Monday, September 26, 2022

Are Peanuts On The Keto Diet

Why Is Traditional Peanut Butter Discouraged On Keto

Peanuts On Keto (Can You Eat Peanuts On Keto Diet)

Given the ketogenic diet focuses on high-fat foods, you’d be forgiven for thinking peanut butter would be more than acceptable. However, what you may not realize is that peanut butter is high in carbohydrates. Meaning that failsafe diet snack of peanut butter on celery or apple slices is no longer an option.

Naomi Whittel, Gainesville, Florida-based author of High Fiber Keto points out

Technically, peanuts are a legume, which are typically eliminated on a keto diet. However, you are allowed a small percentage of carbohydrates on the keto, meaning you could sneak some peanut butter in each day”.

Is Peanut Butter Inflammatory

One of the main criticisms Ive seen about peanut butter is that it can cause inflammation.

Heres the scoop: Peanut butter is high in Omega-6 fatty acids and low in Omega-3 fatty acids .

That alone is not necessarily a bad thing. The problem is that Americans are eating far too many Omega-6 fatty acids overall, and excessive Omega-6 consumption can indeed cause inflammation .

So its not the peanut butter itself that causes inflammation, but eating too many foods containing Omega-6 fatty acids.

The solution?

  • Omega-3 fatty acids actually help to fight inflammation, so making sure to eat more of these can help balance the effect of Omega-6s on the body.
  • Lower your consumption of foods containing Omega-6 fatty acids. If you cut out other culprits, then this could leave room in your diet for peanut butter.

What Is The Best Keto Peanut Butter

While you can absolutely make your own keto friendly peanut butter, there are store bought options that work well too.

For a peanut butter to be keto friendly, there should be two ingredients: peanuts and salt.

Always stick to natural peanut butter and avoid anything with added sugars to make sure your peanut butter is keto-compliant. Read labels to be sure your natural peanut butter is truly what it claims to be and is indeed sugar free.

Also be mindful of your total carbs for the day when indulging, as 2 Tablespoons of peanut butter contains 4 grams net carbs. Depending on how many carbs youre aiming to stay under in a day, this may or may not be a good fit.

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Will Peanuts Kick You Out Of Ketosis

Eating more than 30-50 grams of carbs per day may provide your body with enough glucose to stop producing ketones and fuel your muscles and brain with glucose instead.

Not ideal if your goal on keto is to lose weight.

  • 1,517 calories
  • 130 grams of fat
  • 64.7 grams of protein

Plus, these nutrition facts don’t take into account the various brands of peanuts and peanut butters. Many are made with preservatives, sugar, honey, and other sweeteners that increase the number of carbs and calories in a serving.

And finally, besides their nutritional value, another thing to keep in mind about peanuts is that, technically, they’re not nuts at all.

But Is Peanut Butter A Low Carb Ketogenic Friendly Food

Carbs in Almonds and Other Nuts: The Best Low

Some Natural Peanut Butters can be consumed in small amounts. Seed Butters such as 5 Seed Butter are a better alternative to Peanut Butters on a low Carb Ketogenic Diet due to the lower net carb count per serving.

A two-tablespoon serving of Natural Jif Peanut butter has 6 net carbs vs 5 seed butters 3 net carbs per serving.

If youve ever considered going keto but have been put off by some of the dietary restrictions, youre not alone. Perennial favorites such as peanut butter are allowed be eaten but are often discouraged or only allowed in small amounts. This is due to the high level of carbs in peanut butter per serving. Read Why Here

Incredibly, Americans spend over two billion dollars on peanut butter each year, it’s a staple in most homes – and a hard habit to break. So if youre an avid peanut butter fan that is missing out due to a ketogenic diet, we have the solution for you. It’s a smart keto peanut butter swap that is low carb and you will love.

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Is Peanut Butter A Good Choice For Peeps On The Keto Diet

Generally, peanut butter can fit into very low carb diets . But the type of peanut butter can affect its carb content.

