Safe snacking: People with peanut allergies can safely eat tree nuts

By roselidell // 2021-05-20

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When you have food allergies, it's best to avoid eating anything that may cause anaphylaxis or a fatal allergic reaction. That said, according to a study people who have peanut allergies can be too careful causing them to avoid eating tree nuts as well, even when it's safe to do so. Studies show that people who are allergic to peanuts don't consume tree nuts, like almonds, because they're worried about cross-contact. But researchers point out that this belief may result in nutrient deficiencies.

Peanut allergies and cross-contact

In a study published in the journal Annals of Allergy, Asthma and Immunology, the scientific journal of the American College of Allergy, Asthma and Immunology (ACAAI), researchers reported that the majority of those with peanut allergies can consume tree nuts without worrying about allergic reactions. Lead author Shahzad Mustafa, an allergist and ACAAI member, said that even though the results revealed that over 90 percent of people with peanut allergies can "potentially tolerate almonds," 33 percent of people in that group strictly avoided tree nuts because they were worried about allergic reactions. But despite this reassuring fact, over 40 percent of those with allergies don't consume tree nuts for different reasons, with the most common reason being the potential risk of cross-contact. Cross-contact occurs when "a food is cooked with or near something that contains an allergen." Additionally, kitchen tools like knives or spoons can also cause cross-contact when they are used to mix different kinds of foods.

Allergies and precautionary labeling

Co-author Allison Ramsey, allergist and member of the ACAAI Anaphylaxis Committee, said that the research team also talked to patients with peanut allergies who eat foods with precautionary labeling (PAL). These patients were more likely to choose to eat tree nuts compared to others who don’t eat foods with PAL. According to the study findings, 37 percent of patients with peanut allergies ate foods with PAL while 63 percent reported avoiding all foods with PAL. Food products with PAL include statements like:

"May contain"
"Processed in a facility that also processes"
"Made on equipment with"

These warnings often follow the ingredients list and are voluntarily included by manufacturers. However, they don’t indicate if a product is safe to consume or not, which can be a concern for those with nut allergies.

Toeing the line between caution and proper nutrition

Mustafa commented that anyone with a peanut allergy should know that it "may be safe to consume some, if not all tree nuts." Consuming tree nuts is also key to following a balanced diet, especially since nuts are rich in fat, dietary fiber and protein. According to the study data, completely avoiding foods with PAL "may have an overly restrictive impact on the diet of people with peanut allergy." If you have a peanut allergy, consult a trusted physician on how to safely incorporate PAL into a balanced diet.

Food alternatives for people with peanut allergies

Nuts are full of protein that helps you stay full between meals and provides your body and muscles with nourishment. If you're worried about cross-contamination with tree nuts, here are other protein-rich alternatives that you can snack on. Chia seeds Chia seeds contain various nutrients like calcium, fiber, omega-3 fatty acids, protein and healthy carbs. Chia pudding is a nutritious snack and you can make it by adding the seeds to vanilla, cinnamon and various spices for a tasty treat. The seeds will absorb 10 times their weight in liquid and using milk will give the pudding a delicious, thick consistency. Edamame Edamame is full of protein and dietary fiber that's essential for your digestive health. A one-cup serving of edamame contains 17 grams of protein and less than 200 calories. Lentils Think lentils are boring? You can make crispy lentil energy bites that are better than a bag of chips, minus the guilt. To make crispy lentil bites, mix cooked lentils with other ingredients like honey, sea salt, or shredded coconut. Roll the mixture into balls and bake them at 375 F for 15 minutes. Combining beans with other superfoods gives you a complete amino acid profile. This tasty snack is also full of protein. Pumpkin or sunflower seeds Pumpkin or sunflower seeds are also great alternatives to peanuts. Seeds promote brain and heart health, and they're full of protein. If you miss peanut butter, switch to sunflower butter so you can enjoy your sandwich without worrying about cross-contact. Follow a balanced diet and incorporate tree nuts into your diet to boost your intake of protein. If you're worried about your peanut allergy, eat other protein-rich alternatives like lentils or seeds. Sources: Newswise.com WomensHealthMag.com