Peanut Butter On The Keto Diet
Did you know? About half of the peanut crop in America is made into peanut butter!
Peanuts are technically legumes, not nuts. But from a nutritional standpoint, their macros are closer to nuts. Peanuts are an excellent source of many vitamins and minerals, including biotin, copper, niacin, folate, manganese, vitamin E, thiamin, phosphorus, and magnesium.
In the US, any products labeled peanut butter must contain at least 90% peanuts. What makes up the other 10%?
Most major brands of peanut butter add white sugar, and some other brands use dried cane syrup, agave syrup or coconut palm sugar. Most peanut butter brands also contain emulsifiers or vegetable oils which prevents the peanut oil from separating from the peanut paste.
Trader Joes Creamy Peanut Butter
Trader Joes Peanut Butter is another peanut butter that you can enjoy alongside your ketogenic regimen.
It is high in healthy fats but low. Also, it does have low sugar content, so you need to watch out how much you eat.
This is a great addition to peanut butter fat bombs, peanut butter cups, or even coconut oil bites.
Smuckers Natural Chunky Peanut Butter
If you are looking for a rich, wholesome peanut butter ideal for your keto diet, this peanut butter by Smuckers could be exactly what you need?
This peanut butter is natural/ organic, and the best part is that it only features two ingredients organic, roasted peanuts, and about 1% salt, or less.
Each serving of this peanut butter, two tablespoonfuls gives you 8g of protein and 16g of healthy saturated fats.
This peanut butter is free of gluten, its non-GMO certified, USDA-organic, and kosher pareve.
Thanks to the natural formulation of this peanut butter, its an excellent fit for sandwiches, snacks, and you could also incorporate it in dressings and dips.
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The Bottom Line: Keto Diet Friendly Peanut Butter
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Is Peanut Butter Okay On The Keto Diet
Peanut butter is a fantastic choice for keto. Its naturally high in fat with a good amount of fiber and protein. If you buy store-bought peanut butter, be sure to check the label for added sugar and other unwelcome ingredients. They can add a lot of extra carbs and shouldnt have anything other than peanuts, salt, and possibly a little oil.
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What Is The Keto Diet
The keto diet is a high-fat and low-carb meal plan that is similar to other low-carb diets.
The diet focuses on reducing your carbohydrate intake and replacing them with fat. This reduction of carbs leads to a body state known as ketosis.
In this state, your body will burn a lot of fats for energy. The fat in your liver will be turned into ketones which will supply energy to your brain .
This diet causes a significant reduction in your blood sugar and insulin levels. This effect, along with the increased production of ketones, will have some significant health benefits.
There are several types of keto diet. They include the following:
- Standard Keto Diet : Involves reduced carbohydrates, moderate proteins, and high-fat meals. The diet comprises 70% fats, 20% proteins, and just 10% of carbs .
- Cyclical Keto diet : Here, you are supposed to alternate carb and keto days. For instance, you can have five keto days followed by 1 or 2 high carb days.
- Target Keto Diet : This plan allows you to add carbs when working out.
- High Protein Keto Diet : Similar to SKD, but includes more proteins. The ratio of micronutrients is 5% carbs, 35% proteins, and 60% fats.
How Much Peanut Butter Can I Eat On A Keto Diet
Peanut butter is a great way to get a protein boost during the day. It can even be added to fat bombs for an extra kick. The only downside to eating peanut butter is that its hard to stop! The creamy texture and nutty goodness are hard to resist for even the toughest of keto followers. If you are not careful with the servings, you could cause your ketone production to come to a grinding halt.
The amount of peanut butter you can eat on a keto diet depends on two factors. Which keto diet you are following and whether or not you have reached your macro quota for the day.
For those who are following the standard keto diet or the SKD, the recommended number of carbs should be anywhere between 20 to 50 grams a day. If you havent reached your daily limit, then a serving of two tablespoons of peanut butter wont affect your state of ketosis.
The targeted keto diet or TKD is similar to the SKD but allows for 20 to 50 more grams of carbs up to an hour before exercising. Anyone who goes to the gym regularly would find this variation of the diet to be more suitable for their active lifestyle. The amount of peanut butter should still be restricted but a serving of anywhere between two to four tablespoons before your workout is fine. The protein content in peanut butter will give you the pre-workout fuel needed to bulk up those muscles.
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Perfect Keto Nut Butter
Perfect Keto contains a low level of carbohydrates which are specifically made for the ketogenic lifestyle.
Perfect Keto is rich, thick, and sugar-free, making it a good snack partner aside from being keto-based peanut butter.
