Some of peanut butter's nutrients include heart-healthy fatty acids, cholesterol-lowering dietary fiber, protein and potassium. However, peanut butter may have too many calories, you may be allergic to peanuts or you may just want an alternative option. Choose a nutrient-dense spread as an alternative to peanut butter as part of a balanced diet.
Nut Butter
Nut butters are similar in taste and nutrition to peanut butter, and they make especially good substitutes if you are allergic to peanuts but not to tree nuts. Cashew butter is slightly lower in calories and dietary fiber than peanut butter, but it is still a good source of heart-healthy unsaturated fats. Almond butter is lower in cholesterol-raising saturated fat than peanut butter. If you are allergic to peanuts, read the label of your nut butter to verify that it was processed in a facility that does not also process peanuts to avoid the risk of contamination with peanuts.
Margarine
You can eat margarine instead of peanut butter on bread or toast. Some margarines are reduced-fat and low in saturated fat and sodium, and they may contain healthy omega-3 fats from flaxseed oil. Choose a trans fat-free margarine, without partially hydrogenated oils, because trans fat increases your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Butter is not a healthy substitute for peanut butter because it is high in saturated fat and cholesterol.
Bean Dip
Use bean dips instead of peanut butter for a change of pace. Hummus, or garbanzo bean dip, contains ground chickpeas and oil. It only has 50 calories per 2-tbsp. serving, compared to 190 calories in peanut butter, and it also provides dietary fiber, unsaturated fats and protein. Instead of peanut butter, you can eat bean dips on sliced bread or pita, or use them for dipping raw vegetables, such as celery and carrots.
Modified Peanut Spread
If you are looking for a substitute for peanut butter because you are concerned about your blood pressure and sodium intake, choose a low-sodium peanut butter, which has 5 mg sodium instead of 147 mg in a 2-tbsp. serving of regular peanut butter. Other options to look for are peanut butter without added sugars, and peanut butter without trans fats from partially hydrogenated oils. You can eat low-fat peanut butter instead of regular, but keep in mind that the calories are similar, and you will be getting less heart-healthy monounsaturated fat.
References
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Legumes and Legume Products
- Linus Pauling Institute Micronutrient Information Center; Nuts; Jane Higdon; December 2005
- U.S. Department of Agriculture: Fats and Oils
- U.S. Department of Agriculture: Nuts and Seed Products
Member Comments