Peanuts On Keto: How Many Are Safe To Eat Daily?

Peanuts are a convenient snack that's packed with protein and healthy fats, but they are higher in carbs than other nuts. So, if you're following a keto diet, you'll want to limit your intake. A typical serving of peanuts (30g) contains almost 5g of carbs and about 15.5g of fat. Compare that to 30g of macadamia nuts, which have just 4g of net carbs and nearly 23g of quality fats. The goal of a keto diet is to restrict carb intake to about 50 grams per day to help your body get into ketosis, so a handful of peanuts will contribute to your daily carb limit.

Peanuts are also technically legumes, and some people's bodies don't respond well to them. Consuming legumes can lead to an inflammatory response in the body, which is linked to chronic illnesses like heart disease, cancer, and type 2 diabetes. For this reason, you might want to opt for other nut butter products over peanut butter.

Peanuts are legumes, not nuts

Peanuts are a great choice for those on a keto diet. They are an excellent source of plant-based protein and are packed with essential amino acids, which are the building blocks of protein that you must obtain through your diet. However, it is important to note that peanuts are not actually nuts.

Peanuts are legumes, which are edible seeds enclosed in pods, and are in the same family as beans, lentils, and peas. In contrast, tree nuts, such as walnuts, cashews, almonds, and pecans, are produced on trees. While the term "nut" is often used in a culinary sense, referring to any small, hard, edible kernel found within a shell, the botanical definition is more specific.

Botanically speaking, a nut is a dry fruit that consists of a hard shell covering a single seed. Examples of true nuts include acorns, chestnuts, and hazelnuts. On the other hand, legumes like peanuts are more closely related to peas, beans, and chickpeas. They are enclosed in pods rather than a hard shell.

The distinction between peanuts and tree nuts is important, especially when it comes to food allergies. While both peanut and tree nut allergies are common, they are not the same. Those with a tree nut allergy may still be able to eat peanuts, as they are not true nuts. However, it is always important to read ingredient lists and understand labeling statements to avoid potential allergens.

So, while peanuts may be included in a bag of "mixed nuts" or enjoyed as a nutty-tasting snack, they are not technically nuts from a botanical perspective. This unique classification as legumes sets them apart from other types of nuts that grow on trees.

They are high in protein, fibre, vitamins, minerals, and antioxidants

Peanuts are an excellent source of plant-based protein and are packed with essential amino acids, the building blocks of protein that you must obtain through your diet. They are also a good source of leucine, an essential branched-chain amino acid (BCAA) known for promoting muscle growth.

In addition to protein, peanuts are a good source of fibre. A one-cup serving of dry-roasted, salted peanuts contains 11 grams of fibre.

Peanuts are also rich in vitamins, particularly B vitamins, and vitamin E. B vitamins are important for converting food into energy, while vitamin E is a powerful antioxidant that protects against cell damage caused by oxidation and may also help maintain immune system function.

Peanuts are also a good source of minerals, including zinc, copper, magnesium, manganese, and phosphorus. Zinc and magnesium are important for immune function, while copper plays a key role in heart health, helping to regulate heart rate and blood pressure, and aiding in the production of red blood cells. Manganese and phosphorus are important for bone health.

Finally, peanuts contain antioxidant compounds such as vitamin E and resveratrol, found in peanut skins. Antioxidants help protect the body from the damaging effects of free radicals and may help reduce the risk of certain diseases.

They are higher in carbs than other nuts

Peanuts are a convenient snack packed with protein and healthy fats, and they can be enjoyed as part of a ketogenic diet. However, it's important to note that peanuts are technically legumes and are higher in carbohydrates than other nuts. While they can be included in a keto diet, moderation is key to staying within the recommended carb intake range.

When following a keto diet, it's essential to restrict carb intake to about 50 grams per day, or even as low as 30-50 grams, depending on individual factors such as weight, height, and activity level. This helps the body achieve ketosis, a natural state where it burns stored fat for energy instead of glucose. A typical serving of 30 grams of peanuts contains almost 5 grams of carbohydrates, which is relatively high compared to other nuts. For example, macadamia nuts, considered the most keto-friendly nut, have only 4 grams of net carbs per 30-gram serving.

