Peanut butter has to be the ultimate favorite and so-called healthy snack to binge eat. Whether you slather a generous amount on your toast or eat a spoonful straight out of the jar; it never fails to give an energy boost whenever you crave it. While this high in protein and fiber butter is ideal for a go-to snack, does it have a place in your keto diet
If you are new to this keto diet, I bet you are always wondering which food is keto-friendly to eat. In this guide, we will walk you through everything you need to know about this luscious butter so you can enjoy your keto with confidence!
So, let’s get started!
What is Keto Diet?
The ketogenic diet or keto diet is a low-carb and high-fat diet that has proven to work better than any other diet you could find. It works by reducing carbs to a tremendous amount and increasing the intake of fat instead. Our bodies generally burn carbs for energy but the keto diet aims to shift your body in a metabolic state called “ketosis”. When you don’t consume the usual intake of carbohydrates, your body will break down stored fat to create molecules which can be used as fuel.
With that being said, if you are following the standard ketogenic diet (SKD), you can only take 75% of fat, 20% of protein and 5% of carbs from your daily calories. In simpler words, if you consume 1600 calories a day you are allowed to eat a maximum 20 grams of carbs per day. When we speak of peanut butter then a tablespoon of peanut butter contains 3.5 grams of carbs.
Is Peanut Butter Keto?
Now comes the question that was promised and the to answer that is, YES! This mouth-watering butter is keto.
As a matter of fact, there is no such thing as “restricted food” when it comes to keto. Instead you have specific goals to achieve and the rest is up to you how exactly you are going to do that. Let us break down the large chunks of information and make it easy for you. Ideally, as mentioned above, the target of macronutrients for keto is about high intake of fat and low consumption of carbs.
Therefore, it’s obvious that eating high-fat, low-carb foods can make reaching those targets much easier – and that’s where peanut butter kicks in. If you look at it, it’s relatively low in carbs, protein and has a high content of fat – making it just the right choice for your keto diet. If you are a peanut butter fan, you are definitely floating in the air right now.
But here comes the bad news, don’t forget there is always a limit to everything. Peanut butter is only effective when taken in the right amount and the right type and brand. Type, you may ask? Not all types of peanut butter are healthy and keto-friendly. In fact, the majority of commercial brands contain sugar and hydrogenated oils (common oils in processed foods) which are used to increase the butter’s shelf life. Hydrogenated oils aren’t only bad for your diet but are harmful to your health in general too.
Here are some of the health risks associated with hydrogenated oils you need to know:
- Hydrogenated vegetable oils are proven to increase the risk of heart and blood vessels disease.
- Trans fats in hydrogenated oils can lead to increased inflammation
- Increases harmful cholesterol in your body
Although this little jar of heaven is without a doubt, packed with nutritious vitamins, minerals and dietary fats- making them ideal for your keto diet. However, peanuts are known for being high in calories. Not just that, how many times did you end up eating way more than intended? So yes, they’re also pretty easy to overeat. A serving of 1oz of peanuts is just a handful. So, overeating this butter is definitely a piece of cake. Therefore, unless you are careful of the intake, the calories can easily add up.
Before you go on with your diet, remember a standard serving of peanut butter is about two tbsp, making up a total of 188 calories. Which comprises 16 grams of fat, 6 grams of total carbs, 8 grams of protein, 4 grams of net carbs and 2 grams of fiber.
Conspicuously, you don’t have to avoid peanut butter as long as you’re careful about the brand and how much to eat in a day.
What Type of Peanut Butter Is Keto-Friendly?
Now that you are aware of how important it is to carefully read the nutritional facts on your peanut butter jar, it’s always a good idea to think twice before picking the first peanut butter on the rack. By that I mean, there is no room for your childhood favorites Jif and Skippy whatsoever. Upon purchasing peanut butter, keep in mind to go for butter that contains only two holy grail ingredients – roasted peanuts and salt as they have the highest content of fiber.
In a nutshell, if you want to add peanut butter in your keto diet, it’s essential that you completely avoid any commercial brand peanut butter. Instead, stick to all-natural peanut butter that contains no excessive trans fats, hydrogenated oils, and sugars.