Perfect Keto is made from the finest and premium ingredients such as nutrient-rich cashews, macadamia nuts, and coconuts, as well as MCTs for a long-lasting source of energy.
Its MCTs are good for digestive function, energy levels, and cognitive functions such as sharpness of the mind and mental clarity.
Lastly, it contains no sugar and preservatives, making it a great choice for those on a low carb regimen.
Nut butters are particularly perfect for fat bombs because of the MCTs it includes.
If you are looking to make high-fat ketogenic peanut butter cookies, go with the one from Perfect Keto.
Did I Cover All You Wanted To Know About What Brand Of Peanut Butter Is Best For The Keto Diet
In this article, we took a deep dive into the world of peanut butter and how it fits into the keto diet.
We explored why some brands are terrible for keto. But also which brands are best and have the lowest carbs. We even compared peanut and almond butter to see if one is better for keto than the other.
Ultimately, we answered the question of what brand of peanut butter is best for keto?
How is your keto diet going?
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How Much Peanut Butter Can You Eat On A Keto Diet
Peanuts, the core ingredient of peanut butter, are technically a legume and not a nut at all. While usually prohibited on a keto diet, peanuts have a much higher fat content than other legumes. This nutritional difference is what makes peanuts a suitable choice for keto diets, offering a natural boost of unsaturated fat.
However, its important to note that like other varieties of legume peanuts can be an inflammatory food. So if your motivations for sticking to a keto diet include the management of health conditions, you may find that peanuts arent a good fit for you. When introducing a food or food group, pay attention to the way your body reacts and any fluctuation in symptoms.
And even with their promising macronutrient profile, its not really a good idea to eat as many peanuts as you like. If youre on a keto diet, youre aiming to acquire 60 to 80% of your daily calories from fat and around 20 to 30% protein. As a general rule of thumb, a keto diet usually means keeping your net carbs under 20 grams per day though some people choose a number between 20g and 50g, particularly if tracking total carbohydrates instead.
Of course, this does not include the nutrition that comes from other food you eat during the day, which is always the biggest factor to consider. Whether a certain food is keto-friendly will always depend on how it fits into your overall eating plan.
The Health Benefits Of Peanut Butter
So now you know how peanut butter is produced and the process involved, but what about its health benefits? In addition to sugar, salt, and peanuts, the food paste consists of other nutrients such as:
- Vitamin E
Peanut butter is valuable to the keto diet because its a source for healthy fats/oils and protein. Specifically, peanut butter is a source of monounsaturated fats just like olive oil, avocado and canola oils are.
MUFAs contain one double bond in their chemical makeup and have been shown to have health benefits .
These fats can provide antioxidants and help reduce bad cholesterol levels in the blood and even lower the risk of heart disease.
Frequent nut consumption can also help with depression, mild cognitive disorders, and chronic age-related diseases like Alzheimers.
Research has shown that antioxidant and anti-inflammatory actions in the nut sources are a major contributor to reducing the effects of these diseases.
From a diet perspective, nut and seeds are high in fiber, which helps you feel fuller more quickly and for longer. This will impact your overall food and caloric intake.
Additionally, the antioxidants present in peanut butter, such as p-coumaric acid, has been shown to reduce arthritis in rats .
On the keto diet, its important to choose foods that have monounsaturated or polyunsaturated fats. Polyunsaturated fat sources are seeds , corn and soybean oils, and walnuts.
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What Are Fat Bombs
The internet has made it much easier to follow a low-carb lifestyle. Just search for snack on keto fat bomb or snacks for keto fat bomb and youll discover hundreds of mouth-watering recipes that are super easy to make. There are many different ways to make fat bombs. One popular idea involves these steps: melt coconut oil, whisk the coconut oil together with peanut butter and other ingredients , spoon into cupcake liners, freeze for at least 2 hours, and thats it.
Is Peanut Butter Healthy
While peanut butter can most certainly fit into your keto diet, some people question whether or not this food is actually healthy for your body.
Some concerns around peanut butter that you may have heard about include cross-contamination, aflatoxin, genetic modification, and processing with vegetable oils.
While these concerns are valid, the answer to whether or not peanut butter is healthy comes down to one thing quality.
A high-quality, natural peanut butter wont contain many of the concerning factors that put peanuts under scrutiny in the health and wellness scene.
Lets take a look at each of these issues in more detail.
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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.
Keto Bars Chocolate Peanut Butter Bar
As a keto dieter looking for the best keto-friendly peanut butter bars, this chocolate peanut butter bar by Keto Bar is one of the best peanut butter bars on the market as it allows you to enjoy a healthy snack with just the right macronutrient ratios.
