omega-3 and omega-6 fatty acids. Like peanut butter, walnut butter has a nutty flavor and spreadable texture. You may also swap peanut butter for cashew butter at a 1-to-1 ratio and use it as a sandwich spread or fruit dip, or enjoy it as a yogurt or oatmeal topping. While research on the health benefits of cashews is limited, one study found that consuming 28–64 grams of cashews per day lowered total and LDL (bad) cholesterol levels compared with the control group ( 7, 11). However, when it comes to its macronutrient content, it’s slightly lower in protein than peanut butter, providing 5.6 grams in the same 2-tablespoon (32-gram) serving ( 10). It provides 20% of the Daily Value (DV) in a 2-tablespoon (32-gram) serving, and it may help adults reach the recommended DV ( 8, 9). What’s more, it’s a great source of magnesium, a mineral required for blood pressure and blood sugar management. Cashew butterĬashew butter and peanut butter have similar textures, making cashew butter a good option for spreading or baking. Like most butters, it has a low glycemic index, which means that it won’t spike your blood sugar levels ( 6, 7). It’s also rich in fiber, which keeps you feeling fuller longer. ![]() In addition, almond butter has a higher content of healthy fats than peanut butter - namely mono- and polyunsaturated fatty acids ( 6, 7). ![]() However, using almond butter may alter the final product when used in baked goods ( 5). That makes it a suitable 1:1 substitute for most recipes. Its nutritional value is similar to that of peanut butter, and it has pretty much the same uses and texture. It may come with or without the skins, since some brands remove them to achieve a smoother texture. Almond butterĪlmond butter is made from roasted almonds. However, if your substitution is due to an allergy, these butters may not be safe alternatives. ![]() 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 try. That means your body may react to allergenic molecules in tree nuts that are similar to those in peanuts ( 3, 4). People with peanut allergies aren’t necessarily allergic to tree nuts, but many develop severe reactions due to the cross-reactivity between them.
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