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Peanut butter is a vegetable oil derived from peanuts. The product has a rich taste and aroma. Peanut butter is an integral part of American, Chinese, and Asian cuisines. Professional chefs use the product to add flavor and for frying in a frying pan.
Peanut butter is the basic ingredient for making peanut paste. During World War II, Americans used this product as an alternative to butter and olive oil.
Peanut butter: pros and cons
Manufacturers make peanut butter from peanuts or groundnuts. Experts divide it into two categories according to the processing method: refined and unrefined.
- Unrefined butter has a dark red color and a rich nutty taste.
- The refined product has a straw-yellow color and a delicate taste and, in turn, is divided into deodorized and non-deodorized.
The industrial method of producing peanut butter is environmentally friendly – the product is not exposed to chemicals or temperature. Processing takes place only by cold pressing.
Peanut butter is distinguished by its rich vitamin and mineral composition. It contains lipids, polyphenols, aromatic acids, proteins, and carbohydrates. Peanut butter is a source of fat-soluble antioxidant vitamin E and biotin.
It also consists of B vitamins, which are involved as coenzymes and catalysts in lipid, water-salt, and protein metabolism, promoting hematopoiesis. Experts distinguish the following beneficial characteristics of peanut butter for the human body:
- strengthens the immune system
- has anti-inflammatory properties
- has an antianemic effect
- stimulates the production of blood immune cells
- lowers blood sugar levels
- reduces inflammatory reactions in the digestive organs
- prevents damage to liver cells by free radicals
- normalizes the conduction of nerve impulses along the nerves of the myocardium
- improves blood supply to the heart muscle and brain
- increases elasticity of vascular walls
- lowers blood pressure
- prevents pathological thrombosis
- promotes mental activity
- restores the structures of the eye
- it has a calming effect on the nervous system
- increases the elasticity of the skin and prevents its dehydration
- has a regenerating effect on the skin
However, any product can harm the body:
- disrupts the normal functioning of the heart and blood vessels
- worsens the contractility of the heart
- promotes fatty infiltration and cirrhosis of the liver
- causes muscle weakness
- suppresses the formation of sex hormones
- slows down growth in children and puberty in adolescents
The presence of erucic acid in peanut butter with its regular use in large quantities contributes to its accumulation in the human body. The excess of this acid in the body causes many negative consequences.
Why do we need peanut butter substitutes?
Peanut butter is one of the most popular products in the world. People use it in many countries, cuisines, and cultures, and everywhere in different ways. Due to the recent mass unrest regarding food allergies, many people have become interested in finding an alternative to this product.
The best peanut butter substitutes are other nut butter, such as almond or macadamia nut butter. Among other options, soy butter and coconut butter occupy leading positions. There are quite a lot of different alternatives for replacement and not a professional can get confused about such a choice.
Substitutes for nut butter
Experts identify a number of the best and most common peanut butter substitutes. Among them:
Almond butter. This is a good alternative to peanut butter. It is very similar to peanut butter, with the same consistency and nutty taste. Experts consider almond oil to be more beneficial than peanut butter because of the mass of nutrients such as potassium, iron, and magnesium. You can use this substitute in all kinds of recipes – salty and sweet.
Macadamia nut butter. This is another popular and beneficial alternative. Like almond oil, it is one of the best and least fastidious substitutes that does not require recipe adjustments. Macadamia nut oil does not contain sugar, which makes it even more healthy.
Pecan nut butter. This substitute is very nutritious but contains a lot of fat and is rich in omega-3 and omega-6. Pecan oil also has a consistency very similar to peanut butter, however, its texture is quite grainy.
Hazelnut butter. This product contains a lot of protein. It will be an excellent substitute, and its aroma is perfectly combined with chocolate and coffee dishes and pastries.
Pistachio butter. This is a product with a very fibrous and protein structure, which will be an excellent alternative in baking.
Walnut butter. This famous pasta contains a large number of vitamins and minerals. However, such a substitute contains less protein than peanut butter.
Cashew nut butter. Cashews are rich in nutrients and are great for savory dishes.
Flavored substitutes. These are butter, spreads, or pastes that are made from a combination of ingredients and are not necessarily healthy, readily available, or contain no nuts.
What tastes closest to peanut butter?
Professional chefs believe that almond butter has the most similar taste to peanut butter. From the point of view of taste qualities, it is the best substitute. Manufacturers make pasta from almond tree seeds.
The product is rich in manganese, potassium, and magnesium. Since almonds technically belong to seeds, almond oil is an excellent choice for those who are trying to avoid consuming legumes.
Can I use Nutella instead of peanut butter?
You can replace peanut butter with a regular product that is available to everyone – Nutella. However, there are several significant differences between the two products:
- the obvious difference in taste (Nutella is sweeter)
- the difference in the amount of sugar (Nutella contains more than 50%)
- the difference in texture and density
These substitutes are not similar in many ways. However, this is a good one in case you don’t have anything else at hand.
Can you substitute peanut butter for vegetable oil?
The issue of replacing vegetable oil with peanut butter is quite controversial. The products have absolutely different consistency: one of them is liquid, and the other is thick and viscous. However, you can use peanut butter for frying in a frying pan.
Products cooked in this oil will have a pleasant peanut flavor. In terms of mineral and vitamin composition, peanut butter is much more beneficial than vegetable oil.
Is eating peanut butter healthy?