Some types of PB are very high in added sugar. Sugars a carb, so that would make them a no-go for peeps on keto diets. Flavored PB may have several teaspoons of added sugar per serving and can be much higher in total carbs than plain PB.

Technically, you could eat these flavored peanut butters on a keto diet as long as you stay within your daily carb goal. But chances are, you prob dont want to use up half of your total daily carb allotment on a few tablespoons of PB!

Sticking to natural, unsweetened peanut butter is a great option, especially if youre on a very low carb diet. It contains fewer carbs than sweetened varieties, but still has lots of protein and healthy fats.

Fats In Peanut Butter

Its good that peanut butter contains a high amount of fat but being on the keto diet doesnt mean that any fat is good fat. The main issue with most peanut butter in stores today is that its processed using hydrogenated oils. Also known as artificial trans fats, these oils might put your health at risk and cause severe damage.

Always choose healthy fats over unhealthy fats that could be damaging to your health. Artificial trans fats in peanut butter may lead to increased risk of cancer and heart disease, and more.

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Keto Diet Prohibited Foods

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Keto Nuts: A Guide To The Best Nuts For A Keto Diet

Can You Eat Peanuts on Keto? Top 10 Nuts to Eat on Keto Diet

On keto, nuts can provide healthy fats, protein, and important vitamins and minerals. Yet some nuts are also high in carbohydrates. So, choosing the best nuts for a keto diet can be tricky.

In this article, well explore the best keto friendly nuts, while highlighting the nuts that arent so keto friendly, and others youll want to avoid.

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Roasted And Spiced Nuts

Roasted and spiced nuts may be tasty, but theyre usually coated in sugar, rendering them not keto-friendly.

Look out for labels like salted caramel, honey roasted, et cetera. Be sure to read a products label to make sure it has no added sugar. Hidden sugars make it nearly impossible to kick your carb addiction.

Cashews & 11 Pistachios

In case you missed it in the introduction, cashews and pistachios are two types of nuts which are typically not recommended for folks on the ketogenic diet. They have 22 and 15 grams of carbs respectively which is usually too high to maintain a state of ketosis. So while most nuts will work aim to avoid cashews or pistachios. Readers on reddit even lament cashews being poor keto options as well.

Also Check: Homemade Keto Creamer

Omega 3 To Omega 6 Ratio In Peanuts

Peanuts are high in fat which is great for keto. But a significant percentage of this is a type of fat called omega-6. And their not balanced out with omega-3s.

This is an issue because humans evolved eating a diet with a 1:1 omega-3:6 ratio. And our bodies are calibrated to use these fats in off-setting ways. 1

Omega-3s are generally anti-inflammatory, while omega-6s have inflammatory properties.

The Standard American Diet is loaded with vegetable and nut oils throwing this ratio far out of balance to the tune of 1 part omega-3s, to 16 parts omega-6s

Studies show that this extreme overabundance of omega-6s is linked to the inflammatory diseases responsible for the most deaths across the globe. Heart disease, diabetes, prolific cancers, along with mental disorders and depression all have chronic inflammation as a root factor. 2345

If you are eating a lot of high omega-6 nuts like peanuts and almonds, it is best to balance your ratios with high omega-3 foods like keto seafood, keto fish, and omega-3 keto superfoods like salmon roe.

If youre a vegetarian keto or vegan keto dieter, chia seeds are one of the only plant foods with a high omega 3:6 ratio at 3:1.

Omega 3:6 fatty-acids per 1 cup serving:


How To Have Peanuts Or Peanut Butter On Keto

Keto nuts  the best and the worst  Nutsculture
  • Choose a peanut butter that has no added sugar or preservatives .
  • Limit yourself to one serving per day if you’re trying to lose weight.
  • Track macros to make sure you’re not eating too many calories in general.
  • Experiment with other nut butters, like macadamia nut, almond, or cashew butter.
  • See how your body feelsâif you don’t feel good after eating peanut butter, don’t eat it.

