Peanut Butter and Keto: Making the Connection, with a Few Insights
Peanut butter might just be the epitome of tasty, high-fat, and protein-packed goodness – and luckily, it's keto-friendly, too! However, not all types of peanut butter are a green light on a keto diet. Let's go over the deets on how to incorporate (and choose the right) peanut butter into your low-carb lifestyle.
So, is peanut butter keto-compliant?
Absolutely! If you're following a keto diet, you can definitely enjoy peanut butter as long as you stick with natural, unsweetened options. Keep your portion sizes in check and mindful of the carb count to ensure you stay in ketosis.
Breaking down the facts on peanut butter
Peanut butter is an excellent source of nutrients. Sure, it's high in calories, but that doesn't make it an unhealthy choice. Your body needs nutrient-dense food for proper function – and that's what peanut butter is!
Here are the nuts and bolts of a 2-tablespoon serving of peanut butter:
- Calories: 204
- Fat: 16.4g
- Protein: 7.2g
- Carbs: 7.14g
- Fiber: 1.54g
- Vitamin E: 19% of the daily value
- Niacin: 27% of the daily value
- Magnesium: 13% of the daily value
- Phosphorus: 9% of the daily value
- Manganese: 23% of the daily value
Just remember that a serving of peanut butter comes with around 7g total carbs and 5.6g net carbs (that's total carbs minus fiber). While this isn't considered a high carb count, it could take up a fair share of your daily carb limit.
Typically, you'll want to keep your carb intake below 50g per day on a keto diet to reach and maintain ketosis, a metabolic state where your body burns fat for energy.
Is peanut butter a desirable option for keto dieters?
In most cases, yes! Peanut butter can fit well with very low carb diets like keto. However, the type of peanut butter you choose can affect the carb content.
Some types of peanut butter are packed with added sugar, which increases the carb count. Make sure to check the nutrition labels to find the right one for you.
Picking the best peanut butter for keto diets
Go with natural, unsweetened peanut butter to keep your carb count down. Opt for peanut butter products that contain solely peanuts and salt. These have few carbs, but still provide plenty of protein and healthy fats.
Top picks for keto-friendly peanut butter
If you're on a keto diet, choose natural, unsweetened peanut butter options. A few good ones include:
- Once Again Creamy Peanut Butter: 5g net carbs per 2-tablespoon serving
- Santa Cruz Organics Creamy Light Roasted Peanut Butter: 2g net carbs per 2-tablespoon serving
- Smucker's Natural Chunky Peanut Butter: 4g net carbs per 2-tablespoon serving
- Adam's Organic Crunchy Peanut Butter: 4g net carbs per 2-tablespoon serving
Just remember to stay clear of flavored and sweetened peanut butters like chocolate, cinnamon, maple, and honey. And be wary of peanut butter candies, cakes, and granola bars, as they often contain added sugar.
Peanut butter alternatives on a keto diet
If you're not a big peanut butter fan, there are other delicious low-carb nut and seed butters to enjoy.
Frankly, lots of nuts and seeds have fewer carbs than peanuts. Here are a few tasty alternatives that can fit within your keto diet:
- Almond butter: 3g net carbs per 2-tablespoon serving
- Pecan butter: 1g net carb per 2-tablespoon serving
- Walnut butter: 4g net carbs per 2-tablespoons serving
- Sunflower butter: 2g net carbs per 2-tablespoon serving
- Pumpkin seed butter: 2g net carbs per 2-tablespoon serving
Why not try pairing them with lower-carb, keto-friendly snacks like celery or incorporating them into keto-friendly recipes?
- For individuals on a keto diet, choosing the right type of peanut butter is crucial to maintain a low carb count. Avoid peanut butter with added sugars, as they increase the carb content.
- Nut butter alternatives like almond butter, pecan butter, walnut butter, sunflower butter, and pumpkin seed butter have lower carb counts and can be great options for keto dieters.
- When comparing different types of nut butters, it's important to consider the carb content, especially for those following a strict keto diet. For instance, a 2-tablespoon serving of Santa Cruz Organics Creamy Light Roasted Peanut Butter contains just 2g net carbs.
- It's essential to keep in mind that while sugar-free options might seem like a better choice, they may still include other sweeteners like maltitol or xylitol, which can have additional impacts on blood sugar and carb intake. Always scrutinize the nutritional labels to make informed decisions.
