Best Nut Butter For Keto: Top Picks And Why

Nut butter is a popular snack choice for those on the keto diet, as nuts are naturally high in fat and micronutrients. However, not all nut butters are keto-friendly. To be considered keto-friendly, a nut butter should have a low carbohydrate content, be high in healthy fats, and have minimal added sugar or artificial sweeteners.

Some of the best keto-friendly nut butters include peanut butter, almond butter, cashew butter, macadamia nut butter, pecan butter, hazelnut butter, walnut butter, and mixed nut butters. These nut butters are high in healthy fats, low in carbs, and can be easily incorporated into various recipes or enjoyed as a snack.

When choosing a nut butter, it is important to read the label and select options with minimal ingredients and no added sugars or artificial additives. Additionally, making your own nut butter at home using a food processor or high-speed blender is a great way to ensure the quality and freshness of the product.

Overall, nut butters can be a delicious and nutritious addition to a keto diet, providing various health benefits and helping to keep you full and satisfied.

Nut butter blends

When choosing a nut butter blend, it's important to look for products that are made with high-quality ingredients and have a low carb count. Some popular options include Perfect Keto Nut Butter and SuperFat Keto Nut Butter. Perfect Keto offers a blend of nuts and healthy fats, providing energy and ketogenic benefits. SuperFat, on the other hand, combines the creaminess of macadamia nuts with the nuttiness of almond butter, along with coconuts for a boost of healthy fats and dietary fibre.

In addition to the popular options, there are other nut butter blends available in the market. Livlo, for example, offers keto nut butters with a low net carb count per serving. These blends combine low-carb nuts with MCT oil. Another option is to make your own nut butter blend at home by mixing your choice of nuts and seeds in a food processor.

When choosing a nut butter blend, it's important to consider the nutritional profile of the different nuts included. For example, macadamia nuts are one of the most keto-friendly options due to their high fat and low carb content. Almonds, on the other hand, have a slightly higher carb count but offer a good source of monounsaturated fats, protein, B vitamins, and magnesium. By blending different nuts, you can create a tasty and nutritious spread that fits your keto diet.

Classic nut butters

Macadamia Nut Butter

Macadamia nuts are considered one of the most keto-friendly options. They are high in monounsaturated fat and have a good omega-6 to omega-3 ratio. Macadamia nut butter is also a great source of iron, magnesium, and potassium. However, it can be expensive and hard to find in stores.

Coconut Butter

Coconut butter, also known as coconut manna, is popular in keto circles due to its high content of medium-chain triglycerides (MCTs). MCTs are quickly converted into ketones by the liver, making them an excellent energy source. Coconut butter has a high omega-6 to omega-3 ratio, but it contains very little polyunsaturated fat. It has a unique taste and is better suited for cooking and baking rather than as a spread.

Almond Butter

Almond butter is a popular alternative for those with peanut allergies or a dislike of peanut flavour. It has a smooth, creamy texture and is relatively keto-friendly, with a low net carb count. Almond butter is high in monounsaturated fats, protein, B vitamins, and magnesium, offering a range of health benefits.

Peanut Butter

Peanut butter, a classic and popular choice, is keto-friendly when consumed in moderation. It is rich in healthy fats, low in carbs, and high in protein. However, it's important to choose natural varieties without added sugars or hydrogenated fats. Peanut butter is also a great source of unsaturated fats, fibre, and potassium.

Pecan Butter

Pecan butter is another delicious option for keto dieters. Pecans are high in healthy fats and low in carbs, making their butter a good choice. Pecan butter has a rich, slightly sweet taste and is a good source of micronutrients, including B vitamins, copper, manganese, magnesium, phosphorus, and zinc.

Hazelnut Butter

Hazelnuts are relatively low in carbs and high in healthy fats, making their butter suitable for a ketogenic diet. Hazelnut butter has a distinct nutty flavour and can be used in various recipes, such as keto-friendly chocolate spreads or smoothies.

Walnut Butter

Walnut butter is less common but still keto-friendly. Walnuts are high in healthy fats, including omega-3 fatty acids, and relatively low in carbs. Walnut butter has a unique, slightly bitter flavour. It can be used in both sweet and savoury recipes or enjoyed on its own.

When choosing classic nut butters for keto, look for options with low carb counts, high healthy fat content, and minimal added sugar or artificial sweeteners. These nut butters offer a range of health benefits and can be enjoyed in various recipes or as a satisfying snack.

Nut butter and keto diet

Nut butter is a great addition to a keto diet, but not all nut butters are keto-friendly. To be keto-friendly, a nut butter should have a low carbohydrate content, be high in healthy fats, and have minimal sugar and artificial sweeteners.

Carbohydrate Content

A key part of the keto diet is keeping your carb intake low, so your body uses fat as its main source of energy. Keto nut butters should have a low carb count, usually around 3 to 5 grams per serving.

Healthy Fats

Healthy fats are important for a keto diet as they provide energy and help your body absorb vitamins. Nut butters are a good source of healthy fats, including monounsaturated and polyunsaturated fats, which can help lower bad cholesterol and support heart health.

Sugar and Artificial Sweeteners

Sugar can quickly increase your carbohydrate intake, so it's important to choose nut butters with little or no added sugar. Some nut butters use artificial sweeteners to keep the carb count low, but these can sometimes cause digestive issues or affect blood sugar levels.

