Can You Eat Peanut Butter On Keto

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How to make Keto Peanut Butter | Keto Essentials | Headbanger’s Kitchen

Are you wondering, is peanut butter keto? The answer is, yes! Peanut butterâs high-fat and low-carb content make it perfect for a ketogenic diet.

Unfortunately, peanut butter and other nut butters can contain high levels of hidden sugar, chemicals, trans fat, and hydrogenated oils.

Peanuts are also one of the most heavily sprayed crops, and glyphosate has been detected in several random samples of peanut butter.

If you choose the right peanut butter, it can be a healthy addition to a keto diet. Find out how to choose the best peanut butter on keto!

Peanut Butter & Pork Rinds

Pork rinds are a favorite among keto dieters because theyre super low-carb and high in protein, making them a great snack for when you need a little boost of energy in between meals.

When eaten with peanut butter, however, pork rinds become an even better source of proteinand the combination of crunchy and creamy is just heavenly!

How Many Carbs Are In Peanut Butter

To find out if a specific food is acceptable on the keto diet, you have to arm yourself with the hard, or in this case, the carb facts first.

A serving of two tablespoons of natural, unsweetened peanut butter amounts to a total of about 200 calories. Ten percent of the calories are made up of net carbs, meaning that there are about three to four grams of net carbs per serving of two tablespoons.

Natural peanut butter nutrition facts based on a 32g serving:

  • Calories 200 Kcal

Looking at these figures, its safe to say that you can enjoy natural unsweetened peanut butter on a keto diet. It is high in healthy fats, low in carbs, and moderate in protein, making it the perfect treat on any low carb diet. Besides the low carb count, peanut butter is a great source of beneficial nutrients. It contains Magnesium, Phosphorus, B Vitamins, Copper, and Vitamin E.

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Its Rich In Essential Nutrients

Peanut butter contains hard-to-find nutrients like vitamin E, iron, potassium and niacin. So eating it can help fill in these nutrients if you lack them.

For example, vitamin E is a fat-soluble vitamin found to reduce oxidative stress caused by free radicals in your body. This oxidative stress is a significant cause behind many chronic diseases like Alzheimers, multiple sclerosis and even cancer.

Fortunately, four tablespoons of peanut butter contain 36 percent of your daily vitamin E needs. You can fulfill your remaining requirements with foods like eggs, meat and vegetables.

Why Should I Buy A Best Keto Friendly Peanut Butter

Peanut Butter on Keto: The Pros and Cons

You can tell if you need or want a best keto friendly peanut butter by looking at your existing inventory. You probably dont need it and should reconsider buying it. If you can’t bear to go with the old one, you could always sell it and put the money toward the purchase of a replacement.Finishing your project in this manner is a lot of fun and simple to do.

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Should You Eat Peanut Butter On A Keto Diet

According to the nutritional values of the various peanut butter types, you can include moderate amounts of smooth peanut butter in your keto diet.

However, peanut butter with additional sweetening components like chocolate or honey may include a lot of sugar, making them too carb-heavy to fit in your keto diet plan.

The keto diet is mainly a high-fat, low-carb diet. So, even though low-fat peanut butter is a low-calorie option, it defeats the purpose by supplying more carbs and fewer fats compared with smooth or crunchy peanut butter.

According to the United States Food and Drug Administration, the final product for all types of peanut butter must be at least 90% peanut. Still, be careful to check the label for any hidden ingredients or added sugars that could silently derail your diet.

Justins Classic Peanut Butter

Justins Classic Peanut Butter is made with peanuts and palm oil and has 5 grams of net carbs per serving. Its usually about $6 for a 16 oz jar but is not certified organic. Also, if youre eliminating partially or fully hydrogenated oils, it may not be the one for you. This is probably my least favorite choice, but it is an option.

Per two tablespoons

Calories: 210

So out of all those options, what are the best choices?

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How Much Peanut Butter Can Kick You Out Of Ketosis

You can enjoy two tablespoons of this popular spread at a time, even up to five tablespoons, without going over 50 grams of carbs in a day and getting kicked out of ketosis. Also, this amount should leave room for other foods even after eating peanut butter.

Browse our curated collection of fan-favorites and discover your new favorite snack or supplement.

But if peanut butter would only be your source of carbs for the day, then avoid consuming more than 16 tablespoons which would contain 48 grams of total carbs.

Note: Your carb allowance increases on a cyclical keto diet, meaning you could have more than 5 servings of peanut butter during carb-up days. This type of carb-cycling approach typically works best for active people like athletes.

However, if youre carbohydrate sensitive meaning, your body overreacts even to small amounts of carbs its probably best to start with a smaller number of servings and diligently check your blood sugar and ketone levels.

Peanut Butter And Keto

Is Peanut Butter Really Ketogenic? : Can You Eat This On Keto Diet?

Fact-Checked by Stefanie Davis, RD, CD

Im not a big snacker, but sometimes when Im on a strict phase of a low carb diet , Ill find myself feeling hungry an hour or so after a meal.

