Monday, September 26, 2022

What Peanut Butter Is Keto Friendly

Trader Joes Creamy Peanut Butter

Is Peanut Butter Keto Friendly? Keto Coach Lori Ballen

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.

When Is Peanut Butter Not Keto

Peanut butter should only contain two ingredients

  • Roasted Peanuts
  • Pinch of Salt

However, a lot of commercial brand peanut butter will have any number of other ingredients added, the most common of which are

  • Palm Oil
  • Sugars

The sugars included are not likely to be keto-friendly and will take you over your daily carb count, and palm oil should be avoided for ethical reasons.

Ideally, where possible, we all should be eating 100% organic peanut butter.

Santa Cruz Organic Peanut Butter

Last but certainly not the least, Santa Cruz Creamy Peanut Butter contains a high amount of healthy fats and moderate protein, making it a good addition for your keto regimen.

However, it also contains a low amount of carbs and sugars, so it is important to keep that in mind.

This doesnt mean you cant have it, it just means that you have to keep your serving low, watching your carb intake.

A great way to use this is by adding it to fat bombs or to keto peanut butter balls.

Aside from that, Santa Cruz Creamy Peanut Butter is non-GMO and contains no hydrogenated oil or any artificial flavors.

This is a great option for someone on the keto regimen who has little total time to prep food.

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The Bottom Line On Keto Peanut Butter

Peanut butter is a fantastic keto-friendly snack when eaten in moderation, but it is possible to overeat, and there are notable differences between brands.

We recommend sticking to all-natural peanut butters with just 1-2 ingredients, avoiding any brands that add in additional oils and sugars, and measuring out your snacking in tablespoons for the best results.

Happy ketoing!

What Is Its Macro Content

Is Peanut Butter Keto? Expert Answers and Alternatives ...

While it will vary slightly from brand to brand, typically, two tablespoons of an all natural, unsalted peanut butter is going to have the nutritional value of:

  • 175 calories
  • Iron
  • Phosphorus

While there are many healthy benefits of peanut butter, keep in mind that it is also very dense and has a high calorie count. This means that if you are on the keto diet, you are going to have to limit the amount of peanut butter that you consume to smaller doses.

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How To Eat Peanut Butter

Here are some creative ways you can start incorporating peanut butter into the keto diet:

  • Keto-friendly protein balls-No bake, mix with keto protein powder and it works as a keto snack.
  • Peanut butter fat bombs-Can be rolled into a ball or baked in mini muffin tins. Works as a snack.
  • Low carb, sugar-free peanut butter fudge.
  • Keto peanut butter bread.
  • Keto pancakes.
  • Low carb peanut butter cookies-Its hard to give up those peanut butter cookies, but these are worthy alternatives.
  • Use as a dip for certain keto-friendly foods, like celery.
  • Use it as a spread on low carb tortillas.
  • Use it as a sauce for chicken , shirataki, or spaghetti squash noodles.
  • Add a spoonful into your shakes, whether they are a protein or otherwise. Itll help with taste, consistency, and of course, add protein.

Peanut Butter Can Be A Healthy Addition To The Keto Diet

Cynthia Sass, MPH, R.D., says “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. If 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” .

To get the most nutritional and low-carb mileage from peanut butter, make sure it contains a maximum of two ingredients: peanuts and salt. Many peanut butters contain added sugars, which translates to added carbs. Jessica Crandall Snyder, R.D.N., spokesperson for the Academy of Nutrition and Dietetics, adds, “The keto diet is all about staying in the nutrient ranges, so avoiding added sugars is key” .

So read labels carefully. But, as long as the portions are measured carefully and the math is right, peanut butter is an indulgence that gets a keto thumbs-up.

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What Is Peanut Butter Made From

As you might have guessed from the name and taste, peanut butter is made from ground and roasted peanuts. In some cases, peanut butter is packaged without any additives and is 100% peanut butter.

