Open The World Of Peanut Butter Goodies
What can I do with peanut butter apart from eating it as it is or spreading it on Keto bread? For starters, did you know that you can use it and make a perfectly keto friendly peanut butter bread? Have you beef craving waffles? Try my peanut butter waffles recipe. Need something sweeter and more dessert like? Ive got a delicious chocolate peanut butter mug cake. So go ahead, enjoy!
Best Types Of Pb For Keto Dieters
If youre on the keto diet, choosing natural, unsweetened PB is the way to go.
Natural PB should only contain peanuts and salt. These products dont contain added sugars, oils, or other ingredients.
Here are a few good choices for natural PB:
- Once Again Creamy Peanut Butter:5 g net carbs per 2-tbsp serving
- Santa Cruz Organics Creamy Light Roasted Peanut Butter:2 g net carbs per 2-tbsp serving
- Smuckers Natural Chunky Peanut Butter:4 g net carbs per 2-tbsp serving
- Adams Organic Crunchy Peanut Butter:4 g net carbs per 2-tbsp serving
Remember, when youre shopping for PB, steer clear of flavored and sweetened PB like chocolate, cinnamon, maple, or honey flavors.
Also, keep in mind that peanut butter candies, cakes, and granola bars are high in added sugar. Just because a peanut butter cup has PB in it, doesnt mean it can fit into your keto diet. Always check the nutrition label if youre not sure if a product is right for you.
If youre not a PB lover, there are plenty of other nuts and seeds to enjoy on a keto diet.
Here are a few other nut and seed butters that can fit into your keto diet plan:
- Almond butter:3 g net carbs per 2-tbsp serving
- Pecan butter:1 g net carb per 2-tbsp serving
- Walnut butter:4 g net carbs per 2-tbsp serving
- Sunflower butter:2 g net carbs per 2-tbsp serving
- Pumpkin seed butter:2 g net carbs per 2-tbsp serving
Health Benefits Of Peanut Butter
Aside from fitting into a keto diet, peanut butter actually provides a lot of nutritional value. Heres a look at some of the key vitamins and minerals in a 100g serving of peanut butter:
- Vitamin B3 : 67% daily value
- Vitamin B6: 27% DV
- Copper: 24% DV
- Manganese: 73% DV
While thats more peanut butter than a person would likely eat in one sitting, it shows that there is more to consider with peanut butter than just fat and carbs.
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Are You Supposed To Refrigerate Almond Butter
All-natural almond butter, along with peanut butter, should probably be refrigerated. Thats because without preservatives, its quite susceptible to spoilage, particularly in warmer weather. The healthy fats oxidize quickly when theyre exposed to air, light, and heat. If you go through a lot of nut butter, you may finish the jar before it has a chance to go bad, but to maintain the best quality and flavour, the fridge is the safest place to store almond butter.
Note: All nutritional values and product information is accurate at the time of posting, but you should always check the label, especially when it comes to allergens or other health concerns. Information shared through this blog is derived from my own experience and learning for any medical advice regarding diet and nutrition, or before changing your diet drastically, I recommend consulting a doctor or nutritionist.
If youre just starting your keto journey or want to learn more about which foods are keto-friendly, you can download my Keto Basics eBook including dos & donts, simple keto swaps, and green & red lists ready for you to print and put on your fridge.
Youll also receive my top 10 keto recipes, giving you easy keto recipes for day-to-day essentials like crackers and condiments, so you can keep enjoying the foods you love. The Keto Basics eBook is available now for just $4.99 then its yours to keep forever!
How Much Peanut Butter On The Keto Diet Should You Eat Every Day
Even though peanuts are a good source of healthy fats, they contain carbs and proteins too.
This means that you must stick to a serving size of not more than two tablespoons. Sadly, this is not enough for your keto diet daily requirements.
Medical News Today reports that your body only enters the state of ketosis when it starts to burn fats instead of carbs .
The source further recommends keeping your carb intake under 10% of your daily intake to potentially lose weight and maintain ketosis.
Eating too many carbohydrates is what kicks you out of this state and makes your body stop burning fats. So, follow the serving size of peanut butter wisely.
If you are on a 2000 calorie plan, then do not take more than 50 grams of carbs every day. Peanut butter can fit into the 50 grams if you stick to the correct serving size.
