Peanuts And Keto: A Match Made In Heaven?

Peanuts are a convenient snack packed with protein and healthy fats, but are they suitable for a keto diet? The short answer is yes, but it's not that simple. While they're a good source of healthy fats, they're also higher in carbs than other nuts, which can be problematic for keto dieters trying to limit their carb intake to around 50 grams per day. A typical serving of peanuts (30g) contains almost 5g of carbs, and about 15.5g of fat. This means that while they won't kick you out of ketosis, they won't contribute as much to your fat intake as other nuts.

Peanuts are not nuts

While peanuts are a convenient snack packed with protein and healthy fats, they are not the best option for a ketogenic diet. This is because they are higher in carbs than other nuts. However, the answer to whether or not you can eat peanuts on keto is nuanced.

Firstly, it is important to note that peanuts are not actually nuts. By definition, peanuts are classified as peas, making them part of the bean and legume family. They are enclosed in pods and are therefore more closely related to beans, lentils, and peas. In contrast, tree nuts such as walnuts, cashews, almonds, and pecans are produced on trees.

The distinction between peanuts and nuts matters when it comes to their nutritional value and potential health benefits. While peanuts have a similar number of calories, protein, and fat to almonds, the body has a different response to legumes than nuts. Consuming legumes can lead to an inflammatory response in the body, which has been linked to chronic diseases such as heart disease, cancer, and type 2 diabetes, as well as joint pain and autoimmune disorders. On the other hand, low-carb diets like the ketogenic diet have been shown to reduce inflammation, and nut consumption has been associated with reduced inflammation.

Therefore, if you are following a ketogenic diet or trying to reduce inflammation, it may be better to choose a nut butter or nut product over peanuts. Macadamia, almond, and cashew nut butters are lower in carbs and may be more conducive to weight loss and overall health. Additionally, these alternative nut butters can help reduce inflammation, potentially warding off diseases.

They are legumes

Peanuts are legumes, and while they can be consumed in small amounts on a keto diet, they are not the best option. Legumes are generally considered a healthy plant-based food source, offering several benefits. However, they are high in carbohydrates, which can be an issue for those following a strict keto diet.

Legumes, including peanuts, are a good source of plant-based protein, which is uncommon for plant-based foods. They are also rich in fibre, offering several potential digestive benefits, and are full of essential vitamins, minerals, and antioxidants. Additionally, legumes are inexpensive, making them a cost-effective way to obtain these nutrients.

However, one potential downside of legumes is that they can be difficult for some people to digest. They contain plant-based antinutrient compounds like phytates and lectins, which can prevent the body from absorbing crucial nutrients and may even damage the digestive tract. Furthermore, legumes are easily fermented by gut bacteria, which can cause excessive gas or digestive discomfort in some individuals.

When it comes to keto, the main concern with legumes is their high carbohydrate content. With the exception of peanuts, most legumes are high in carbs and not suitable for a strict keto diet. Even peanuts, while allowed in moderation, are higher in carbs than other nuts and can hinder ketosis if consumed in large quantities.

Therefore, while legumes can provide several health benefits, their high carbohydrate content makes them less ideal for a keto diet. If you choose to consume legumes on keto, it is important to stick to low-carb options like green beans and black soybeans, and be mindful of portion sizes and overall carb intake.

They are high in carbs

Peanuts are higher in carbs than other nuts, so they should be consumed in moderation on a keto diet. A typical serving of 30g of peanuts contains almost 5g of carbs, which is close to the daily keto limit of 20-30g of net carbs. This is in contrast to macadamia nuts, for example, which are well-known as the most keto-friendly nut, containing only 4g of net carbs per 30g serving.

Peanuts are not ideal for a keto diet as they are relatively high in carbs and low in fat. A 30g serving of peanuts contains 15.5g of fat, while the same serving of macadamia nuts contains nearly 23g of fat. This is important because the keto diet is a high-fat, moderate protein, low-carb diet.

While peanuts are not strictly off-limits on keto, they should be consumed in moderation. A serving of 33 peanuts, for example, will provide about 6g of carbs. This is still a significant contribution to your daily carb limit, so it is important to be mindful of portion sizes.

In addition to their carb content, peanuts may also cause an inflammatory response in the body, which can lead to joint pain and autoimmune disorders. This is because peanuts are technically legumes, not nuts, and the body has a different response to legumes than nuts. For this reason, it may be better to choose a nut butter or nut product over peanuts.

They are high in fat

Peanuts are a convenient snack packed with protein and healthy fats. They are also delicious. However, they are higher in carbs than other nuts, so intake should be limited. A typical serving of 30g of peanuts contains almost 5g of carbs and about 15.5g of fat.

Peanuts are technically legumes and are classified as peas, which makes them part of the bean and legume family. While their nutritional value (calories, protein, fat) is closer to almonds than peas, the body has a different response to legumes than nuts. For some, consuming legumes can lead to an inflammatory response in the body. Chronic inflammation is linked to many diseases, such as heart disease, cancer, and type 2 diabetes.

Peanuts are not banned on keto, but they are not the best option. If your goal is to lose weight, eating lots of them is not a good idea. This is because the keto diet is a high-fat, moderate protein, low-carb diet.

If you can't give up peanut butter, here are some guidelines to follow:

• Choose a peanut butter with no added sugar or preservatives. The ingredients should just say "peanuts" and perhaps salt.
• Limit yourself to one serving per day if trying to lose weight.
• Track your macros to ensure you're not overeating calories in general.
• Experiment with other nut butters, like macadamia, almond, or cashew butter.

They are calorific

Peanuts are calorific, and this is something to be mindful of when following a keto diet. While they are not as carb-heavy as some nuts, they are still relatively high in carbs. A typical serving of 30g of peanuts contains almost 5g of carbs, and about 15.5g of fat. This means that a handful of peanuts will contribute more to your daily carb limit than to your fat intake.

Peanuts are also often consumed in the form of peanut butter, which is also calorific. One cup of generic smooth peanut butter contains 64.7g of protein, and both peanut butter and peanuts pack a lot of energy into just one cup. This is not ideal for keto, as keto diets typically follow a high-fat, moderate protein, low-carb macro split.

Peanut butter and peanuts are also often made with preservatives, sugar, honey, and other sweeteners, which increase the number of calories and carbs in a serving. This means that even a small amount of peanut butter can contribute a large number of calories to your daily intake. For example, two tablespoons of peanut butter contain nearly 200 calories, which is about 10% of your daily calories if you eat 2,000 per day.

In addition, peanuts are legumes, and some people's bodies do not respond well to them. For some, consuming legumes can lead to an inflammatory response in the body, and chronic inflammation is linked to diseases such as heart disease, cancer, and type 2 diabetes.

Therefore, while peanuts are not strictly off the menu for keto, they are calorific and should be consumed in moderation.

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