Keto Peanut Butter: Best Brands And Flavors

Peanut butter is a tasty, popular spread that can be enjoyed as a snack or incorporated into meals. For those following a keto diet, it is a great source of fat, fibre and protein. However, not all peanut butter is created equal, and some brands are better suited to a keto diet than others. This is because some commercial brands contain added sugars and unhealthy ingredients that can increase net carb intake. So, what is the best keto peanut butter?

Best keto peanut butter brands

Peanut butter is a tasty and popular snack, but when you're on the keto diet, it's important to choose a brand that fits your low-carb requirements. Here are some of the best keto peanut butter brands to help you stick to your diet without compromising on taste:

Teddie All Natural Peanut Butter

This brand has been around since 1925 and sticks to a simple formula: just peanuts and salt. With no added palm oil or other modern additives, Teddie's peanut butter has 16g of fat, 4g net carbs, and 8g of protein per serving.

Crazy Richard's 100% Peanut Butter

Nutritionists love Crazy Richard's for its no-frills approach and amazing taste. It has one of the lowest net carb counts, with 16g of fat, 2g net carbs, and 8g of protein per serving.

Trader Joe's Peanut Butter

If you're a fan of Trader Joe's, you'll be happy to know that their classic peanut butter, available in both creamy and crunchy varieties, doesn't contain any unnecessary ingredients. It has 16g of fat, 4g net carbs, and 7g of protein per serving.

365 Everyday Value Creamy Peanut Butter

This is a great option for those who shop at Whole Foods or Amazon. Be sure to choose the natural "stir" option to avoid added sugars and palm oil. This peanut butter has 17g of fat, 4g net carbs, and 8g of protein per serving.

Kroger Natural Creamy Peanut Butter

Kroger offers a similar story to Amazon, with some of its peanut butter options containing added oils and sugars. Go for their natural "stir" peanut butter, which has 16g of fat, 4g net carbs, and 8g of protein per serving.

Smucker's Natural Creamy Peanut Butter

You might associate this brand with jelly, but Smucker's also offers a natural creamy peanut butter that's great for keto. It contains only peanuts and salt, and has 16g of fat, 4g net carbs, and 8g of protein per serving.

When choosing a keto-friendly peanut butter, remember to always check the nutrition facts and ingredient list to ensure it aligns with your dietary needs.

How many carbs are in peanut butter?

Peanut butter is a tasty and healthy staple that's probably in your pantry right now. It is also one of the least expensive sources of plant protein. Peanut butter is high in fat and calories, with just 2 tablespoons delivering a quarter of your recommended daily fat, some of it saturated.

Peanut butter is relatively low in carbohydrates. The carbs in a serving of peanuts account for only 13% to 16% of their total weight, translating to a glycemic index (GI) of 14. A serving of peanut butter is less likely to affect blood sugar than higher-GI foods like white bread (75 GI per slice). Most of the carbohydrates in peanuts are complex, or the type the body breaks down gradually. Peanut butter has few simple carbohydrates that trigger spikes in blood sugar.

Regular peanut butter, whether smooth or crunchy, contains about 7 grams of total carbs or 5 grams of net carbs for a 2-tablespoon (32-gram) serving. However, the number of carbs in peanut butter can vary depending on the brand and type. For example, peanut butter with honey or other sweet components like chocolate or fruit preserves may be too high in carbs from sugar to fit easily into a keto diet. Similarly, reduced-fat peanut butter contains more carbs for the same serving size than regular smooth or crunchy peanut butter.

When it comes to specific brands, here are the carb counts for a 2-tablespoon serving of some popular peanut butter brands:

• Teddie All Natural Peanut Butter: 4g net carbs
• Crazy Richard's 100% Peanut Butter: 2g net carbs
• Trader Joe's Peanut Butter: 4g net carbs
• 365 Everyday Value Creamy Peanut Butter: 4g net carbs
• Kroger Natural Creamy Peanut Butter: 4g net carbs
• Smucker's Natural Creamy Peanut Butter: 4g net carbs

Benefits of eating low-carb peanut butter

Peanut butter is a tasty treat, but can you eat it on a keto diet? The answer is yes, but with some important caveats.

Firstly, it's essential to stick to natural, unsweetened peanut butter. Many commercial brands contain added sugars, which can increase the net carb count and take you over your daily carb limit. So, it's a good idea to check the nutrition label and opt for peanut butter with only one or two ingredients: peanuts and maybe a bit of salt.

Secondly, portion size matters. Peanut butter is calorie-dense, so it's best to stick to one serving or less per day. A standard serving size is 2 tablespoons (32 grams), which is about 7 grams of total carbs or 5 grams of net carbs.