Examples of Keto-Friendly Nut Butters

• Peanut butter is a classic and popular choice for keto dieters. It's rich in healthy fats, low in carbs, and high in protein. However, it's important to choose a peanut butter with no added sugars or artificial sweeteners.
• Almond butter is another popular keto nut butter. It has a smooth, creamy texture and is made from ground almonds, which are a good source of healthy fats, fibre, and protein.
• Cashew butter is made from ground cashews and has a rich, creamy texture. Cashews are high in healthy fats and low in carbs.
• Macadamia nut butter is made from ground macadamia nuts and has a rich, buttery taste. Macadamia nuts are high in healthy fats and low in carbs.
• Pecan butter is made from ground pecans and has a rich, slightly sweet taste. Pecans are high in healthy fats and low in carbs.
• Hazelnut butter is relatively low in carbs and high in healthy fats, making it suitable for a ketogenic diet.
• Walnut butter is a less common but still keto-friendly nut butter. Walnuts are high in healthy fats, including omega-3 fatty acids, and are relatively low in carbs.
• Mixed nut butters can be keto-friendly if they have a low carb count and no added sugars or sweeteners.

Nut butter and weight loss

Nut butter is a great addition to a keto diet, but not all of them are keto-friendly. To be keto-friendly, nut butter should have a low carbohydrate content, be high in healthy fats, and have minimal sugar and artificial sweeteners.

Nut butters are high in healthy fats and protein, which can help you feel full and satisfied, making it easier to eat less and control your appetite. This can support your weight loss goals when combined with a keto diet.

However, it's important to remember that nut butters are also high in calories. While they can be a healthy addition to your diet, consuming them in large quantities or with high frequency can sabotage weight loss efforts. Portion control is crucial, and sticking to the recommended serving size of two tablespoons can be challenging.

Some people find that including nut butters in their diet regularly hinders their weight loss progress, especially if they are already close to their goal weight. In such cases, it may be necessary to reduce the frequency or amount of nut butter consumption.

Additionally, not all nut butters are created equal. Some options are lower in carbohydrates and calories than others. Here are some nut butter suggestions that may be better suited for weight loss:

• Macadamia nut butter is considered one of the most keto-friendly options. Macadamia nuts are high in healthy fats and low in carbohydrates, and their butter has a rich, buttery taste. However, it tends to be expensive and may be difficult to find in stores.
• Coconut butter is made from ground, dehydrated coconut pulp. It is solid at room temperature and has a high fat content, making it a good option for adding fat to smoothies, keto porridge, or fat bombs.
• Sunflower seed butter, also known as sunbutter, is a popular alternative for those with tree nut allergies. It is slightly higher in carbohydrates than other options, but it is also exceptionally rich in vitamins and minerals.
• Tahini, a paste made from ground sesame seeds, is another option with multiple uses. It has a runnier consistency than nut butters and can be used in both savory and sweet dishes.
• Almond butter is a well-known alternative to peanut butter and is relatively keto-friendly. It has a mild taste and can be used in sweet and savory recipes. Almond butter also offers a good balance of monounsaturated fats, protein, B vitamins, and magnesium.

When choosing a nut butter, it is important to read the labels and select options with minimal added ingredients. Look for products that are free of added sugars, preservatives, and GMO nuts. If possible, choose organic nut butters or those made from a single ingredient, such as ground almonds or macadamia nuts.

Nut butter and blood sugar

Nut butter is a great addition to a keto diet, but not all of them are keto-friendly. To be keto-friendly, a nut butter should have a low carbohydrate content, be rich in healthy fats, and have minimal added sugar or artificial sweeteners.

How Nut Butter Affects Blood Sugar

When following a keto diet, the body switches from using carbohydrates as its primary source of energy to using fats. Nut butters, being high in healthy fats, provide a steady source of energy throughout the day, helping to maintain consistent energy levels.

Nut butters are also great for keeping blood sugar levels in check, especially for those with type 2 diabetes. The high healthy fat content in nut butters helps to slow down the release of glucose into the bloodstream, minimizing any spikes in blood sugar. This is because fat takes a long time to move through the gastrointestinal tract, helping to "bind" the glucose for a period of time.

A study from the Harvard School of Public Health found that eating low-glycemic-index foods such as peanut butter, along with a diet higher in complex cereal fiber, can significantly reduce the risk of developing type 2 diabetes. Similarly, a 2013 study showed that consuming peanuts or peanut butter in the morning positively impacted blood sugar control throughout the day for women at high risk for type 2 diabetes.

However, it is important to note that not all nut butters are created equal when it comes to blood sugar control. Many flavored nut butters are sweetened with carb-rich sweeteners such as sugar, honey, or molasses, which can cause blood sugar levels to increase rapidly. Therefore, when choosing a nut butter, it is best to opt for natural, low-sugar varieties.

Best Nut Butters for Keto and Blood Sugar Control

When it comes to finding the best nut butter for keto and blood sugar control, macadamia nut butter is an excellent choice. Macadamia nuts are one of the most keto-friendly options, as they are high in healthy fats and low in carbohydrates. They also have a good omega-6 to omega-3 ratio, which is important for reducing inflammation in the body.

Other good options include coconut butter, pistachio nut butter, and almond butter. These nut butters are relatively low in carbohydrates and offer various health benefits. However, it is important to consume them in moderation, as they may still have an impact on blood sugar levels.

In addition, when choosing a nut butter, it is advisable to opt for products that contain only a single ingredient: roasted nuts. This ensures that there are no added sugars or unhealthy ingredients that could affect blood sugar levels.

By incorporating keto-friendly nut butters into your diet, you can enjoy the benefits of improved blood sugar control, better brain function, weight loss support, and a versatile addition to your recipes and snacks.

Frequently asked questions