However, some manufacturers add salt, sugar, certain stabilizers, and additional fats while selling their products, so be sure to check the labels.

Peanut Butter On The Keto Diet

Peanut Butter Cookies: Keto Friendly

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.

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Is Almond Butter Keto Friendly

Almond butter is another popular and much-loved spread, with an earthy flavour and sticky texture. You might find almond butter brands labeled as raw or roasted depending on how the almonds were prepared before being ground.

Unlike peanuts, which are actually legumes, almonds are a kind of tree nut. Thus, almond butter is a good alternative for people who are trying to avoid legumes in their diet.

Lets check out the macronutrients found in almond butter. Below are the nutritional figures of 1 tablespoon of almond butter:

Calories: 123

Protein: 4.25 grams

Sugars: 1.25 grams

Source: USDA & Medical News Today. Note that this nutritional data reflects net carbs as per Australian nutritional labelling, and has been adjusted to reflect an Australian tablespoon.

Almond butter is also rich in minerals such as copper, potassium, iron, calcium and manganese. Almonds are an abundant source of vitamin E and riboflavin. These nutrients improve cardiovascular health, support bone growth, normalise blood sugar and repair cell damage. Pretty impressive!

Nutrition & Macros Of Almond Butter Vs Peanut Butter

In a battle of almond butter vs peanut butter, which is better for a keto diet? Its difficult to choose a clear winner, since both can be enjoyed in moderation. However, if were looking at the most important factors for a ketogenic diet the fat, protein and carb content almond butter does manage to edge in on top.

Opting for almond butter can also be a good choice if youre aiming to reduce your intake of inflammatory foods, a common goal for people with certain health conditions. The hefty dose of vitamin E and other antioxidants in almonds can in fact have the opposite effect, so theyre frequently recommended on an anti-inflammatory diet.

In all honesty, both almond butter and peanut butter can be great for keto eaters due to their healthy fat content and natural proteins. But lets zoom in a little closer on the macros so you can make a more informed decision.

Remember, each brand of nut butter will vary slightly on macros and nutritional content an inevitable result of using natural ingredients and relying on companies own analysis for nutritional information.

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Is Peanut Butter Suitable For Keto

A single 2-tablespoon serving of peanut butter contains 5 grams of net carbs, so you can eat it in moderation on the keto diet as long as you carefully plan the other foods you eat.

All the same, its important to check the ingredient list. Some products contain added sugar or honey that significantly increases the carb count .

Additionally, you should be mindful of other products made with peanut butter, as desserts like candies, cakes, pies, and cookies that use this ingredient are often high in carbs .

As such, its safest to stick with plain peanut butter thats made with only peanuts and salt.

Finally, if youre doing keto for weight loss, its a good idea to stick to a small portion size of 2 tablespoons and limit how often you eat peanut butter. Thats because its rich in calories for a fairly small serving size.

Are Some Pbs More Keto

Is Peanut Butter Keto Friendly? Carbs In Peanut Butter ...

Yes! Peanut butter with added sugar increases the carb content but not the fiber content, says Schaub, meaning youll consume more net carbs. The most keto-friendly peanut butters have just peanuts and salt as ingredients because they have the highest fiber content, which you can subtract from the total carbs, she explains.

Unfortunately, your childhood favorites, like Jif and Skippy, are not the best choices given that they contain added sugar. Schaub says many variations are also flavored or altered to reduce the fat content, which is another thing to avoid when making a PB purchase when you’ve got keto on the mind.

A good rule of thumb: Look for ingredient labels that include only peanuts and salt, palm oil, or coconut oil.

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What Is The Best Peanut Butter For The Keto Diet

We have seen the peanut butter with the lowest calories above, but the best peanut butter for the keto diet is Smuckers Natural Peanut Butter, either creamy or chunky.

I say that not necessarily because its better than some of the brands listed above in the low carb peanut butter section. Instead, I list it because you can likely find it on any grocery store shelf.

And in our busy lives, easily being able to find something is a winner!

