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Alternatives to Peanuts

Peanuts are scientifically classified as legumes, beans; however, they are commercially labeled as nuts. Peanuts are high in antioxidants, like fruits and vegetables, and peanuts are a good source of protein and fat; peanuts contain nutrients, such as niacin, vitamin E, vitamin B6 and zinc. Peanuts are used in many products because of their nutritional benefits; however, people may want to substitute them with other foods because of allergic reactions or variety preference.

  1. Nut Substitutes

    • Businesses that sell peanuts and peanut products stock them with other types of nuts because peanuts are similar in appearance and taste to other nuts; nuts are edible kernels enclosed by a hard shell. Although other types of nuts may not have all the nutritional elements of a peanut, nuts are high in protein and unsaturated fat just like peanuts. A few nut substitutes for peanuts are Brazil nuts, macadamia nuts, almonds, pecans, walnuts, cashews and hazelnuts.

    Legume Alternatives

    • Peanuts grow on roots underneath the soil like other types of legumes. Peanut plants may not look like traditional bean plants, but they are of the legume family. Peanuts contain a high concentration of protein. Legumes, such as lima beans, lentil beans, black beans, garbanzo beans, kidney beans, pinto beans, soybeans and chickpeas are bean alternatives to peanuts. Combining beans with grains, vegetables and nuts other than peanuts creates the right amount of protein and amino acids the body needs to sustain itself.

    Fruit and Vegetable Suggestions

    • Peanuts are rich in the antioxidant, vitamin E. Vitamin E protects cells from being damaged, which in the long run boosts the immune system, therefore lessening the risk of getting certain diseases. Cooked spinach, green olives, dried apricots, mangoes, papayas and blueberries are high in the antioxidant Vitamin E and can be considered beneficial substitutes for peanuts.

    Vitamin Supplements

    • One ounce of raw or roasted peanuts contains close to 30 nutrients. Some of the key nutrients are niacin, zinc, iron, selenium, magnesium, potassium, calcium, omega-3 and omega-6. Many of the nutrients found in peanuts can be substituted by taking a vitamin supplement of that particular nutrient or by taking a multivitamin. Multivitamins give you the recommended daily allowance of the essential nutrients the body needs in one dose.

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