Now, whether Im truly hungry or simply dealing with cravings is another matter. The problem is that I feel hungry and if left unchecked that can quickly move into the hangry phase.

In college I did the Adkins Diet off and on for a couple years. Then I found the South Beach Diet and dedicatedly followed it for the next few years I loved it!

While on the South Beach Diet, one of my go-to snacks was a spoonful of peanut butter because its low in sugar and high in protein and fat. Its super satisfying and something that requires zero prep or cook time.

Also Check: Best Meal Plan For Keto

Benefits To Making Your Own Keto Peanut Butter

  • You can control the consistency. Just stop processing a little sooner if you like your peanut butter on the chunky side, or keep going until its ultra-smooth and creamy. Or both: just remove half the peanut butter when its chunky and finish processing the rest.
  • Add any kind of neutral-flavored keto-friendly oil, such as avocado or MCT oil, to increase the fat content as well as thin it out.
  • If you dont want the added fat, you can skip the oil altogether. But if youre struggling to get your fat macros in each day, this is an easy way to get there using healthy fats.
  • Control the salt content! Use unsalted peanuts or go all-in with roasted peanuts with sea salt.
  • Im one of those people who enjoys a quick scoop of peanut butter on a spoon. In this case, I prefer it to be a little sweeter, so I make a batch with some powdered erythritol added. It curbs my sweet tooth and my hunger, plus it keeps me within my macros.
  • Its almost always cheaper, especially if you buy your peanuts in bulk. I buy mine at Costco and see considerable cost savings.
  • Make almond butter or any other nut butter using the same method.

Can I Use Peanut Butter On Keto Diet

Peanut butter is unprocessed food. It is just peanuts that are roasted and ground till they become a paste.

Peanuts are rich in fat. The substance that sticks on the roof of your mouth when eating peanut butter on keto diet is fat.

As explained in the above section, a ketogenic diet prizes fats so that you are supposed to consume up to 70% of your daily energy from them. To reach such a target, you need to consume foods full of fats and low in carbs.

100 grams of this spread contains the following :

  • 20 grams of carbs, 6 of which will be fiber. You will get 13% of its total calories from this macronutrient
  • 25 grams of proteins containing 15% of calories
  • 50 grams of fat-containing about 72% of total calories

Since peanut butter is high in fats and has fewer carbohydrates, then you should be in the clear, right?

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Spread The Love Naked Organic Peanut Butter

Best For: Keto dieters whore on a budget.

Spread The Love is a small brand based in California, and its top-quality peanut butter comes in a 16-ounce glass jar. This way, you arent consuming BPA and other chemicals found in plastic that can seep into foods. Its also vegan, GMO-free and sugar-free.

One serving of Spread The Love contains:

  • Four grams of carbs
  • Seven grams of protein

Spread The Love is an affordable option for those on a budget because it offers a subscription plan. With this monthly subscription, youll save money and wont have to go online to order every time.

Old Fashioned Crunchy Peanut Butter

Keto Peanut Butter Cup Fat Bombs

Best For: Anyone who wants a large variety of flavors to choose from.

Like Santa Cruz, Peanut Butter & Co. only uses two ingredients. This way, you know youre not consuming sketchy additives like high-fructose corn syrup or vegetable oils.

One serving contains:

  • Smooth Operator
  • Cinnamon Raisin Swirl

If youre overwhelmed by all the options, consider the variety pack. This way, you can try a little bit of each to find which one you like best. So youll never get bored of one flavor.

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Peanut Butter & Cheese

Cheese is probably one of the most versatile foods on the planetit goes well with almost anything!

So why not try adding some cheese to your peanut butter?

You can use any kind of cheese you like but make sure its shredded so that it melts easily when mixed with the hot spoonfuls of peanut butter youll be using to dip them in before eating them slowly!

Eating Peanut Butter Won’t Kick Me Out Of Ketosis Right

As WH previously reported, your body enters a state of ketosis when it starts burning fat instead of glucose for energy. So keeping your carb intake under 10 percent of your daily nutrients helps you maintain ketosis and, potentially, lose weight. Eating too many carbs is what can kick you out of ketosis and reset your body to burning glucose again.

So how can you avoid this? By following the serving size recommendations and choosing your PBs wisely . On a 2,000 calorie keto diet, you would aim for 50 grams of carbs per day, says Schaub. So peanut butter can easily fit within that carb budget if you stick to the serving size.

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Peanuts On Keto: Wrapping Up

You can, but there are better options out there if you’re following a low-carb diet like keto, both for weight loss and overall health purposes. Nut butters like macadamia, almond, and cashew are lower in carbs, which is important for staying in ketosis.

And as weird as it sounds, peanuts aren’t actually nuts. They’re legumes, and some people’s bodies don’t have a great response to them. Alternative nut butters, on the other hand, actually help reduce inflammation, which may help ward off diseases.

If you’re going to eat peanuts, be cognizant about how you feel after you eat it. Look for brands that have no added sugar or preservatives, and limit your intake to one serving per day.

