Peanut butter is the world’s most famous nut butter. This nut butter is highly nutritious and helps to prevent several health disorders. However several people are allergic to nuts.
Peanut butter constipation is the most common health disorder faced by people who are allergic to nuts. So is there any nut free peanut butter substitute for allergic people?
Yes, there are several peanut butter substitutes that are free from nuts. These are:
- Soy butter
- Chia seed butter
- Coconut butter
- Sunflower seed butter
- Pumpkin seed butter
- Watermelon seed butter
- Avocado butter
What Is The Best Nut-Free Butter?
All of the nut-free butter are healthy and packed with nutrients. That’s why all of these non-nut butter is good. However, chia seed butter is probably the best nut-free butter because of its nutrient value and health benefits.
Chia butter is prepared from chia seeds and it’s beneficial for weight loss. It’s because the high fiber component makes chia seeds an excellent nut-free alternative for weight loss.
Moreover, the high fiber and protein nutrient of chia seeds prevent constipation. That’s why chia butter is a great nut-free alternative to be used as a natural laxative to aid in smooth bowel movements.
After chia seed butter, avocado butter is the second-best nut-free butter. This butter contains a high amount of vitamins, minerals, and antioxidants. These nutrients can aid in numerous health benefits.
Moreover, avocado is beneficial for the skin. And because of this avocado butter is able to maintain healthy skin and it can prevent pre-mature wrinkles.
Nut-Free Peanut Butter Substitute for Kidney Disease
Kidney disease is a rapidly growing health disorder throughout the world. The major reasons for kidney disease are diabetes and high blood pressure. Also, a surplus intake of saturated fat, carbs, protein, phosphorus, and calcium can also lead to kidney diseases (1, 2, 3).
On the other hand, all the nut-free butter except avocado butter contains a high level of these nutrients, especially chia butter. That’s why, excess intake of the non-nut butter of chia seeds can cause kidney problems because they are a rich source of saturated fat, protein, carbs, and calcium.
Because of this, limited consumption of these types of nut-free butter is a wise idea to prevent kidney disease. A controlled intake of nut-free butter, like chia butter, coconut butter, pumpkin seed butter, sunflower butter, and soy butter can be an excellent peanut butter substitute for kidney disease patients.
However, avocado butter can be a perfect peanut butter substitute for kidney disease. Avocado butter contains very little amount of saturated fat, carbs, and protein compared to other nut-free butter.
That’s why avocado butter is not problematic for kidney diseases. Moreover, studies have shown that avocado can act as a potent antioxidant to decrease oxidative stress (4).
As oxidative stress is one of the common reasons for kidney disease, the avocado butter prepared from anti-oxidative avocadoes can prevent kidney diseases.
Nut-Free Peanut Butter Substitute for Weight Gain
Studies have shown that low-calorie food or low energy density boosts weight loss drive and aids in weight control (5). On the other hand, peanut butter is a rich source of calories.
Because of this peanut butter is widely used by people to gain bodyweight. However, numerous people are allergic to both peanuts and nuts and they are looking for a healthy nut-free alternative to peanut butter.
On the other hand, the majority of non-nut butter are high in calorie and can aid in weight gain. That’s why nut-free butter, like, soy butter, sunflower seed butter, chia butter, pumpkin butter, and coconut butter can act as the best peanut butter substitute for weight gain.
However, avocado butter can do the reverse. Its high fiber, low carb, and the low-calorie combination can accelerate weight loss. Because of this if you are looking for a peanut butter substitute for weight gain, you should omit avocado butter from your list.
Nut-Free Substitute For Peanut Butter in Baking
All nut-free substitutes for peanut butter can be used in baking. These butter are packed with essential vitamins, minerals, and antioxidants which help to maintain a healthy lifestyle.
Moreover, non-nut butter tastes good and it is able to improve the flavor of any dish. That’s why soy butter, chia butter, coconut butter, avocado butter, etc are widely used in several common recipes throughout the world.
Furthermore, no-bake delicious dishes can also be prepared by using any variation of nut-free butter. A few well-known dishes which contain nut-free butter and are free from peanut butter are given below
- Roasted chicken with soy butter
- Coconut butter bread mix
- Fruit mix topped with pumpkin seed butter
- Avocado butter served with low carb bread
Non-Nut Peanut Butter Substitute for Smoothie
The non-nut peanut butter substitutes are full of nutrients. This type of butter can be used to prepare delicious smoothies which are good for health. People can consume these smoothies with their favorite dishes.
Some famous smoothies which contain nut-free peanut butter substitutes are:
- Chia butter smoothie for weight gain
- Strawberry juice topped with coconut butter
- Apple, avocado, pumpkin butter smoothie for meal replacement
- Mango and banana mix with watermelon seed butter
- Avocado butter smoothie for weight loss
Is There Any Low Fat Non-Nut Peanut Butter Substitute?
Peanut butter allergic people or non-peanut butter lovers often try to reduce their fat intake. However, it is very difficult to find low-fat non-nut peanut butter substitutes. It’s because the majority of the alternatives like, soy butter, coconut butter, chia butter are high in fat.
However, avocado butter is not a great source of fat and it is the perfect low-fat non-nut peanut butter substitute. Moreover, avocado butter can be used in both baked and non-baked dishes.
This, healthy nut-free butter is packed with both macronutrients and micronutrients. These nutrients can help to prevent:
- Diabetes
- High blood pressure
- Renal problems
- Obesity
- Constipation
Low-Calorie Nut-Free Peanut Butter Substitute
The majority of nut-free butter is prepared using seeds. As seeds are high in fat, the butter prepared using seeds is also a rich source of fat. However, avocado butter is a fruit product and contains a little number of calories.
That’s why avocado butter is the best low calorie nut-free peanut butter substitute. In fact, avocado butter contains almost one-third of the calories compared to other nut-free peanut butter substitutes.
Final Thoughts
The nut-free peanut butter alternatives are a powerhouse of nutrients. Among these, chia butter is the best nut-free substitute for peanut butter. Also, avocado butter is not far behind.
Both chia and avocado butter can aid to maintain a healthy lifestyle because of their great nutrient value. Moreover, there are some other no-nut butter alternatives to peanut butter.
These are soy butter, pumpkin butter, sunflower seed butter, watermelon butter, and coconut butter. All of these are highly nutritious like chia and avocado butter. Several nutrient-dense and delicious recipes are prepared from this no-nut butter.