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Can I Have Peanut Butter On The Keto Diet
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Peanut butter is one kitchen staple that many keto dieters love. Part of the reason is the high-fat content that helps get their body into ketosis. If youre new to the keto diet, you might be wondering if peanut butter is indeed keto-friendly, and how much tablespoons you can consume.
But just because it is high in fat doesnt mean you can indulge in it without guilt. This may leave you asking, can I have peanut butter on the keto diet? Find out the answer to your question and learn the carb content of peanut butter, as well as the best product for the diet!
Natural Vs Conventional Peanut Butter
For the most part, the nutritional value between natural and conventional peanut butter is the same, except that the conventional one usually has more sugar, which is one of your worst enemies on keto.
Any low-sugar or sugar-free peanut butter is good for your blood sugar levels, meaning it is a great option for people with diabetes.
Both of them contain mono and polyunsaturated fats which can help put you in ketosis and reduce your cholesterol levels. Products without an added stabilizer do have the advantage of being trans-fat-free.
Both are good for increased physical energy as well. Many bodybuilders and fitness junkies use peanut butter for increased calorie and unsaturated fat intake. Its a great snack for building and repairing muscles.
So, if your aim is ketosis and increased energy, you can go for either natural or conventional peanut butter, provided that the conventional one is sugar-free.
Another difference is that conventional peanut butter has preservatives that can be bad for your health. If you worry about the health risks of preservatives and also your ketone levels, then its better to stick with an all-natural peanut butter!
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Is Pbfit And Pb2 Peanut Butter Powder Keto
Peanut butter powders are a new rage among fitness enthusiasts!
They are made by removing fatty oils from roasted peanuts and then grinding them into a smooth powder. Luckily, the end product has much fewer calories than the regular peanut butter!
Its a win-win situation for those trying to cut down calories.
But what if you are on a low-carb diet? How does the two compare in terms of carbs?
In this article, well find out whether PBfit and PB2 are keto-friendly and how you can include them in your diet.
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Why Is Traditional Peanut Butter Discouraged On Keto
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”.
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Is Peanut Butter Paleo
Peanut butter is NOT allowed on the paleo diet as technically, it isnt a nut but actually a legume. However, as I want my paleo readers to have a tested alternative, I tried this out with both cashew butter and almond butter. Both work beautifully, but I prefer the cashew butter, as the flavor was more mild and rich.
What Are Some Peanut Butter Alternatives For Keto
If you dont like peanut butter or you or your loved ones are allergic to it, there are alternatives. The best substitute for peanut butter is other nut butters.
Any nut butter is suitable for keto. Almond, cashew or walnut butter are as good as peanut butter,
explains Paulina. There are a couple other options aside from nut butters as well.
Tahini is an alternative to peanut butter on keto.
If you want to go for something low in carbs, yet similar to peanut butter in taste and texture. Or one that you can use to replace peanut butter for keto recipes. Here are a couple of examples for you to consider.
- Sunflower seed butter : The nutrition profile of sunflower seeds is similar to peanuts 5, which may explain why butter made from them is also the closest in taste and texture to peanut butter. But it is slightly higher in carbs at 5g in an ounce 6.
- Almond butter : Almonds are a staple on a keto diet think almond milk, almond flour, and whole almonds. Feel free to add almond butter to the list. Its lower in carbs, milder tasting, and has more heart-healthy monounsaturated fats compared to peanut butter 7.
- Coconut butter : Also known as coconut manna, coconut butter is made by grinding coconut meat. It has the same carb count as peanut butter but more fat 8. A con is that it isnt a good source of protein. You can make coconut butter in a food processor and use it in sweet breakfasts or desserts.
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What If I Cant Eat Peanut Butter
If allergies are an issue, you have concerns about inflammation, or you simply dont like the taste of peanut butter, you can usually substitute with a variety of nut butters.
When choosing a nut butter, make sure that they are also natural with no added sugars.
Want to skip nut butters altogether? Other keto-friendly foods that are rich in Omega-3s include salmon, flaxseeds and chia seeds.
Quick History Of Peanut Butter
Peanuts originally came from South America and has the scientific name, Arachis hypogaea, which roughly translates to weed that has fruit growing underground. Very appetizing name
While theres debate about who originally came up with the idea of peanut butter, there are suggestions that South American Indians ground peanuts into a paste and mixed it with cocoa almost 3000 years ago. The modern day product, however, has its origins in more recent times .
