Saturday, October 1, 2022

What Peanut Butter Is Keto

The Truth About Peanut Butter: Is It Healthy And Keto

Keto Peanut Butter Cookies | Easy Keto Cookie Recipe

From whole wheat sandwiches to PB& J, cookies to keto diet-friendly fat bombs there are plenty of reasons peanut butter appeals for sweet tooths and fitness enthusiasts alike.

This guide will cover peanut butter facts, tips to choosing the right product, possible alternatives, and delicious peanut butter recipes that support weight loss while fueling you up.

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

Health Benefits Of Peanuts And Peanut Butter

Peanuts have a favorable macronutrient and micronutrient profile for any diet , making them a great snack choice for nearly anyone looking to optimize their health. As long as you buy peanut butter or nut butter with quality ingredients and no unnecessary additives, youre sure to benefit in the following ways:

Also Check: Homemade Keto Coffee Creamer

Recommended Low Carb Peanut Butter Brands For Keto Diets

Maintaining ketosis means you have to stay within essential nutrient ranges what most people refer to as their macros, or the ratio of macronutrients. People on a low carb eating plan will usually tally their intake of fats, proteins and carbs throughout the day, aiming for an ideal balance and sticking to a carb ceiling .

One of the most essential steps towards keeping carb intake low is to avoid foods with added sugars. Unfortunately, many commercial and readily available peanut butter brands in Australia have a lot of added sugars. Yes, the Kraft peanut butter we all grew up eating is packed with sugar!

Note too that commercially prepared peanut butters have additives such as hydrogenated oils, which may contain trans-fats not the kind you want to be consuming, even on a high fat diet. Shockingly, some varieties of peanut butter are made with less than 50% real peanuts.

Thus, if you want to incorporate peanut butter into your keto diet, look for all-natural peanut butters. Check the ingredients on the label, and choose brands with no added sugar or vegetable oils.

Ideally, the peanut butter youre looking for should have only two main ingredients: peanuts and salt. Also keep an eye out for those that are advertised as low fat these usually have added sugar, oils and additives.

Are you looking for natural peanut butter in a supermarket near you? Here are some of the best low carb peanut butter brands in Australia:

Carbs: 1g Protein: 5.7g Fats: 8.3g

Fats In Peanut Butter Vs Almond Butter

Keto Fudge! BEST Low Carb Keto Peanut Butter Chocolate ...

Fat is, of course, a major priority in a keto diet. Both peanut butter and almond butter have similar amounts of fat at around 10 to 11 grams per tablespoon. Even commercial peanut butter with added hydrogenated oil has a similar fat content, though not all fats are equally desirable.

Looking at the type of fat these nut butters have yields more interesting data. Both natural peanut butter and almond butter contain monounsaturated fats. These are good types of fat, providing health benefits such as reducing your risk of heart disease. However, almond butter does have 25% more of this healthy fat.

Both peanut and almond butter also contain omega-6 fatty acids, which can lessen the risk of cardiovascular ailments.

Almond butter proves to be the highest in fat, but only by a difference of one gram on average.

You May Like: Keto Root Vegetables

What Is The Lowest Carb Peanut Butter

This site is reader-supported and we earn commissions if you purchase products from retailers after clicking on a link from our site. As an Amazon Associate, we earn from qualifying purchases.

Opposing claims regarding peanuts on the keto diet exist. Some say a firm no to peanuts, while others think they are okay as long as you dont exceed your daily carb limit. Our opinion? Find the lowest carb peanut butter and enjoy it in moderation.

Peanut butter can be on the table when it comes to the ketogenic diet. But what is the lowest carb peanut butter? Take a look at the lowest carb peanut butter brands we recommend and an easy peanut butter recipe you can make at home yourself!

Is Pb2 Powder Keto

PB2 is high in carbs and isnt very keto-friendly. Each serving of 2 tablespoon contains 4-5g of net carbs.

In fact, PB2 is only worse than regular peanut butter since it is devoid of fats. The good-quality unsaturated fats are pressed out when making PB2 powder.

On top of it, the powder also contains added sugar.

So you are essentially getting the same number of carbs with much fewer fats than the peanut butter!

Whats more, you are not only losing the good fats, but also saying goodbye to the fat-soluble vitamins.

Peanut butter is a well-known source of Vitamin E, a fat-soluble vitamin. A single serving contains as much as 15% of your daily recommended intake.

But the moment you shift to powdered PB, you miss out on this powerful anti-oxidant! This is actually a big deal considering the fact that 80% of Americans fail to meet their daily recommended intake of Vitamin E.

If you really want to use PB2 powder for whatever reason, we highly recommend diluting those carbs!

However, there are ways to dilute the carbs in PB2 and turn it into a much more keto-friendly paste. You can easily mix it with unsweetened almond milk or HWC and use stevia to sweeten it.

