Brenda Khan
Peanut butter is a food that is often associated with high fat and calorie content. However, it can be included in a keto diet, which is a high-fat, low-carbohydrate diet. The keto diet aims to put the body in a state of ketosis, where fat is burned instead of glucose for energy. Peanut butter can be a part of this diet as long as it is plain and free of added sugars, which increase the carb count. Additionally, portion sizes should be considered, with a standard serving size of two tablespoons. While peanut butter can be a good source of dietary fat, it also contains protein and carbs, so it should be consumed in moderation as part of a balanced keto diet.
| Characteristics | Values |
|---|---|
| Can people on a keto diet eat peanut butter? | Yes, but in moderation.) |
| Types of peanut butter to eat | Natural, unsweetened peanut butter. |
| Types of peanut butter to avoid | Flavored peanut butter with added sugar. |
| Nutritional content of keto-friendly peanut butter | High in fat, moderate in protein, and low in carbohydrates. |
| Nut butters that are lower in carbs than peanut butter | Pecan and macadamia nut butter. |
| Nut butters that are keto-friendly alternatives to peanut butter | Almond butter, sunflower seed butter, and tahini. |
| Recommended portion size | 2 tablespoons (32 grams) |
| Maximum recommended portion size to avoid getting kicked out of ketosis | 5 tablespoons per day |
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What You'll Learn
Keto-friendly peanut butter options
Peanut butter is a tasty and healthy staple that can be included in a keto diet. However, not all peanut butter is created equal when it comes to keto-friendliness. Here are some keto-friendly peanut butter options to consider:
Crazy Richard's Pure PB
Crazy Richard's Pure PB is a popular choice among keto dieters. It contains just one ingredient: peanuts. This means it's free from added sugars, oils, preservatives, and salt, making it a good option for those following a keto diet. It also has a relatively low net carb count, with only 2g of net carbs per two-tablespoon serving.
Justin's Classic Peanut Butter
Justin's Classic Peanut Butter is made with just two ingredients: dry-roasted peanuts and palm oil. While palm oil is controversial, Justin's commitment to sustainably sourced ingredients sets it apart. This peanut butter contains no added sugars or hydrogenated oils, making it a tasty and keto-friendly choice.
365 Organic Creamy Peanut Butter
If you're on a budget, 365 Organic Creamy Peanut Butter is a great option. Similar to Crazy Richard's, it is made only with peanuts and contains no salt, sugar, or preservatives. It is a simple and affordable choice for those following a keto diet.
Smucker's Peanut Butter
Smucker's Peanut Butter is another supermarket brand that offers a keto-friendly option. It contains only peanuts and salt, with no additives, sweeteners, or unhealthy fats. With 2g of net carbs per serving, it is a reasonably priced and widely available keto-friendly choice.
Americano Peanut Butter
Americano Peanut Butter is a wholesome option with 3.33g of net carbs per 100g serving. It contains no oils, food additives, or sweeteners, and provides healthy fats that fit well within a keto diet.
When choosing a keto-friendly peanut butter, it is important to check the nutrition label for the net carb count per serving. Avoid peanut butter with added sugars or other sweeteners, as these can increase the carb content and kick you out of ketosis. Additionally, be mindful of portion sizes, especially if you're trying to lose weight.
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Nutritional value of peanut butter
Peanut butter is a thick paste made from ground peanuts. It is a good source of protein and healthy fats, including oleic acid and omega-6 fatty acids. Oleic acid helps maintain good cholesterol, blood sugar, and blood pressure, while omega-6 fatty acids lower bad (LDL) cholesterol and increase good (HDL) cholesterol. Peanut butter is also a good source of copper, a mineral that helps maintain bone health, immune function, and blood vessels. Research suggests that consuming peanut butter may lower the overall risk of death by up to 21% and reduce the occurrence of heart disease by 38%.
However, peanut butter is also high in calories and fat, with a serving size of two tablespoons containing around 188 calories and 16 grams of fat. This can make it easy to overindulge, especially if following a strict or low-calorie diet. Additionally, some commercial brands of peanut butter may contain unhealthy ingredients and added sugars, which can increase the carb count.
When choosing a keto-friendly peanut butter, it is important to opt for plain options without added flavours or sweeteners. Almond butter is often recommended as a slightly more keto-friendly alternative, as it is lower in carbs and has more calcium.
Overall, peanut butter can be a nutritious and delicious addition to a well-balanced diet, but it should be consumed in moderation.
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How to incorporate peanut butter into a keto diet
Peanut butter can be incorporated into a keto diet, but it is important to be mindful of the type of peanut butter and the quantity consumed.
Firstly, when choosing a peanut butter, it is best to opt for plain, natural, or unsweetened options that are free of added flavours and sweeteners. Many commercial peanut butters contain added sugars, which can increase the carb count and potentially knock you out of ketosis. Therefore, it is crucial to read the nutrition labels and ingredient lists to ensure there are no added sugars or other ingredients that may spike your blood sugar levels. Some keto-friendly peanut butter brands include Crazy Richard's Pure PB and Justin's Classic Peanut Butter, which are free from added sugars and other unnecessary additives.
