Can I eat peanuts on keto?

In this article we are going to answer can I eat peanuts on keto, what is keto, are peanuts healthy, what can you eat on keto, what can’t you eat on keto and how can you add peanuts to your keto diet. 

Can I eat peanuts on keto?

Yes, you can eat peanuts on keto but in moderation. Peanuts are considered healthy fat with protein but they also have a significant amount of carbohydrates. If you eat too many peanuts, they can take you out of ketosis and ruin your diet. 

100 grams of peanuts or about 100 peanuts contain 14 grams of carbohydrates and 50 grams of fat. How many peanuts you can eat depends on what maximum amount of carbohydrate you have set. 

What is keto?

Keto or ketogenic diet is a term to refer to very low carbohydrate diets. The main idea of the keto diet is that you eat your whole calories from fat and protein. Fat is the main source of energy for your body in this diet. 

When on keto, you have to cut all carbohydrates like sugar, soda, pastries, white bread, rice, and high carbohydrates fruits and vegetables.

The Keto diet works when you eat less than 50 grams of carbohydrates per day, your body starts running out of its main source of energy, carbohydrates, so it starts using fat as the main source of energy. It takes about 4 to 7 days to achieve this process known as ketosis. 

You need to eat enough fat so you can ensure that your body dont use proteins from your muscles as energy or you will lose muscle mass. This whole process has one objective and it is to lose weight. 

Keto diets are also used with patients that have epilepsy. When you are on keto, your brain activity decreases because you are not using carbohydrates as the main source. This process helps epilepsy or the brain activity that causes convulsion to decrease. 

The ketogenic diet is also used to prevent heart disease, brain disease, acne, and other medical conditions. If you are trying to lose weight, you need to do the keto diet always with a doctor or nutritionist’s supervision because it can lead to other health problems. 

When you achieve a metabolic state of using fat as the main source you can use blood, urine, or breath tests to confirm you have entered ketosis.

Are peanuts healthy?

Yes, peanuts are a super healthy source of fats and protein. They are the perfect snack that fulfills you. 100 grams of peanuts provide 567 calories, 26 grams of protein, 16 grams of carbohydrates, 5 grams of sugar, 9 grams of fiber, and 50 grams of fat of which 25 grams are from monounsaturated fats and 16 grams are from polyunsaturated fats. 

Peanuts have a high amount of oleic and linoleic acid and are an excellent source of plant-based protein. They also have a high amount of biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium. 

What can you eat on keto?

When you are on keto you should focus on eating fat and protein. Try to eat as simple as you can with a low quantity of processed products so you can keep a healthy diet with no side effects. Some basic food you can eat when you are on keto is

Meat can be lean or fatty proteinPoultryEggs
Fish and seafoodNuts and healthy oilsCottage cheese and cream cheese
CheeseDark chocolateLow carb veggies
AvocadoUnsweetened coffee and teaLeafy greens

Try to add as much low carbohydrate vegetables and low carbohydrate food and healthy fats so you do a ‘clean keto’. There is a type of keto that is called dirty keto where you focus your calories on processed food. Dirty keto can lead you to health problems. 

Some vegetables and fruits you can add when on keto are 

  • Asparagus
  • Celery
  • Tomatoes
  • Spinach
  • Mushrooms
  • Cucumber
  • Zucchini
  • Strawberries (only ½ cup per day)
  • Raspberries (only 1 cup per day)

What can’t you eat on keto?

When you are on a keto diet you should stay away from carbohydrates. As said before, the keto diet is based on fats and protein as the main source of energy. You should stay away from

  • Grains
  • Starchy vegetables
  • Fruits that are high in carbohydrates and low in fiber
  • Sweetened yogurt
  • Juice
  • Honey or any caloric sweetener
  • Chips
  • Crackers or any baked good

How can you add peanuts to your keto diet?

Peanuts are delicious nuts that can be added to a lot of dishes. They can be eaten alone, in trail mix, in a nut bar or you can make some peanut butter. Peanuts can be sprinkled in your favorite salad or make a keto peanut butter chicken


This article answered can I eat peanuts on keto, what is keto, are peanuts healthy, what can you eat on keto, what can’t you eat on keto and how can you add peanuts to your keto diet. 


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