This peanut butter bar has the right fat and protein content, and the best part is that it has just the right amount of carbs, at 3 grams. The fat content is 21g, meaning that the bar will give you all the fats you need to stay healthy.
This peanut butter keto bar is homemade using the simplest ingredients, and its vegan and gluten-free.
You can pick the dense and dense textures of this no-bake keto peanut butter bars. These peanut butter bars are a perfect blend of fudge, brownies, and dark chocolate. Therefore, you get to enjoy the bursting flavors of rich and dense chocolatey, peanut butter goodness.
The other reason why you may like this peanut butter keto bar is that this bar will not melt under high heat, even though it has chocolate.
Finally, this peanut butter keto bar is not overly sweet, and its a good idea for keto dieters.
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What About Classic Peanut Butter Brands
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.
Is Peanut Butter Keto We Asked A Nutritionist
Peanut butter has protein, carbs, and fatbut are these macronutrients in keto-friendly ratios?
If you’re on the keto diet, you’re probably always wondering if a specific food contains the right ratio of macronutrients to meet keto’s high-fat, low-carb guidelines. Breads and cereals are easy to figure out, since most are too carb-heavy to keep your body in that fat-burning state of ketosis, which is the goal of the keto diet. Meat, on the other hand, is typically OK because of its protein and fat levels. But what about peanut butter, which contains protein, carbs, and fat? Is peanut butter keto?
Technically, peanuts are a legume, which are typically eliminated on a keto diet, Naomi Whittel, Gainesville, Florida-based author of High Fiber Keto, tells Health. But peanuts are higher in fat than other beans, which gives them the green light for keto. Peanuts are more nutritionally similar to nuts, such as almonds, in that they are high in fat and low in carbs, Whittel says.
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But that doesnt mean you can eat as much PB as you like. If youre limiting your daily carb intake to 50 grams of net carbs, Whittel says two tablespoons of peanut butter per day will fit nicely into your plan. Two tablespoons of natural, high-quality peanut butter contains about 185 calories, 16 grams of fat, 8 grams of protein, and 7 grams of total carbs.
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Almond Butter Keto Benefits
Roasted or raw almonds can be made into a paste to make almond butter.
When you purchase almond butter brands in the market, you will find that most only contain almonds for ingredients. But stores with grinders also often have an almond grinder too, which is a great way to get almond butter.
Almond butter tends to separate into oil and solids. If you stir it quickly, then the oil would soon be incorporated in the solid. It is also runny compared to most commercial peanut butter brands.
If you are allergic to peanuts, then almond butter can be a great alternative.
The taste of almond butter is very different from the taste of peanut butter. It has a strong almond flavor but is mild and slightly sweet. It has a sticky and runny consistency.
The calorie content of almond butter is slightly lower than that of peanut butter. The protein content is also slightly lower than peanut butter. But different brands may have slightly different numbers than the 365 Organic Peanut and Almond butter I used for comparison.
Almond butter is superior to peanut butter as far as macronutrients are concerned. You get a higher value of calcium, vitamin E, iron, niacin, magnesium, zinc, and copper. It also has the same level of potassium and less selenium and folate than what you have in peanut butter.
Since almonds are very low in carbs, people on a keto diet can freely take it. If you take 2 servings of almond butter, you get 7 grams net carbs.
So which is best for keto?
Why Is There Oil On Top Of Real Peanut Butter And What To Do About It
In both regular and natural peanut butter, they add some form of processed oil to stabilize the peanut butter. This means that the natural oil from the peanuts wont separate at room temperature. Without those damaged oils, your peanut butter is going to naturally separate at room temperature.
This is a natural thing and it is what is supposed to happen when you grind up nuts, so dont worry about it.
So what do we do about it?
I start by storing my unopened peanut butter jars upside down. This causes the oil to separate to the top which is actually the bottom of the jar.
Then, when Im ready to open a new jar of peanut butter, I flip the jar over and open it. Under the lid, I find only peanut butter, though at this point its pretty dry peanut butter.
Using a butter knife I stir the oil at the bottom of the jar into the drier, ground-up peanuts.
I start by just pushing the knife all the way to the bottom and spinning it to start to work the oil into the peanuts. I do this a number of times until the peanuts get a little more moistened.
As the peanut butter becomes more fluid, then I start stirring until the oil is completely incorporated into the peanuts.
At this point, you are going to have peanut butter that is slightly more liquidy than regular peanut butter, but not by much.
Then I store my newly mixed real peanut butter in the refrigerator. At these cooler temperatures, real peanut butter is stable, and the oil wont separate again.
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