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Many Nuts Are High In Dietary Fiber

Below, youll learn about the fat, protein, and carb content for a number of keto nuts. Youll notice a common theme: Most nuts have a high total carb count, but theyre also high in dietary fiber, thereby lowering the net carb count. Fiber has been known to help regulate blood sugar levels and reduce inflammation, thereby helping to reduce your risk of type 2 diabetes and heart disease.

Read Also: Does Keto Constipate You

Ways To Incorporate More Nuts Into Your Diet

  • Eat them as an afternoon snack: An ounce or two of nuts can help curb afternoon cravings and give your muscles a little protein boost after a workout. Pack them in your bag for a quick snack at work or after the gym.
  • Eat nut butters: If you aren’t in the mood for regular nuts for whatever reason, try spreading your favorite nut butter onto celery sticks or low-carb crackers.
  • Cook with nuts: Whether it’s mixing almond flour into your favorite low-carb treats or garnishing a dish with fresh pine nuts or pistachios, nuts are about as versatile as they are delicious.
  • Add them to salads: An easy, nutritious garnish that pairs well with vinaigrette dressings and fresh vegetables. A win-win!
  • Bread your proteins: You can use almond flour to bread chicken or fish, or even put chopped pecans on a piece of white fish. You’ll love the texture!

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

Keto Peanut Butter Bark
  • 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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A Reason Not To Go Nuts On Nuts

While Brazil, macadamia, and pecan nuts are good keto options, if you are trying to lose weight, overeating any type of nut may be problematic.

Keep in mind that all nuts have a high fat content and therefore contain lots of calories. Eating them is fine if youre hungry and need energy. But if youre just snacking on them between meals because the nuts taste good or you feel bored, then youre adding calories that you dont need.

The result? Your body will burn the fat from the nuts, instead of your stored body fat which is a problem if you want to lose weight. In this case, minimizing between-meal snacking may be the best option.6

As always, eat when youre hungry, and dont eat when youre not hungry.

What Makes Peanuts A Popular Choice For Low Carb Diets

Peanuts are commonly eaten as a snack or used in making a variety of different low carb recipes. Here are just a few of the reasons why theyre so popular:

  • Peanuts are incredibly rich in both protein and dietary fat, making them a great choice for a snack choice that will leave you feeling satiated.
  • Theyre also an excellent source of dietary fiber, with a 100 gram serving of peanuts offering 9 grams of fiber.
  • They can be enjoyed on their own or used to make a ton of different keto-friendly recipes.
  • You can make your own low carb homemade peanut butter!

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Net Carbs In Boiled Peanuts

Green Boiled Peanuts have ZERO net carbs because all of their carbohydrates come from fiber. On the other hand,a 1 Oz serving of unbranded boiled peanuts has around 3.5g of net carbs .

So the only boiled peanuts worth having on the keto diet are the GREEN ones!

Shop for convenient products and snacks!

What About Classic Peanut Butter Brands

What You Need To Know About Eating Peanut Butter on a Keto ...

Now that you know the ideal options, what if your kid only likes Jif or you’re out camping and someone whips out a jar of Skippy? These classic brands have a lot of product types but generally use added sugar and palm oil more than others.

Although there are the other nutritional concerns we mentioned above, most brands that use distasteful additives are still keto-friendly from a net carbohydrate perspective.

To save you some time, we’ve collected the most popular products from classic brands and rated their keto-friendliness. Our “Chomps Keto Score” is based on their net carb numbers and how many added ingredients they include, with 10 being the healthiest and 1 being the least.


Note: Reese’s Creamy Peanut Butter has more added ingredients than the other products listed here, which is why weve ranked it lower than the others.

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Dont Worry About Aflatoxins

One concern around peanut butter you may have heard about is aflatoxin exposure. Aflatoxins are a family of toxins found on various crops, including peanuts and tree nuts.

One case-control study found that long-term exposure to aflatoxins increases ones risk of liver cancer, malnutrition, and impaired immune function.

While this is a real concern, you likely dont need to worry because the USDA and FDA has implemented guidelines to minimize risk, including close monitoring of susceptible crops and imported products.

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