A Guide to Paleo Peanut Butter - Ingredients, Benefits and Uses

Understanding the Paleo Diet

The paleo diet, also known as the caveman diet, is a nutritional approach focused on eating whole, unprocessed foods that our ancient ancestors would have eaten. This means foods that could be hunted, fished or gathered. The idea is that the human body is best suited to the diet we evolved to eat over thousands of years.

Foods Encouraged on the Paleo Diet

There are many delicious and nutritious foods that are encouraged in the paleo diet. These include:

• Lean meats - Grass-fed meats like beef, lamb and game as well as poultry and pork.
• Seafood - Especially wild-caught fish and shellfish which offer beneficial omega-3 fatty acids.
• Eggs - Preferably from pasture-raised chickens.
• Vegetables - Especially leafy greens and cruciferous veggies like broccoli and cauliflower.
• Fruits - Particularly berries and avocado.
• Nuts and seeds - Including almonds, walnuts, pumpkin seeds and more.
• Healthy fats - Olive oil, coconut oil, avocado oil, nut oils and animal fats like lard or tallow.

Foods Restricted on the Paleo Diet

There are also many foods that are restricted in the paleo diet as they did not exist or were not available to our paleolithic hunter-gatherer ancestors. These include:

• Grains - Including wheat, rye, barley, rice, oats, corn and products made with grain-based flours.
• Legumes - Such as beans, peas, lentils, peanuts and soybeans.
• Dairy - Though some paleo followers allow full-fat dairy like butter or ghee.
• Refined sugars - As these are a modern processed food without nutritional value.
• Processed foods - Such as vegetable oils, margarine, snack foods, savory dishes and sweets.
• Artificial ingredients - Flavors, colors and preservatives that are added to improve taste or shelf life.

The Paleo Stance on Peanut Butter

So where does peanut butter fall within the paleo diet? Since peanuts are a legume crop that our paleolithic ancestors would not have had access to, conventional peanut butter is not considered paleo.

However, for many people giving up their beloved PB&J sandwiches or peanut butter protein shakes seems like an impossible ask. Luckily, the versatile paleo peanut butter has become a popular alternative.

Benefits of Paleo Peanut Butter

Paleo peanut butter provides many of the same benefits as conventional peanut butter without using peanuts or industrial processing and additives:

• Rich, creamy texture
• Healthy fats and protein
• Filling and nutritious
• Convenient, versatile and kid-friendly

The biggest benefit is that it adheres to the paleo diet, avoiding common allergens and anti-nutrients found in peanut crops. This allows paleo followers to continue enjoying their nut butters guilt-free!

Ingredients in Paleo Peanut Butter

Instead of using peanuts, paleo peanut butter is made using nuts and seeds that fit within paleo guidelines, such as:

• Almonds
• Cashews
• Macadamia nuts
• Hazelnuts
• Pecans
• Walnuts
• Sunflower seeds

These nuts and seeds are ground into a smooth, creamy butter. Most recipes will also add a paleo-friendly oil like coconut oil along with some honey or maple syrup to sweeten. Sea salt is also commonly used to enhance flavor.

How to Make Paleo Peanut Butter

Making homemade paleo almond butter or sunflower seed butter only takes 10-15 minutes. All you need is:

• 2 cups raw nuts or seeds
• Food processor or high-powered blender
• Pinch of sea salt
• 1-2 tbsp honey or maple syrup (optional)
• 1-2 tbsp coconut oil or olive oil (optional)

Simply add all ingredients to your food processor or blender and blend continuously for 10+ minutes until smooth and creamy. You may need to stop and scrape down the sides. Then store your homemade paleo nut butter in an airtight container for up to 2 weeks.

Buying Pre-Made Paleo Peanut Butter

For convenience, there are now several brands producing high quality, pre-made paleo nut butters using the best ingredients:

• Nuttzo
• Wild Friends
• Choczero
• Big Spoon Roasters
• Julie's Real
• Artisana

You can find these online or in health food stores. Prices vary from around $12-$15 per jar. Check the ingredients list and nutrition panel when purchasing pre-made products to ensure they adhere to paleo standards.

Using Paleo Peanut Butter

Paleo peanut butter can be used anywhere regular peanut butter goes to add convenience, flavor and nutrients to your diet. Try it in these recipes:

• Smoothies - Blend with banana, cocoa powder, almond milk and ice
• Stuffed dates - Fill pitted dates for a sweet bite
• Paleo granola bars - Bind with dried fruit and nuts
• Asian chicken satay - Makes a tasty marinade and dipping sauce
• Stir fries - Add to Asian veggies and meat along with ginger and tamari
• Chocolate bark - Pour over wax paper with cacao nibs and let cool

You can also simply enjoy it spread on fruits or drizzled over paleo pancakes or waffles anytime a nutty flavor is called for.

Is Paleo Peanut Butter Healthy?

Paleo peanut butter made predominantly from nuts and seeds can be a very healthy addition to your diet. The nuts and seeds used provide:

• Healthy unsaturated fats
• Plant-based protein
• Fiber
• Vitamin E
• Magnesium
• Potassium
• Phytochemicals like resveratrol (in nuts)

In moderation as part of balanced paleo diet, nut-based butter can therefore benefit heart health, gut health, weight maintenance and more. Those with nut allergies should obviously avoid.

When buying pre-made however, be mindful of any additives like oils, salt and sugars added during processing which could make them less healthy.

The Verdict?

While peanut butter doesn't fit into the strict paleo criteria, using approved nuts and seeds to create a peanut butter substitute allows those following a paleo diet to continue enjoying the flavor and convenience of nut butters.

When made simply from whole nuts/seeds with minimal ingredients, paleo peanut butter can be a versatile, nutritious addition to follow a paleo lifestyle without feeling deprived.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.