Experts say that eating peanut butter can improve your health. The product has not only excellent taste qualities but also a rich vitamin and mineral composition. The oil contains a lot of easily digestible fats, amino acids, vitamins, micro-and macroelements.
All that substances have a beneficial effect on the state of the nervous, digestive, cardiovascular, and immune systems.
What do peanuts do to a female body?
Peanut butter has a unique effect on the female body. Regular use of this product will help to cope with serious hormonal disorders. Substances that are part of peanut butter can restore the menstrual cycle and normalize the work of the female reproductive system.
Experts distinguish the following number of effects of peanut butter on the body of women:
- increases skin density
- moisturizes the skin
- strengthens hair and nails
- prevents the formation of wrinkles
- accelerates cell regeneration
Peanut butter also helps the body cope with stress more effectively and reduces the likelihood of depression.
What are the disadvantages of peanuts?
Peanut butter does not contain a large number of negative properties, however, it has several contraindications:
- allergic reactions
- bronchial asthma
- individual intolerance to the product
Substances included in the product in large quantities can harm your body. However, with the right dosages, the use of peanut butter will not be able to harm your body.
Peanut butter substitute for satay
Satay is a spicy and slightly sweet sauce with a pronounced nutty taste. Peanut paste is the main ingredient of the sauce, which gives the same nutty taste. What kind of substitute can you use in this case?
Professional chefs claim that the main feature of the sauce is that the pieces of nuts crunch on the teeth. Therefore, you should look exclusively for nut substitutes. Among the available options may be:
- almond oil
- cashew nut oil
- macadamia nut oil
- pecan nut oil
These substitutes are ways to almost completely replace peanut butter in Satay sauce. However, professional chefs advise you to be careful with the proportions.
Substitute for peanut butter in baking
The main use of peanut butter is in baking. What substitutes would be appropriate in such cases?
Greek yogurt. It is a dairy-based food source that is great for adding to baked goods. Due to its thick consistency and natural composition, Greek yogurt is perfect for baking. The main properties are tenderness and lightness.
Olive oil. This product has a piquant taste. however, it contains a lot of fat. Choose a light olive oil with a more or less neutral taste, so as not to interrupt the taste of baking.
Avocado. Professional chefs advise using ripe fruit in the same ratio as peanut butter. Due to its similar consistency and high-fat content, avocado will be an excellent substitute for baking. The neutral taste and creamy texture of the fruit are well suited for darker cupcakes, quick bread, brownies, and cookies.
Coconut oil. This substitute allows you to keep the density and viscosity in the recipe. Coconut oil will give the baking the desired texture and neutral taste.
Applesauce. In addition to the desired density, this peanut butter substitute will give the pastries a natural sweetness. Great for cupcakes and muffins.
Substitute for peanut butter in cookies
Pumpkin puree is the best substitute for making cookies. Thanks to pumpkin puree, your dish will contain more fiber, potassium beta-carotene, and vitamin K. Professional chefs recommend sticking to a 1:1 ratio so as not to spoil the structure of cookies.
Substitute for peanut butter in the protein shake
Fans of protein shake quite often use peanut butter as the main ingredient. Such drinks are not only nutritious but also healthy. Peanut butter gives the product a nutty taste and density. However, there are situations when this ingredient is not at hand. How can it be changed?
Professional chefs advise using a product similar in texture and vitamin composition – coconut oil. This substitute will have another beneficial property – taste neutrality. Another available option is almond oil. The advantage of this product is that it has a nutty taste similar to peanut butter.
The best substitute for peanut butter
What is the best substitute for peanut butter? Professional chefs prefer almond butter. Due to the obvious nutty taste and thick consistency, this substitute is most similar to peanut paste. Also, experts distinguish similar vitamin and mineral properties of both products.
However, the question of the usefulness of these butter oils raises questions due to the high content of fats and lipids in them.
Peanut butter recipe
If you do not have peanut butter and available substitutes at hand, make the product at home. Prepare the necessary ingredients:
- peanuts – 250 g
- sugar – 1 tablespoon
- salt – 0.5 teaspoon
- sunflower seed butter – 2 tablespoons
Step-by-step cooking technology:
- Fry the peanuts in a frying pan. Let it cool down.
- Chop the peanuts with a blender.
- Add butter and sugar.
Professional chefs do not recommend using nut-free substitutes for peanut butter. Otherwise, the taste of the product will not be similar to peanut butter.
Common tips
Some tips will help you choose a suitable peanut butter alternative. Here are some of them:
- Try not to use seed butter as a substitute for peanut butter, they do not have enough nutty flavor.
- Do not use peanut-free substitutes despite the cases when you suffer because of a peanut allergy.
- Choose gluten-free options: granola butter, hazelnut butter. They are more beneficial for your health.
- When choosing cookie butter, rely on the structure and proportions, otherwise, the product will lose its shape.
- If you decide to cook peanut paste at home – use tree nuts. They are easy to clean and have a higher degree of nutritional value.
- You can also make peanut butter at home using ground sesame seeds or sunflower seeds.
- When buying substitutes for peanut butter, pay attention to what is butter made of. Many manufacturers add harmful additives to products. This point is especially significant for those who care about their health or have certain diseases.
Final thoughts
Peanut butter is a product unique in its properties. It has a rich vitamin and mineral composition and a pleasant taste. You might think it’s hard to find substitutes like peanut butter but professional chefs believe there are plenty of alternatives.
The most suitable substitutes have a similar structure and nutty composition. However, it is best to choose a substitute for a specific recipe. Artificial flavored substitutes can also be good options.