Peanuts On Keto: Good Or Bad?

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 in moderation. While peanuts are technically a legume, not a nut, and contain more carbs than other nuts, they are also high in fat, which is great for keto. However, it's important to be mindful of your daily carb limit when including peanuts in your keto diet, as they could contribute more to your daily carb intake than to your fat intake.

Peanuts are legumes, not nuts

Despite their name, peanuts are not nuts at all. They are actually legumes, which are edible seeds enclosed in pods, and are in the same family as beans, lentils, peas, and soybeans. They grow underground, unlike other legumes, which grow on vines or shrubs.

Peanuts are similar to tree nuts nutritionally, as they are both rich in healthy unsaturated fats, fibre, and several vitamins and minerals. Studies suggest that people who eat peanuts frequently have lower rates of heart disease. They are also more affordable than tree nuts.

However, peanuts are higher in carbs than other nuts, so they should be consumed in moderation on a keto diet. They also contain plant toxins, antinutrients, and inflammatory omega-6 fatty acids. These can be balanced out with omega-3-rich foods like fish and chia seeds.

Peanuts also contain lectins, which can cause intestinal problems and increase insulin resistance. They may also be contaminated with toxic moulds, which can cause liver problems, jaundice, and loss of appetite.

In summary, while peanuts are not nuts, they can be consumed in moderation on a keto diet. They are a good source of vital nutrients, but they have some potential downsides that should be considered.

They're high in fat and protein

Peanuts are a convenient snack packed with protein and healthy fats, and they're also pretty delicious. They're high in fat and protein, which is great for keto. But before you rush out to stock up on peanuts, there are a few things to consider. Firstly, let's talk about portion sizes. A typical serving of peanuts (30g) packs almost 5g of carbs and about 15.5g of fat. Compare that to 30g of macadamia nuts, which have only 4g of net carbs but nearly 23g of quality fats. So, while peanuts can be part of a keto diet, they should be consumed in moderation.

Now, let's take a closer look at the nutritional benefits of peanuts. Per 100 grams (about 2/3 cup), peanuts offer an abundance of monounsaturated fats, complete proteins, and significant amounts of B vitamins, antioxidant vitamin E, immune-boosting zinc, and heart-protective magnesium. One of the standout nutrients in peanuts is biotin, which plays a key role in converting food into energy and is important for hair growth, eye, brain, and liver function, as well as healthy skin and pregnancy. Peanuts are also a good source of copper, which is often lacking in standard American diets. Copper is essential for heart health, blood pressure regulation, red blood cell production, iron absorption, and more.

In addition to their nutritional benefits, peanuts have also been linked to weight loss. Studies have shown that peanuts can make you feel fuller faster and lead to people eating less overall. The combination of monounsaturated fat and protein in peanuts has also been shown to increase calorie burning. So, if you're looking to lose weight on the keto diet, including some peanuts in your diet may be beneficial.

However, it's important to remember that peanuts are not actually nuts. They are legumes, which means they are more closely related to beans and lentils. This is significant because legumes can trigger an inflammatory response in the body, and chronic inflammation is linked to various health issues, including heart disease, cancer, and type 2 diabetes. So, while peanuts have their benefits, they may not be the best choice for everyone, especially those with inflammatory bowel disorders or leaky gut.

Overall, peanuts can be a part of a keto diet, but they should be consumed in moderation due to their higher carb content compared to other nuts. They are a good source of vital nutrients and have been linked to weight loss, but their potential inflammatory effects should be considered. When including peanuts in your keto diet, choose unsalted varieties without added sugar or preservatives, and pay attention to how your body feels after consuming them.

They have more carbs than other nuts

Peanuts are not the lowest carb nut, and they have more carbs than other nuts. For example, 30g of peanuts contain almost 5g of carbs, whereas 30g of macadamia nuts contain 4g of net carbs.

If your daily carb max is 20g, a single ⅔ cup serving of peanuts can account for 60% of your allowance. In comparison, a 1-ounce serving of pecans, macadamia nuts, and Brazil nuts contains 4 grams of total carbs, while walnuts contain 5 grams, and hazelnuts contain 7 grams.

Peanuts are not the lowest carb nut, but they are also not the highest. They sit somewhere in the middle when it comes to the amount of carbs in nuts.

If you are following a low-carb diet, it is important to be mindful of your peanut intake. While peanuts are a good source of plant-based protein and have been shown to promote weight loss, they are higher in carbs than other nuts.

They're inexpensive and tasty

Peanuts are a convenient, tasty, and inexpensive snack that's packed with protein and healthy fats. They are also a good source of plant-based protein and essential amino acids, such as leucine, which is known for promoting muscle growth.

However, it is important to note that peanuts are higher in carbohydrates than other nuts, so if you are following a ketogenic diet, it is recommended to limit your intake. A typical serving of 30 grams of peanuts contains almost 5 grams of carbohydrates, which can contribute to your daily carb limit.

When choosing peanut products, opt for those without added sugar or preservatives. Natural peanut butter, for example, should ideally only list "peanuts" and perhaps salt in the ingredients. Additionally, it is recommended to limit yourself to one serving per day if you are trying to lose weight and to experiment with other nut butters, such as macadamia, almond, or cashew butter, which have lower carbohydrate content.

While peanuts can be a part of a ketogenic diet, they should be consumed in moderation due to their higher carbohydrate content compared to other nuts.

They can be eaten in moderation on keto

Peanuts can be eaten in moderation on keto. While they are not as low in carbs as other nuts, they are still a relatively low-carb food. A 30g serving of peanuts contains almost 5g of carbs and about 15.5g of fat. This can be compared to macadamia nuts, which are considered the most keto-friendly nut, with 4g of net carbs and nearly 23g of fat per 30g serving.

If your daily carb max is 20 grams, a single ⅔ cup serving of peanuts can account for 60% of your allowance. Therefore, it is important to consume peanuts in moderation on keto. You can expect to consume about 6g of carbs when you eat 33 peanuts.

Peanuts are a good source of keto-friendly fats and protein, and they are also inexpensive and tasty. They are also a good source of biotin, a vitamin that plays a key role in converting food into energy and is important for hair growth, eye, brain, and liver function, as well as healthy skin and pregnancy.

However, it is important to note that peanuts are not actually nuts, but legumes. This means that they have a different nutritional profile than other nuts, and some people's bodies may not respond well to them. They are also high in inflammatory omega-6 fatty acids, which can be balanced out with omega-3-rich foods like fish and fish oil supplements.

When choosing peanuts or peanut butter for keto, look for brands that have no added sugar or preservatives. Limit your intake to one serving per day if you're trying to lose weight, and track your macros to make sure you're not exceeding your daily calorie limit.

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