Secondly, portion sizes are important to consider. While peanut butter is high in healthy fats and moderate in protein, it is also calorie-dense, so sticking to the recommended serving size of two tablespoons (approximately 32 grams) is essential, especially if weight loss is a goal.
Additionally, variety is essential on any diet, including keto. While peanut butter can be a part of your keto diet, it should not be your only source of carbs. Aim for up to five tablespoons per day to ensure you do not exceed your carb budget and to leave room for other nutritious foods.
Finally, if you are looking for alternatives to peanut butter, there are several nut butter options available, such as almond butter, cashew butter, pecan butter, hazelnut butter, and macadamia nut butter. These alternatives can provide different beneficial vitamins and minerals, and some, like almond butter, tend to be slightly lower in carbs than peanut butter. If you are allergic to nuts, sunflower seed butter or tahini, a paste made from sesame seeds, can be excellent nut-free alternatives.
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Other keto-friendly nut butter options
Nut butters are a great source of healthy fats, vitamins, minerals and fibre, and are usually low in carbohydrates, making them a popular choice for those on a keto diet. However, not all nut butters are made equal, and some are more keto-friendly than others.
When choosing a nut butter, it is important to check the ingredients list. Nut butters with added sugars, preservatives, or GMO nuts should be avoided. Instead, opt for a nut butter with a short list of natural ingredients.
- Almond butter is a good alternative to peanut butter, as it is slightly lower in carbohydrates. It contains 6 grams of total carbs, or 3 grams net carbs, per 2-tablespoon (32-gram) serving.
- Macadamia nut butter is another excellent keto-friendly option. Macadamias are high in fat, low in carbohydrates, and packed with iron, magnesium and potassium. However, it may be difficult to find and expensive.
- Coconut butter is popular in keto circles because coconut fat is rich in medium-chain triglycerides (MCTs), a form of saturated fatty acid. However, it may be better suited for cooking and baking as it has a distinct taste.
- Walnut butter is a good option due to its high percentage of protein and fat compared to net carbs. However, some may not enjoy its strong, bitter, and earthy flavour.
- Pecan butter is another good choice, as it is high in monounsaturated fatty acids, which are beneficial for cardiovascular health. It has a more subtle flavour than walnut butter.
- Cashew butter has a 46% fat content and is also a good source of vitamins and minerals such as iron and magnesium.
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The importance of portion sizes
Peanut butter is a nutritious food that can be incorporated into a keto diet. It is high in fat and protein and has a low carbohydrate content. However, it is important to monitor your portion sizes to ensure you stay within your daily macronutrient goals and maintain ketosis.
The standard serving size for peanut butter is generally considered to be two tablespoons (32 grams). This amount typically contains around 188 calories and 16 grams of fat, depending on the brand. While peanut butter is a good source of healthy fats and protein, it is important to remember that it also contains carbohydrates. On a keto diet, it is recommended to limit your carbohydrate intake to 50 grams or less per day to achieve and maintain ketosis, the state where your body burns fat for energy instead of glucose.
The type of peanut butter you choose can significantly impact your carbohydrate intake. Some peanut butter brands add sugar to enhance sweetness and flavour, but this increases the carb count. Therefore, when selecting a keto-friendly peanut butter, it is best to choose plain, natural, and unsweetened options. Checking the ingredients list and nutrition label can help identify any added sugars or unhealthy ingredients like hydrogenated oils. Additionally, some brands may have higher carb content due to the processing methods used.
Sticking to the recommended serving size of two tablespoons can help you stay within your daily carb budget. Consuming larger portions of peanut butter can quickly increase your carb intake, potentially hindering your ketosis state. It is important to note that while peanut butter is a nutritious and tasty option, it should be enjoyed in moderation as part of a balanced keto diet.
Finally, it is worth mentioning that other nut butters, such as almond butter, can be excellent alternatives to peanut butter on a keto diet. These alternatives may offer lower carb options while still providing healthy fats and beneficial vitamins and minerals. Variety is essential in any diet, and including different nut butters can help you stay on track while enjoying a range of flavours and nutritional benefits.
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Frequently asked questions
Yes, peanut butter can be a part of a keto diet. It is high in fat and protein and has very few carbohydrates. However, it is important to be mindful of the portion sizes and to check the ingredients for added sugars.
When choosing a keto-friendly peanut butter, it is best to stick to plain options that are free of extra flavours and sweeteners. Some good options include Peanut Butter & Co.'s Simply Smooth and Simply Crunchy, which have 0g of added sugars and only 4g of net carbs per 2-tablespoon serving. Other natural, unsweetened peanut butter options are also recommended.
If you are looking for alternatives to peanut butter that are keto-friendly, you can try other nut butters such as almond butter, cashew butter, pecan butter, hazelnut butter, or macadamia nut butter. These options often have higher fat and lower carb content than peanut butter. You can also try seed-based spreads like sunflower seed butter or tahini, a paste made from sesame seeds.