Here are the nutrition stats for PB2:

Serving Size: 2 tbsp.

  • Fiber: 1g
  • Net Carbs: 4g

PB2 powder is a great match for keto-friendly smoothies. When mixed with hwc, its a great addition to low-carb frozen desserts!

RELATED: Are Boiled Peanuts keto?

Don’t Miss: Is Carrot Good For Keto Diet

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.

Is Peanut Butter Keto Friendly We Asked The Expert

Keto Peanut Butter Pie In 5 Minutes
  • 5 minute read

The typical profile of a keto-friendly food is: high-fat, low-carb, and moderate in protein. Peanut butter fits this profile nearly perfectly. Besides fitting the keto profile, natural peanut butter is nutrient-dense and packed with healthy fats, protein, antioxidants, vitamins, and minerals. Its also loaded with fiber a nutrient that is sometimes inadequate on a keto diet.

Keeping your body nourished and satisfied is important if you are trying to lose weight. Because peanut butter is rich in protein and fat, it can help keep you full for longer and reduce hunger in-between meals.

Recommended Reading: Carrots On Keto

Spread The Love Naked Organic Peanut Butter

This keto peanut butter is a natural blend of peanuts without any added ingredients. NAKED organic peanut butter is the perfect keto peanut butter if you want to avoid artificial ingredients. It’s a great addition to smoothies and keto shakes. There is no palm oil, salt, or sugar added to this keto peanut butter.

  • Made with love in California, USA, made in small batches, and made with just one ingredient: Dry-roasted organic peanuts.
  • All-Natural, vegan, gluten-free, dairy-free, preservative-free, sugar-free, salt-free, certified kosher, non-GMO, no palm fruit oil and no junk.
  • No added sugar

Prices pulled from the Amazon Product Advertising API on:

Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on at the time of purchase will apply to the purchase of this product.

Carbohydrates In Peanut Butter Vs Almond Butter

As a rule of thumb, peanut butter contains more net carbohydrates than almond butter, at 3.25 grams compared to almond butters 1.62 grams per tablespoon. Choosing an all-natural nut butter is always your best bet when it comes to minimizing the carb count and if you can find a skin-on peanut butter, the extra fiber reduces the net carbs once again.

Ultimately, if youre buying an all-natural nut butter, either option can be made to suit your daily macros. Because youll be limiting the quantity you eat to small keto-friendly portions, you can still afford to choose your favourite.

Don’t Miss: No Cow Bar Keto

Freshly Ground Peanut Butter

Freshly ground peanut butter is usually chunky, sometimes smooth, and can be bought in stores or made at home. Its key feature is its freshness and the absence of additives and sweeteners. Most of the time, it has added salt to make it taste a little less sweet.

All types of peanut butter contain 90% peanuts, but what makes freshly ground nut butter special is, it usually has little to no sweeteners and it is guaranteed fresh. Like natural peanut butter, its oil is usually not stabilized so it is not emulsified into the product and therefore requires mixing before serving.

What Is A Ketogenic Diet

Keto Peanut Butter Fudge Recipe

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.

Recommended Reading: How To Poop On Keto

What Is Peanut Butter

Peanut butter, scientifically known as Arachis Hypogaea, is a bedrock spread in American culture. Unlike other snacks, peanut butter is considered an unprocessed food, made by simply grinding up roasted peanuts until they turn into a paste.

First popularized by prolific agricultural scientist George Washington Carver, peanut butter rose in prominence during Carver’s numerous campaigns to encourage peanut consumption in order to offset the nutrient depletions brought on by excessive cotton farming.

Peanuts are actually considered a legume rather than a tree nut, placing them in the same family as soybeans, lentils, and peas. But, since peanuts have a practically identical nutrient breakdown as tree nuts, most people consider it a nut.

Is Peanut Butter A Good Source Of Protein

If youre looking to add some healthy fats in your diet, grab a jar of peanut butter. If youre looking to add protein in your diet, look elsewhere! Heres why: Depending on the brand, two tablespoons of peanut butter contain roughly 190 calories, 6 grams of carbs, 16 grams of fat, and only 8 grams of protein.

To get 30 grams of protein from peanut butter, you have to consume roughly 8 tablespoons! Thats 127 grams of peanut butter alongside a whopping 748 calories just to get 30 grams of protein. In-a-nut-shell this is why peanut butter is a great source of healthy fats, but there are better food choices that offer more protein with fewer calories.

Read Also: Is Fairlife Keto Friendly

How Many Almonds Can I Eat On Keto

While often recommended as a health food, the carb-to-fat ratio of raw almonds means they should be approached with caution on a low carb diet. One cup of almonds has around 31 grams of carbs so when eating almonds on a keto diet, moderation is the key. Stick to a small handful of almonds or a few tablespoons of almond butter to keep your macros under control.

