What is a good substitute for nuts? | Health Value Of Foods (2024)

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What is a good substitute for nuts? | Health Value Of Foods? ›

If you are allergic to nuts there are good substitutes such as olives, pumpkin seeds, sunflower seeds and avocados and are all excellent sources of the nutrients, including unsaturated fats, that nuts are famous for.

Substitutes for nuts include dried fruit, chocolate and seeds, such as pumpkin or sunflower. Of the nine major food allergens, two are nuts — specifically peanuts (technically a legume), and tree nuts, including almonds, Brazil nuts, cashews, hazelnuts, pecans, pistachios and walnuts.

Like nuts, most seeds are rich in: protein, healthy fats (higher proportion of polyunsaturated fats) and fibre. minerals (such as magnesium, potassium, calcium, plant iron and zinc), vitamins B1, B2, B3 and vitamin E.

Beans – specifically roasted soy beans, peas or chickpeas (garbanzo beans). You can roast beans in your oven very easily to make a crunchy, protein-filled snack. Roasted beans are a nice replacement for nuts in salads. Spiced and roasted chickpeas are a great “nu*t bowl” snack.

For heart-healthy fats, use olive oil, canola oil, soybeans, avocado, olives, flaxseeds.

1. Almonds. Relatively low in calories, almonds are an excellent food for health due to their protein, fiber, vitamins, and minerals.

Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.

Peanuts. The star ingredient of America's favorite nut butter isn't actually a nut. Instead, peanuts are considered legumes, along with soybeans, lentils, and chickpeas. Unlike nuts, most legumes come in self-opening pods—which may or may not grow underground, depending on the species.

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California walnuts are a flavorful meat alternative that will fool vegetarians and carnivores alike. In fact, walnuts has been recognized by Kerry Taste Charts as the #1 ingredient for meat alternatives in 2021.

Additionally, you can include nuts in baked goods like muffins, cookies, or energy bars to mask the taste. Are there any specific types of nuts that are milder in flavor and easier to eat for someone who doesn't like nuts? Yes, some milder-tasting nuts include cashews, macadamia nuts, and pine nuts.

What can nuts be replaced with? ›

Nut Substitution #1 - Sunflower or Pumpkin Seeds

If you have a recipe that calls for nuts to add additional flavor and texture, simply switch the nuts out with these seeds. Not only will these substitutes provide great flavor, but they also provide a crunchy texture that most people crave in cookies, muffins, or bread.

If you are missing snacking on almonds or cashews, sunflower seeds and pumpkin seeds are a high-fat and low-carb snack option that are a great alternative.

Peanut, a legume is often mistaken as a nut. Compared to nuts and drupes, they have multiple seeds in one shell.

Nutmeg, water chestnut, butternut squash and shea nuts are not tree nuts (the term “nu*t” does not always indicate a tree nut) and are generally well tolerated by tree nut-allergic individuals.