Q. How And When To Eat Peanut Butter In Your Keto Diet?
It is very common to have a calorie surplus when you are eating this mouth-watering butter. Moreover, it’s inevitable that you end up gaining weight when you consume more than your burn.
To be on the safe side it’s better to eat it as a snack as the primary goal of the ketogenic diet is to stay under 50 grams of carbs.
You can either have it as a snack before a workout to pump-up your energy or carry their handy squeeze packs while travelling in order to avoid impulse eating, by any means.
Q. Are other Nut Butters Keto?
Variety is ever needed for a little bit of oomph in our lives. Speaking of nuts, it’s always a good idea to incorporate as many options as possible… and who needs a boring diet anyway. The best part is, all nuts are packed with healthy micronutrients, for example, almonds contain high amounts of vitamin E and magnesium, whereas walnuts are rich in antioxidants, decreases inflammation, and supports weight loss, making it a must-have product in your pantry
Thus, whether you prefer almond butter, cashew butter, hazelnut butter, or a mix – the same rule applies for all of them. Make sure to thoroughly read the ingredients and nutritional values and enjoy in moderation.
Q. Can I Make a Healthy Peanut Butter at home?
Now, you don’t have to search for all-natural peanut butter when you can also make this scrumptious snack from the comfort of your home.
To begin with, all you need is a food processor or blender and 2 cups of peanuts. Always go for roasted peanuts as the butter won’t be flavorful otherwise.
Here’s a quick recipe for creamy peanut butter:
- Add 2 cup of peanuts to your food processor.
- Start the grinding process at medium speed and gradually increase the speed as soon as the peanut’s takes a powdery consistency.
- If you like it sweet, you can add natural sugars like honey to your peanuts.
- After 5 to 10 minutes you will see the peanuts slowly start to release their natural oils.
- Once you get your desired consistency, carefully remove the butter by scraping down the sides of the container and store it in the refrigerator for up to 2 months.
Suggested Peanut Butter Brands
Now you must have an idea what type of peanut butter is best for your keto diet. With countless peanut butter to offer it can be daunting to select one. Well, worry no further! Here we have the top 5 peanut butter brands that you can buy with as simple as a few clicks on Amazon and get your hands all-natural peanut butters that you can incorporate in your keto diet with no guilt whatsoever.
- All Natural Peanut Butter By Crazy Richard’s – if you prefer the creamy texture, this one is your best bet to go! This vegan peanut butter has no added sugar, salt, nor palm oil. In 2 tbsp of servicing it contains 8g of carbs and 16g of total fat.
- Smucker’s Natural Peanut Butter – this 100% natural peanut butter contains just two ingredients – roasted peanuts and salt, I mean, is there anything left to say? In a serving size of 2 tbsp it contains 5g carbohydrates, making it ideal for the keto diet.
- Justin’s Classic Peanut Butter – If we go for a high-end option, we have this delish two-ingredient butter that comes in jars and convenient squeeze packs. It comprises 5g of net carbohydrates
- Teddi Unsalted All Natural Peanut Butter – this non-homogenized creamy peanut butter only contains roasted peanuts to give you the taste of your life. It contains 7g of carbohydrates in a serving size of a tablespoon.
- Organic Valencia Peanut Butter By Trader’s Joy – this unsalted, organic peanut butter is packed with crunchy peanuts contains naturally sweet peanuts that it doesn’t need any added sugars at all. With 7 grams of carbs this butter makes its way to the ultimate favourite keto snack that you could ever try.
To Wrap up
Peanut butter is one of those snacks that keto dieters frequently seem to confuse. Although it is very understandable as many reasons why this may be the case, however PB can be a great snack for those keto dieters out there.
But again, keep in mind that it’s only beneficial if you go for the natural and sugar-free versions. On the other hand, you can always substitute peanut butter for other nut butter as they possess the same healthy properties. But, if you stick to peanut butter on your keto diet, go for quality brands that sell natural peanut butter and feel free to enjoy it in your oatmeal, cookies and many other recipes.