Legendary Foods Keto Peanut Butter

KETO Fat Bombs | Peanut Butter Keto Fat Bomb Recipe | Easy Keto Recipes

This keto peanut butter comes in at just 4g of carbohydrates per serving. It’s the ultimate low carb snack to help keep you in ketosis and fat-burning mode. It’s packed with healthy fats and protein, making it the perfect addition to your keto fat bomb. There is no sugar added and this keto peanut butter is slightly sweetened with erythritol. This is our runner up for the best keto peanut butter.

  • SATISFY KETO CRAVINGS | Non-GMO peanuts are packed with dense nutrients, healthy fats and protein the perfect Keto snack! Especially when used as a base for your Keto Fat Bombs
  • LOW IN CARBS | Just 4 grams of net carbohydrates per serving, our nut butters are the ultimate low-carb snack
  • NO SUGAR ADDED | We create just the right amount of sweetness using natural flavors and ingredients
  • SINFULLY DELICIOUS FLAVORS | A delicious blend of creamy and all natural peanut butter swirled with just the right touch of real chocolate
  • WE LOVE VEGANS | Knowing that mindful eating is at the top of your list, your nutrition from plant-based products is at the top of ours. Almonds and cashews are great sources of vegan friendly protein – now you know where to get your protein

Prices pulled from the Amazon Product Advertising API on:

Don’t Miss: Keto Fried Food

Maxine’s Heavenly Peanut Butter Chocolate Chip Cookies

Reviews for

Customer ReviewsยทCheck Price History

Features

  • Sweetened By Nature: Maxine’s Heavenly Makes Healthy Cookies That Are Sweetened Naturally With Dates And Coconut Sugar. Grab A Pack Of Our Wholesome Plant Based Cookies Today For A Vegan Dessert That’s Free From Refined Sugar!
  • Homemade Style: Based On A Family Recipe, Our Delicious PeanutButter Oatmeal Chocolate Chip Cookies Taste Just Like Mom Used To Make.
  • Wholesome Snacking: Try A Vegan Cookie That’s Packed Full Of Nutritious Goodness! Made With Gluten Free Oats, Flaxseed, And Rice Flour, These Low Sugar Cookies Are Perfect For Guilt-Free Snacking.
  • PeanutButter Chocolate Chunk: Made With Real Peanut Butter, Real Peanuts, And Giant Chocolate Chunks, Our Gluten Free PeanutButter Cookies Are A Naturally Delicious Treat.
  • Made For All: We Made Our Chocolate PeanutButter Cookies Gluten-Free, Non-Gmo And Kosher So That We Could Offer A Vegan Chocolate Chip Cookie Suitable For All Diets.

Its Rich In Vitamins And Minerals That Support Your Health

Peanuts are naturally nutrient-rich. Some of its essential micronutrients include:

  • Vitamin E: A fat-soluble vitamin that supports healthy immune function and protects cells from damage, among many other functions.
  • Potassium: Research shows that potassium deficiency may increase ones blood sugar and risk of developing Type 2 Diabetes.
  • Zinc: This mineral is necessary for optimal health, as it promotes wound healing, protein synthesis, and immune function.
  • Phosphorus: Your body needs phosphorus to make ATP, maintain strong bones and teeth, and repair cells.
  • Biotin: A 28-gram serving of roasted peanuts provides 4.91 mcg of biotin, a B vitamin that helps produce energy from carbs, protein, and fats.
  • Manganese: You need manganese to form healthy bones and process the sugars and starches you consume in your diet .
  • Magnesium: Getting enough magnesium has many positive health effects. For example, magnesium may lower insulin, which helps with fat loss. It may also lead to a reduced risk of cardiovascular disease.

You May Like: Does Keto Raise Blood Pressure

Almond Butter Vs Peanut Butter: Which Is More Keto Friendly

Spread the love and make the world a beautiful place. Yes, its a fact that spreads such as peanut butter and almond butter makes everything taste so much better. Nut butters star in so many of our familiar recipes, from delectable cookies and sandwiches to savoury satay and curry dishes.

But when the whole philosophy behind your diet changes, you have to re-evaluate a lot of the foods you used to enjoy. One really common question is whether you can still have nut butters on a low carb diet.

If youre on a low-carb, high-fat keto diet, but you love either peanut or almond butter, youll want to know whether these nut butters can still be a part of your diet. The good news is that both peanut butter and almond butter can be eaten on a keto diet, depending on the amount you consume.

Lets help you enjoy these wonderful spreads without stressing over your macros. Read on for a deep dive into the nutritional content of peanut butter versus almond butter.

Popular Articles
Related news