Peanut allergies are common – but they also can be deadly. According to Kids with Food Allergies, about 0.6 percent of American children are affected by this allergy. And studies show that peanut allergies are generally lifelong -- just 20 percent of children outgrow them.
The severity of peanut allergies has led to a new trend. Many schools are banning peanut butter in school lunches. This is probably a good thing if your peanut-allergic child likes to munch on friends’ lunch treats. However, it can be frustrating for parents who rely on the traditional PBJ sandwich.
In the wake of these bans, other options have gained popularity. According to The Wall Street Journal, one product tracking company has reported that cashew and almond butter lunches are growing, while peanut butter lunches are showing an opposite trend. In fact, peanut butter was seen in just 45 percent of nut butter lunches in the first eight months of 2015, but almond butter lunches grew from 20 to 26 percent. In addition, the sale of peanut butter has declined.
This has led many parents to explore new and different alternatives for the once-popular peanut butter and jelly sandwich. These tasty options can make for a great replacement for peanut butter. Check out these nine alternatives.
1. Almond Butter
Almond butter has become all the rage when it comes to substitutions for peanut butter in school lunches. And many kids say they love it.
According to Health.com, there are many great benefits of almond butter. Not only is it a decent source of protein, but it also contains monounsaturated fats, which are heart-healthy. Plus, it’s similar to peanut butter when it comes to its calorie count. And it is even said to be lower in saturated fat than its rival, which is a double bonus when it comes to health.
2. Sunflower Seed Butter
We all gnawed on sunflower seeds in our childhood, perhaps spitting the shells on the baseball field.
According to SF Gate, sunflower seed butter is created by blending and grinding sunflower seeds into a paste, much like peanuts. The result is a tasty concoction with just 99 calories per tablespoon. This option is rich in unsaturated fats. In fact, 90 percent of the fat in sunflower seed butter is said to be unsaturated. Plus, just a tablespoon of sunflower seed butter is a great source of both vitamin E and magnesium.
3. Nutella
It’s no secret that the world loves Nutella. And why wouldn’t we? It tastes fabulous. However, this tasty chocolate/hazelnut spread is loaded with sugar. Just two tablespoons are said to have 21 grams, which nearly caps out the amount you’re supposed to eat in a day. So yes, try Nutella for a fun treat. However, take its sugar content into account.
4. Pumpkin Seed Butter
According to Livestrong, pumpkin seed butter contains a good mix of unsaturated fat, protein and minerals. It even rivals peanut butter in both protein and fat content. Plus, it is slightly lower in calories than peanut butter and is packed with zinc. Pumpkin seeds are said to be unique in that they contain many forms of vitamin E. These traditional greats have been shown to be beneficial in animals with diabetes, making them a good option for those with the disease.
5. Cashew Butter
In truth, many people haven’t heard of cashew butter. According to Eat This, Not That!, cashew butter is a rich alternative to peanut butter that is jam-packed with nutrition. In fact, it is said to contain phosphorous, magnesium, calcium and copper. Magnesium alone is said to help with many conditions, from constipation to muscle cramps. Plus, cashews are a source of biotin, which is great for the hair.
6. Walnut Butter
There’s a reason that walnuts are often considered to be a superfood. They’re darned good for you. This makes walnut butter a great alternative to peanuts.
According to Nutrition and You, walnuts are loaded with heart-healthy omega-3 fatty acids. In fact, a handful of these nutritional bad boys will give you 90 percent of the omega-3s you need in a day. This makes walnuts a healthy ticker’s best friend. In addition, walnuts are said to lower bad cholesterol levels and raise good cholesterol levels. And the phytochemicals found in walnuts may even help protect the body against cancer, inflammation and neurological diseases. Studies show that walnuts contain more polyphenolic antioxidants than other nuts. And they’re filled with both vitamin E and vitamin B.
7. Soy Nut Butter
If you’re not allergic to soy, soy nut butter is a great option. According to the Soyfoods Association of North America, soy nut butter is created from soybeans. Interestingly, it is similar in taste and texture to peanut butter. However, it’s lower in fat than its rival. Plus, it contains healthy soy protein, which is a great meat-free option for vegetarians looking to pack in the protein. In fact, soy protein is popular among health enthusiasts in that it is filled with essential amino acids. It has even been said to lower cholesterol levels, making it a key to preventing heart disease.
8. Avocado
Recently, avocado sandwiches have become a replacement for a number of different sandwich favorites. This is because avocado is one of the healthiest foods you can eat. When it comes to potassium, avocados are said to be higher in potassium than bananas. Avocados are even good for the eyes because they're rich in lutein and zeaxanthin. Plus, they are filled with 20 various vitamins and minerals. Some even say they can help to fight depression.
9. Sesame Seed Butter (Tahini)
Sesame seed butter is said to be packed with nutritional benefits. According to Greatist, sesame seed butter is both a good source of protein and omega-6 fatty acids. Plus, sesame seeds provide calcium, magnesium, iron, vitamin B1 and even fiber. Some studies have found that sesame seeds may be beneficial when it comes to lowering cholesterol levels.