Now, let's get to the benefits of eating low-carb peanut butter:

Nutrient-Dense

All-natural peanut butter is packed with healthy micronutrients, including niacin, vitamin E, vitamin B6, folate, magnesium, copper, and manganese. It also contains ample amounts of dietary fats, making it a great snack for those on the go.

Macronutrient Ratio

Low-carb peanut butter has a moderate protein and high-fat breakdown, fitting ketogenic recommendations perfectly. It's an excellent source of healthy fats, with half of those being oleic acid, a monounsaturated fat that can help lower blood pressure and reduce "bad" LDL cholesterol.

Energy Boost

The healthy fat content in peanut butter provides sustained energy throughout the day. It helps maintain consistent energy levels without the extreme highs and lows that come with sugar highs and processed carbohydrates.

Good Source of Fiber

Fiber has been linked to a reduced risk of stroke, obesity, gastrointestinal diseases, high cholesterol, and high blood pressure. Peanut butter can help you stay full and satisfied between meals, making it easier to stick to your diet and avoid constant cravings.

Heart-Healthy

Peanut butter is rich in heart-healthy fats and is a good source of protein, making it a nutritious option for vegetarians and those following a plant-based diet. Studies have shown that the oleic acid in peanut butter can improve insulin sensitivity, and its antioxidants may also provide health benefits.

In summary, low-carb, natural peanut butter can be a nutritious and delicious addition to a keto diet. Just be mindful of portion sizes and added sugars to keep your carb intake in check.

Downsides of low-carb peanut butter

While peanut butter is a tasty treat, there are some downsides to consuming it, especially when opting for low-carb options. Here are some potential issues to consider:

Risk of Overeating:

Peanut butter is calorie-dense, and it is easy to consume more than intended. Just one extra tablespoon can add approximately 94 calories to your diet, which can quickly exceed your daily calorie allowance if you're not careful.

Quality of Ingredients:

Many commercial peanut butter brands contain harmful ingredients such as hydrogenated oils and trans fats, which have been linked to an increased risk of various health issues, including heart disease. It is recommended to avoid these additives and opt for natural peanut butter with minimal ingredients.

Pesticide Contamination:

Peanuts are often grown using pesticides, and their thin shells increase the likelihood of toxic pesticides entering the nut. Choosing higher-grade brands can reduce this risk, but it is still a concern for low-carb peanut butter consumers.

High in Oxalates:

Peanut butter contains oxalates, antinutrients that prevent the absorption of certain minerals by the body. High levels of oxalates can lead to kidney stones in certain individuals.

Added Sugar:

While peanut butter is naturally low in carbohydrates, many commercial brands add sugar to their products, increasing the carb content. This can be problematic for those on a keto diet, as it may cause consumers to exceed their daily carb limit without realizing it.

Portion Control:

When incorporating peanut butter into a keto diet, it is crucial to monitor portion sizes. While peanut butter can be a good source of fat and protein, it is calorie-dense, and the calories and carbs can add up quickly.

How to make your own keto peanut butter

Peanut butter is a tasty and popular spread, often paired with jelly or chocolate. It is also a good source of protein and can be incorporated into a keto diet—if consumed in moderation. While there are keto-friendly peanut butter options available in the market, making your own at home ensures that you get to control exactly what goes into your peanut butter. Here is a simple guide on how to make your own keto peanut butter:

Ingredients

You will need the following:

• Salted peanuts (250 grams)
• Melted butter (45 grams)
• Sweetener (optional) – you can use stevia, monk fruit, erythritol, or a blend of stevia with erythritol

Instructions

• Place the salted peanuts and melted butter in a blender or food processor.
• Blend the ingredients together until a smooth paste is formed. You may need to stop and scrape down the sides of the blender a few times to ensure a better consistency.
• If you are using a sweetener, add it to the mixture a little at a time and taste as you go. You can also add a pinch of salt if your peanut butter is unsalted.
• Blend until all the ingredients are thoroughly combined and you are happy with the taste.
• Store your homemade keto peanut butter in an airtight container in the fridge. It should last for about 2-3 weeks, or even longer.

Tips

• If you are using raw peanuts, you may need to roast them first.
• If you prefer crunchy peanut butter, you can add some chopped peanuts at the end and blend briefly to mix them in.
• If you are using a granulated sweetener like erythritol, it is best to powder it first in a spice grinder to ensure it dissolves properly and does not make your peanut butter crunchy.
• Liquid stevia is the easiest sweetener to incorporate as it mixes well without leaving a crunchy texture.

Enjoy your homemade keto peanut butter! You can spread it on keto bread, use it to make keto-friendly desserts, or simply eat it straight out of the jar!

Frequently asked questions