Peanut Butter Substitutes
Mmmmmm, peanut butter – one of the yummiest parts of the Military Diet. There’s something so satisfying about digging a tablespoon into a jar of peanut butter, closing your eyes, and letting the nutty butter swirl around in your mouth. But let’s be honest – it takes nothing short of Herculean willpower to stop at just one spoon. Two spoons later, a guilty feeling sinks in and by then you’ve already consumed 190 calories, 16 grams of fat and 3 grams of sugar.
Peanut butter is a staple on the Military Diet, but for various reasons, it’s not for everybody. Peanut butter substitutes are just fine on the Military Diet and rest assured, whether for personal taste or other factors like allergies, healthy substitutes for peanut butter abound. Here are some peanut butter substitutes you can use on the Military Diet:
Almond butter has become one of the most popular peanut butter substitutes these days and offers a great PB alternative. Almond butter is just as creamy as peanut butter and contains almost 3 grams more of heart healthy fats, the kind of fats that reduce cholesterol and decrease the risk of heart problems… Plus, it also has other nutrients like Vitamin E, potassium, calcium, iron and magnesium, which you won’t find in peanut butter. The humble almond has a very long history as a health food, mentioned in ancient texts including the bible!
Brazil Nut Butter
Brazil nuts are considered one of the healthiest nuts in the world. Initially the Brazil nut was only grown in Brazil but they are now produced in Bolivia and Peru too. Brazil nuts have a creamy consistency so their butter in naturally quite smooth and delicious. This mighty nut is a powerful antioxidant with selenium, flavonoids and lots of Vitamin E to protect the body from inflammation. The Brazil nut is also rich in Riboflavin, Vitamin A, Vitamin E, copper and magnesium. The high zinc content in Brazil nuts strengthen your immune system for better protection against infection and disease.
We always knew that hazelnuts tasted great with chocolate, but did you also know that these tasty nuts contain almost twice as much Vitamin E as peanuts? Hazelnut butter can also give your complexion a boost and provide instant energy. It comes packed with natural minerals like magnesium, zinc, potassium and folate. Because hazelnut butter is high in fiber which regulates blood sugar, it’s another great nut butter alternative for diabetics. Hazelnut butter is also rumoured to reduce arthritis, reduce constipation and some say, the mighty hazelnut helps with impotency!
Grind a handful of walnuts and you get a rich thick paste which is chock full of omega 3 fatty acids, antioxidants and omega 3 fatty acids which do wonders for overall heart health. If you’re feeling ambitious, you can make walnut butter at home with a blender or food processor. Walnut butter is a bit lower in protein and higher in fat than some nut butters, but its heart benefits and antioxidant properties more than make up for that. It’s also well known fact that walnuts are brain food to help counteract any brain fog from dieting.
Our very favorite nut butter substitute… cashews come packed with a perfect mix of both vitamins and minerals like magnesium, zinc and manganese. Cashews are another nut that you can make into butter yourself using a blender or food processor, but if you want store bought, our personal favorite is from Trader Joes. Vegans and vegetarians also value cashew butter as a great additional source of protein in a plant based diet. This butter is also safe for diabetic people to consume and is often added as a paste to dishes for a creamy rich consistency in place of fresh or heavy cream.
If any kind of tree nuts are out of the question because of allergies, soy nut butter is a peanut butter substitute made from roasted soybeans with zero nuts involved. Peanut butter has more vitamins and minerals than soy butter, but soy butter has the same amount of protein and a bit more fiber. Soy butter might seem a bit ‘grainier’ than peanut butter at first because we expect a smoother experience from peanut butter, but the graininess comes from added oils that change the texture. As more and more soy butters enter the market, the product is becoming better and better.
When sesame seeds are ground up, they become a paste called tahini, a delicious nut butter like substance popular in heart healthy Mediterranean countries. Tahini has no natural sugars so if you prefer a savory nut butter over something sweet, tahini is the way to go. Tahini is one of the tastiest ways to add antioxidants and healthy fats to your diet. Its many health benefits include brain health, heart health and anti-flammatory properties. Tahini is another nut butter substitute that is easy to make at home, but it’s also easy to buy, so the decision is yours! Overall, tahini is a simple, healthy, and very tasty addition to any diet.