Peanuts On Keto: Friend Or Foe?

Peanuts are a convenient, protein-packed snack that can be incorporated into a keto diet. However, it's important to remember that peanuts are not nuts but legumes, and they contain more carbs than other keto-friendly nuts. While they can be enjoyed in moderation, they should be consumed sparingly as part of a well-formulated keto diet. This is because a keto diet is high in fat, low in carbs, and moderate in protein, and peanuts are relatively high in carbs. For example, a typical serving of 30g of peanuts contains almost 5g of carbs, whereas 30g of macadamia nuts (a well-known keto-friendly nut) contains only 4g of net carbs. Therefore, if you're following a keto diet, it's important to be mindful of your peanut intake and choose alternative nuts with lower carb counts.

Peanuts are legumes, not nuts

Although the word "nut" is in its name, a peanut is actually a legume. Like soybeans, lentils, and other legumes, peanuts are edible seeds that grow in pods. They are in the same family as beans, lentils, and peas.

Peanuts are often mistaken for nuts, and they are similar nutritionally to tree nuts such as walnuts, almonds, and hazelnuts. They are rich in healthy unsaturated fats and fiber, as well as several vitamins and minerals. However, unlike other legumes, which grow on vines or shrubs, peanuts grow underground.

The difference between peanuts and tree nuts becomes important when it comes to food allergies. Approximately 15 million Americans suffer from food allergies, and it is important to understand the difference between peanuts and tree nuts to avoid allergic reactions. While peanuts are legumes, tree nuts are produced on trees, and include walnuts, cashews, almonds, and pecans, among others.

So, while peanuts are not technically nuts, they are often grouped together with tree nuts due to their similar nutritional profiles.

They are high in fat

Peanuts are a good source of keto-friendly fats and protein, and they are also delicious. They are relatively low-carb, but they do contain more carbs than other keto-friendly nuts. A single ⅔ cup serving of peanuts can account for 60% of your daily carb allowance if your maximum is 20 grams. Therefore, peanuts should be consumed in moderation on keto.

Peanuts are high in fat, which is great for keto. However, a significant percentage of this fat is omega-6 fatty acids, which can be inflammatory. The ideal human diet has a 1:1 omega-3 to omega-6 ratio, but the standard American diet is loaded with vegetable and nut oils, throwing this ratio far out of balance. Studies show that this extreme overabundance of omega-6 is linked to inflammatory diseases such as heart disease, diabetes, and prolific cancers, as well as mental disorders and depression.

If you are eating a lot of high-omega-6 nuts like peanuts and almonds, it is best to balance your ratios with high-omega-3 foods like keto seafood, keto fish, and omega-3 keto superfoods such as salmon roe. Chia seeds are one of the only plant foods with a high omega 3:6 ratio, at 3:1.

The nutrition in peanuts is not just fat, however. They also contain an abundance of monounsaturated fats, complete proteins, and significant amounts of B vitamins, antioxidant vitamin E, immune-boosting zinc, and heart-protective magnesium.

They are a good source of protein

Peanuts are a good source of protein, with 34.6 grams of protein per cup of dry-roasted, salted peanuts, and 64.7 grams of protein per cup of smooth peanut butter. They are also a good source of healthy fats, vitamins, minerals, and antioxidants.

Peanuts are classified as legumes, which means they have more protein and fibre than common tree nuts like pistachios and cashews. This gives them a slower digestion time, providing a steady source of energy rather than a fast energy fix.

Peanuts are a good source of mono- and polyunsaturated fats, such as oleic acid, which are beneficial for regulating cholesterol, blood sugar, and blood pressure. They also contain biotin, copper, folate, iron, zinc, potassium, magnesium, and various antioxidants. In fact, some research suggests that peanuts can have as many antioxidants as most fruits.

When eaten in moderation, peanuts can be a good source of protein for those following a keto diet. However, it is important to note that peanuts are higher in carbohydrates than other nuts, so intake should be limited to maintain ketosis. Additionally, some people may experience an inflammatory response to legumes, which can have negative health effects.

They are higher in carbs than other nuts

Peanuts are a convenient snack packed with protein and healthy fats. They are also relatively inexpensive and delicious. However, they are not true nuts but legumes, which means they have a higher carb count than other nuts.

A typical serving of peanuts (30g) contains almost 5g of carbs and about 15.5g of fat. In comparison, 30g of macadamia nuts, the most keto-friendly nut, contains 4g of net carbs and nearly 23g of fat. This difference in nutritional content makes macadamia nuts a better choice for a keto diet.

If your daily carb max is 20 grams, a single ⅔ cup serving of peanuts can account for 60% of your allowance. Therefore, if you are on a keto diet, it is recommended to consume peanuts in moderation.

When following a keto diet, it is important to keep your carb intake to around 50 grams per day, depending on your weight, height, and activity level. This helps your body reach ketosis, a natural state where it burns stored fat for energy instead of glucose. Eating more than 30-50 grams of carbs per day may provide your body with enough glucose to stop producing ketones and fuel your body with glucose instead.

While peanuts can be included in a keto diet, it is crucial to be mindful of the amount consumed due to their higher carb content compared to other nuts.

They are a good snack for keto, but only in moderation

Peanuts are a convenient snack option that can be incorporated into a keto diet, but only in moderation. While they are packed with protein and healthy fats, they are also higher in carbohydrates than other nuts. A typical serving of 30 grams of peanuts contains almost 5 grams of carbohydrates, which can quickly add up if you're not careful. Therefore, it is recommended to limit your intake to a small handful or one serving per day if you're trying to lose weight.

When following a keto diet, it is crucial to monitor your macronutrient ratios. Peanuts can be a good source of healthy fats, but they also contain more carbohydrates than alternative keto-friendly nuts like macadamia nuts, walnuts, pecans, and almonds. These alternative nuts have some of the fewest carbohydrates in the nut category, making them a better choice for staying in ketosis.

Additionally, it is important to remember that not all peanut products are created equal. Some peanut butter brands may contain added sugar, preservatives, honey, or other sweeteners that increase the carbohydrate and calorie content. Therefore, when choosing peanut butter, look for products with only "peanuts" or "peanuts and salt" listed as ingredients.

Furthermore, peanuts are technically legumes, not nuts, and some people's bodies may not respond well to them. Legumes can cause an inflammatory response in the body, which has been linked to chronic diseases such as heart disease, cancer, and type 2 diabetes. Alternative nut butters, on the other hand, can help reduce inflammation and may offer additional health benefits.

In conclusion, while peanuts can be a good snack option on a keto diet, they should be consumed in moderation due to their higher carbohydrate content compared to other nuts. It is important to track your macros and choose peanut products wisely to ensure they align with your keto diet goals. Additionally, consider experimenting with alternative nut butters to find the best options for your health and taste preferences.

Frequently asked questions