Consuming more than the recommended amount of carbs can hinder weight loss efforts on a keto diet. Since peanuts are higher in carbs, they contribute more to the daily carb limit than other nuts. This means that if you're aiming to lose weight, it's important to limit your intake of peanuts and peanut butter.

In addition to their carb content, it's worth noting that peanuts may not be the best choice for everyone due to their potential inflammatory effects. Some people may experience an inflammatory response after consuming legumes, which have been linked to chronic inflammation associated with diseases such as heart disease, cancer, and type 2 diabetes. Low-carb diets, like the ketogenic diet, are known to reduce inflammation, and nut consumption has also been shown to have anti-inflammatory benefits. Therefore, opting for alternative nut butters or products may be a healthier choice.

Overall, while peanuts can be included in a keto diet, they should be consumed in moderation due to their higher carb content compared to other nuts. Alternative nut butters, such as macadamia, almond, or cashew butter, are recommended for staying within the desired carb range and promoting overall health.

They may cause an inflammatory response in the body

Peanuts are a great choice for those on a keto diet. They are a good source of plant-based protein and essential amino acids, particularly leucine, which is known for promoting muscle growth.

However, peanuts may cause an inflammatory response in the body. Firstly, peanuts are rich in omega-6 fatty acids. While omega-6 fatty acids are essential for normal growth and development, excessive consumption can trigger the body to produce pro-inflammatory chemicals.

Secondly, peanuts are a significant source of refined carbohydrates. Refined carbohydrates, such as white flour products and white rice, fuel the production of advanced glycation end (AGE) products, which stimulate inflammation.

In addition, peanuts contain phytosterols and polyphenols, which are known to have anti-inflammatory effects. However, more research is needed to confirm the impact of peanut consumption on inflammatory biomarkers.

There are healthier alternatives for keto

While peanuts are a great source of plant-based protein and essential amino acids, there are healthier alternatives for keto.

Firstly, it is important to note that peanuts are technically a legume, and therefore more closely related to beans and lentils than other nuts. While they are a good choice for keto dieters, they do contain 6 grams of carbohydrates per ounce (28 grams).

If you are looking for lower-carb options, consider the following:

• Pecans: These tree nuts have an excellent nutrient profile for keto, with only 4 grams of total carbs per ounce. They are also a good source of selenium, a trace mineral needed for various bodily functions.
• Brazil Nuts: Another type of tree nut, Brazil nuts contain 3 grams of total carbs per ounce. Like pecans, they are an excellent source of selenium. However, due to their exceptionally high selenium content, it is recommended to limit your intake to one to three Brazil nuts per day.
• Macadamia Nuts: These tree nuts are native to Australia and are very high in fat, making them perfect for the keto diet. They contain 4 grams of total carbs per ounce. Studies have linked macadamia nuts to improved cholesterol levels.
• Walnuts: Walnuts are a popular type of tree nut that are high in fat and keto-friendly. They contain 4 grams of total carbs per ounce and may benefit heart health by reducing risk factors such as high LDL (bad) cholesterol and blood pressure.
• Hemp Seeds: Hemp seeds, or hemp hearts, are an excellent source of plant-based protein and healthy fats. With only 2 grams of total carbs per ounce, they are a great addition to a keto diet. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure.
• Hazelnuts: These tree nuts have a smooth, buttery texture that makes them well-suited for desserts. They contain 5 grams of total carbs per ounce and are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease.

In addition to these nut and seed options, there are also many other healthy keto-friendly snacks, such as:

• Avocados
• Strawberries
• Starfruit
• Red meat, poultry, and fish
• Natural fats like butter and olive oil
• Hard-boiled eggs
• Cheese
• Vegetables, including leafy greens, eggplant, cauliflower, broccoli, and tomatoes

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