The exact person who first invented peanut butter in its modern form is sadly lost to history. George Washington Carver is often credited with inventing this creamy spread, but he supposedly didnt actually invent it. Nor did John Harvey Kellogg , who helped popularize peanut butter as a healthy vegetarian food. However, Kellogg did filed the first patent for creating peanut butter in 1895.
And just in case youre wondering about the history of PB& J sandwiches, the first reference to them was made in 1901 in the Boston Cooking-School Magazine.
Nowadays, around half of the peanut crop in America is made into peanut butter .
So, is it healthy for us to be consuming so much of this stuff? Im not talking about the kind thats laden with sugar or the candies. Lets just look at the pure peanut butter itself for the purposes of this article.
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Net Carbs In Peanut Butter
The issue with this though is that as per Healths contributing nutrition editor Cynthia Sass, MPH, RD A keto diet is typically restricted to 5% carbs so if you eat 1600 calories a day, that’s a maximum of 20 grams of carbs per day. A two-tablespoon portion of unsweetened peanut butter provides 6 grams of carbs with 2 grams of that as fiber, that leaves 4 net grams of carbs. So in that portion, you’ve ‘spent’ 20% of your carb allowance, not including any veggies.
In short, eating peanut butter while following a keto diet, will more than likely push you over your daily carbohydrate allowance. Additionally, it may mean you miss out on more nutritious sources of carbohydrates such as vegetables as you have already met your allowance for the day.
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 70% of your daily meals from them. To reach such a target, you need to consume foods full of fats and low in carbs.
A 100-gram portion of this spread will give you 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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Calories In Peanut Butter Vs Almond Butter
Most of the calories in either peanut or almond butter come from their fat content. The rest of the calories come from their proteins, with the smallest amount from carbs. These ratios fit easily into the recommended proportions of a ketogenic diet.
When it comes to calories, almond butter has slightly more calories per serving than peanut butter but as fat is the primary contributor, this isnt a significant worry for most keto eaters.
Studies have also shown that the calories in natural nut butters rarely contribute to weight gain. Thats because the healthy fat and fibre content helps keep you full for longer.
However, the additive oils and fats used in some processed nut butters can affect the caloric count, and these are the primary ingredients that can contribute to weight gain.
What Is A Ketogenic Diet
The ketogenic diet originally gained popularity in medicine for its uses in controlling epilepsy in children. Similar to the Atkins diet, this diet forces the body to burn fats rather than carbohydrates. It became more mainstream
In short, a ketogenic diet is very high in fat and low carb. This kick starts a process known as ketosis where your body actively burns fat.
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Benefits Of Eating Peanut Butter
Peanut butter is packed with nutrients and dietary fats, making it a great snack for people who are frequently out and about while on the ketogenic diet.
Here are a few benefits of peanut butter consumption:
- Nutrient-dense. All-natural peanut butter contains ample amounts of healthy micronutrients including niacin, magnesium, sodium, potassium, and vitamin E.
- Macronutrient ratio. With a low carbohydrate, moderate protein, and high-fat macronutrient breakdown, peanut butter fits the ketogenic recommendations perfectly.
- Great energy boost. The healthy fat content provides your body with the necessary calories to maintain sustained energy throughout the day without worrying about the extreme highs and lows that come with sugar highs and processed carbohydrates.
- Abundant in monounsaturated fat. Studies have shown that these types of fats can help lower blood pressure, reduce “bad” LDL cholesterol, and even decrease cardiovascular risk.
- Good source of fiber. Fiber has been shown to help lower the risk of stroke, obesity, gastrointestinal diseases, high cholesterol, and high blood pressure.
- Keeps you full. Peanut butter helps you stay satiated so you aren’t constantly craving food in between meals. This helps you lose weight by eating fewer calories overall.
How To Make Keto Peanut Butter
To make keto peanut butter at home, youll need a high-powered blender. I use my Vitamix but any brand will do. Add your peanuts, start on low speed then gradually increase it until its on high. Using a tamper, continually press the peanuts into the blades until the peanut butter reaches your desired consistency.
This entire process takes about one minute.
At that point, you can drizzle in some avocado or MCT oil which will make it smoother and add some healthy fats. You can also add some erythritol or monk fruit to sweeten it. Neither of these ingredients is necessary, however.
To clean your blender afterward, add some hot water and a drop or two of dish detergent. Blend on high for a minute or so. This makes cleanup a breeze!
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