This brand does not use hydrogenated oils and its ingredients are only peanuts and a trace amount of salt. It is the best brand of peanut butter that is easily accessible on the market. It is great for your morning toast or an evening snack.

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.

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Can You Eat Jif Or Peter Pan Peanut Butter On A Keto Diet

Unfortunately, although JIF and Peter Pan are the most popular peanut butter brands in the country, they do not qualify for the keto diet. Skippy is in the same boat also.

JIF and Peter pan are regular kinds of peanut butter that are made with hydrogenated oils. You will find the highest amount of trans fat in these products. They also contain a great amount of sugar which is a no-no in the keto diet.

These days, they have jumped on the all-natural bandwagon. But even though you might find All-natural Jif, Skippy, or Peter Pan, they still have a lot of sugar which will knock you out of ketosis.

Even the Peter Pan product called Simply Ground still has sugar and hydrogenated oils, so you cant go by the name.

Simply JIF creamy, JIF extra crunchy peanut butter, JIF creamy peanut butter, and JIF creamy reduced-fat peanut butter all contain fully hydrogenated vegetable oils, mono and diglycerides, molasses, sugar, and salt.

The reduced-fat peanut butter also contains corn syrup solids on top of its 4 grams per serving sugar content. These ingredients provide no nutritional value other than calories.

Peter Pan crunchy and Peter Pan creamy, cheaper brands of peanut butter, are nutritionally worst. They contain 3 grams of sugar per serving and contain hydrogenated vegetable oil.

If you love peanut butter for breakfast, you might also be wondering about yogurt and keto.

Just click that link to read it on my site.

Peanut Butter Friendly Recipes

Enlightened – Marshmallow Peanut Butter | Keto-Friendly Ice Cream!

Peanut butter is an all-rounder awesome snack that used to be on your sandwich for lunch every day when you were young. Now that youve grown up, there is a whole lot more you can do with peanut butter than just spreading it over a roasted toast.

Here are some amazing butter friendly recipes to make your day more healthy and tasty:

  • Cucumber peanut butter bites

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What Makes Peanut Butter A Popular Choice For Low Carb Diets

Here are just a handful of the reasons why peanut butter is such a popular choice among individuals following low carb diets:

  • Excellent source of saturated fats, monounsaturated fats, and polyunsaturated fats
  • Moderate source of protein and dietary fiber
  • Low in net carbs
  • Convenient option to add into protein shakes and smoothies
  • Used to make a variety of tasty keto snacks

Can You Chew Gum On Keto


Keto gum is a aspartame free chewing gum option providing a healthier alternative to traditional gum, mints, and other keto candy options. With long-lasting flavor, our natural keto gum makes it easy to stay in ketosis for an extended period.

Celery sticks are a low calorie, low carb food that a person can eat while following a keto diet. According to the USDA , 110 g of celery or about nine celery sticks contains around 3 g of carbs. Celery sticks are excellent choices for dipping in nut butters, such as unsweetened peanut or almond butter.

Here are some excellent, keto-friendly snack options:

  • Almonds and cheddar cheese.
  • Half an avocado stuffed with chicken salad.
  • Guacamole with low-carb veggies.
  • Trail mix made with unsweetened coconut, nuts and seeds.
  • Hard-boiled eggs.
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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.

    Rx Nut Butter Peanut Butter

    Is Peanut Butter Keto Friendly? Plus the Best Low

    RX Nut Butter is made with some of the highest quality and high-value ingredients.

    Whether you prefer to spread your nut butter over strawberries, add it to peanut butter balls, or simply adding it to your keto cookies, RX Butter is perfect for any use.

    Not only is it easy to spread, but it is a nutrient-dense mix of ingredients.

    But perhaps, what makes RX Butter so great is that it is highly packed with protein!

    This is great on the go when you have a low amount of total time to make a snack.

    Their individual packs also make them a convenient on-the-go snack for your keto life.

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    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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