Most of us grew up with the traditional PB&J sandwich, and for a long time, the only nut butter we knew of was peanut butter! Now you can go through the peanut butter aisle at your local grocery store and identify many types of nut butter! Oh, how times have changed! With the increase in peanut allergies, alternative nut butter has become necessary for the allergy population.
Peanut allergies are highest amongst children and affect about 25% of people who have allergies. Peanut allergies can be deadly, which is why it’s essential to have different nut options from which to choose from to accommodate restrictions. Luckily, any nut can be made into nut butter, and you can even make it at home! This is excellent news for people suffering from peanut allergies or looking to change things up a bit! Nuts are very nutritious, versatile, and tasty, which makes them an essential food to include in your diet.
Cashews are a great alternative to peanuts as they are smooth, creamy, and filled with vitamins and minerals. They grow on trees in tropical climates overseas in Costa Rica. Cashews are a particular type of nut because each nut grows in its shell that has to be hand opened to get the cashew out. Cashews have made it to the spotlight more recently because of its cheese alternative properties!
Health Benefits:
- Decrease LDL (bad cholesterol) and increase HDL (good cholesterol)
- Reduce blood pressure
- Contains a higher amount of “good” fat (12.4 g per 1oz)
Macadamia nuts have very similar characteristics as cashews but still have their distinct taste. They are also grown on trees in tropical countries such as Brazil and Costa Rica. Macadamia nuts are a great snack because they are around 200 calories per ounce and contain a lot of beneficial vitamins and minerals.
Health Benefits:
- High in monounsaturated fats (healthy fats)
- High in antioxidants which reduce free radicals (free radicals put you at risk for cancer and other health conditions)
- Reduce diabetes effects because of the high fiber and low in sugar content which helps to maintain blood sugar spikes
Cashew and macadamia nuts are capable of being made into nut milk, but almonds are famously known for their take over as a milk alternative! There have been several milk farms that have stopped milk productions to join the almond milk business. How amazing is that?! Just as the other two nuts, almonds are capable of being used as a cheese alternative and contain many great benefits. One ounce of almonds contains 14 grams of fat, 3.5 grams of fiber, and are 161 calories. The brown skin of almonds contains essential nutrients; therefore, almonds are not as beneficial if the skin is stripped.
Health Benefits:
- Reduce hunger (high nutrient density)
- High in antioxidants which reduce free radicals (free radicals put you at risk for cancer and other health conditions)
- High in Vitamin E which are high in antioxidants and protect cells from oxidative stress and damage
Almonds, Cashews and Macadamia nuts are very versatile and beneficial! Not only can they be eaten as an everyday snack, but they can be used in creative ways to support a plant-based diet! You can purchase many varieties of almond, cashew or macadamia nut butter online or in your local grocery store. Also creating a homemade nut butter is another great way to save money and impress your family! The benefit of making your own nut butter is being able to know what ingredients are in your product. Let’s not forget about all of the great health benefits you can gain from eating 1 ounce of nuts! If you have not added nuts to your diet, now is the time!
What is your favorite peanut butter alternative? Please tag me on Instagram @cookingmypoundsoff. I would LOVE to hear from you!!!