And we highly recommend giving alternative nut butters a shot. They’re delicious, better for you, and work way better on a low-carb diet.

Why Peanut Butter Is A Popular Choice On Low Carb Diets:

Keto Peanut Butter Bars | easy no-bake sugar-free treats!
  • High in protein and good fats
  • A ready-to-go snack that requires no prep time
  • Dense caloric makeup keeps you feeling full longer

However, when I started digging in deeper to the keto diet, I found that there are some very differing opinions about peanut butter and keto!

I started to really question, can I eat peanut butter on keto?Or would it stall my weight loss efforts?

I decided to do more extensive research on whether or not peanut butter is keto-friendly. So lets get to the bottom of this

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So Is Peanut Butter Keto

This is a breakdown of regular peanut butter’s nutritional value, according to the USDA.

  • Serving size: 32 grams
  • 5.5 grams of net carbs

Natural peanut butter, on the other hand, looks more like this.

  • Serving size: 32 grams
  • 7 grams of carbs
  • 4 grams of net carbs

So, yep, peanut butter is ketoin small amounts. It’s a great source of fat, fiber, and protein, says Priscilla Blevins, RD, the owner of Keto Girl Nutritionist.

One note, though: The calories and carbs can add up quickly, so it’s best to stick with one serving or less per day, Ernst notes.

Can You Eat Peanut Butter On The Keto Diet

  • Date: October 9, 2022
  • Time to Read: 4 min.

Peanut butter is delicious, there are no arguments there. That lovely sweet and salt taste never fails to satisfy. More importantly, can you eat peanut butter on the Keto Diet? Yes, you can! Read on to find out more including some of our favorite peanut butter recipes.If peanut butter is not got you, weve got alternatives for you.

Disclosure: Some of the links in this article may be affiliate links, meaning that we may earn a small commission if you click through using our link and make a purchase. Please be assured that this will not cost you any extra money. Also, please be assured that we either use any of the products we recommend personally or have been recommended by trusted friends who currently use them.

The main focus of a keto lifestyle is to keep your macros to approximately, 70% Fat, 25% Protein, and 5% Carbohydrates .

This 5% of carbs should not exceed 20 grams for a traditional keto diet.

Depending on whether you are doing lazy, dirty, or strict keto, will depend on how you track these macros but it is important for you to hit your macro goals.

In order to keep your daily carb intake under 20 grams, you need to be conscious of what you are eating and stick to low-carb content foods. Low-carb foods are low on the glycaemic index.

Foods that are low on the glycaemic index do not spike your blood sugar levels and knock you out of ketosis.

If keto is new to you, why not check out our Keto Starters Guide.

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Can You Have Peanuts On Keto

The short answer

Remember: the goal isn’t to omit one food, but to restrict carb intake to about 50 grams per day which helps your body get into ketosis.

30g of peanuts pack almost 5g of carbs, and about 15.5g of fat.

Compare that to 30g of macadamia nuts which has 4g of net carbs but nearly 23g of quality fats, and you may be swapping out your go-to keto snack.

What About Other Nut Butters

Is Peanut Butter Keto

Variety is not only the spice of life, but it’s also beneficial when it comes to nut butters, as different nuts contain different beneficial micronutrients. For instance, almonds are high in vitamin E, manganese, and magnesium, whereas cashews are high in vitamins E, K, and B-6.

Whether your preference is almond butter, cashew butter, or hazelnut butter, just remember that the same rules apply. Be sure to review the ingredient list and enjoy in moderation.

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Recommended Almond Butter Brands For Keto Diets

When buying almond butter, just like peanut butter, you always should check the label to find out whats really going into the spread. You should be looking for brands that have 90 to 100% nuts.

Avoid almond butter brands containing inflammatory vegetable oils, as these may harm your health even if they suit your macros. Despite being a higher-fat diet, its still recommended that those following a ketogenic lifestyle avoid:

soybean oil

sunflower oil

palm oil

In some almond butter brands, coconut or MCT oil is added to make the product smoother and easier to spread. Unlike vegetable oils, these two oils are perfectly acceptable and even desirable in a ketogenic diet. In addition to boosting your healthy fat intake, coconut and MCT oils may help you to feel fuller longer.

Some high-quality almond butters do have natural and healthy additives included for flavour, such as cinnamon, sea salt, vanilla bean or monkfruit . However, watch out for almond butter brands with other added ingredients such as artificial flavors, preservatives, stabilizers and sugar.

If youre looking for a high quality and keto friendly almond butter, try these all-natural almond butter brands:

Carbs: 1.9g Protein: 9.3g Fats: 15.8g

Oh So Natural Wholefoods Almond Spread

Carbs: 2.9g Protein: 4.4g Fats: 10.6g

Peanuts Are Good Sources Of Proteins

Even though this spread is relatively rich in proteins, it contains fewer methionine amino acids.

Remember that peanuts are legumes. Proteins from legumes have low cysteine and methionine compared to those obtained from animals.

You can easily get the methionine you need from other protein sources, and cysteine is not essential, meaning that your body can produce it on its own.

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