Can you eat peanut butter on keto?

In this brief article, we will answer the question, “Can you eat peanut butter on keto?” and provide information on what is a keto diet, alternatives to peanut butter, some popular peanut butter options as well as a few benefits of eating peanut butter.

Can you eat peanut butter on keto?

Yes, you can eat peanut butter on keto. However, consume them in moderation. Peanut butter does not have much carbs. There are 7 grams of carbs present per 32 grams of peanut butter. 

Make sure to plan low-carb foods on your diet chart that can go well with peanut butter. Another point to remember is that if you are actively trying to lose weight, peanut butter might not work out. This is because it contains a higher amount of calories.

Make sure to check the label of peanut butter before using them. This is because sugar or honey added to peanut butter can increase its carb count.

Foods prepared using peanut butter can be considerably higher in carbs. This includes cakes, cookies, candies, and pies. Prefer plain peanut butter containing only salt and peanuts. Do not use more than 2 tbsp of peanut butter if you wish to lose weight.

What is a keto diet?

A keto diet is a diet that is low in carbs and high in fat. Protein is either moderate or high. A keto diet works by reducing the consumption of carbs. This can result in ketosis as the body tries to break down and use fat for energy.

Fat starts to burn which can help in losing weight. Fat is also converted into ketones which are then transported to the brain for energy.

There are many kinds of ketogenic diets that can be followed:

  • A standard ketogenic diet consists of low carb, moderate protein, and high-fat diet (10 percent carbs, 20 percent protein, 70 percent fats)
  • A cyclical ketogenic diet involves periods of high carb and low carb diets wherein 5 days would be a low carb diet and the rest 2 days would be a high carb diet.
  • The targeted ketogenic diet is a bit lenient. Here, you can consume a bit of carb during exercise or physical activity.
  • A high-protein ketogenic diet consists of low carb but high protein, and a high-fat diet (5 percent carbs, 60 percent fat, and 35 percent protein).

What are some alternatives to peanut butter?

Some low-carb options that you can use instead of peanut butter are hazelnut butter, almond, and macadamia nut butter.

Almond butter contains 6 grams of carbs per 32 grams (2 tbsp). Macadamia nut butter has 4 grams of carbs per 2 tbsp. Hazelnut butter contains 6 grams of carbs per 2 tbsp.

What are some peanut butter brands that can be used on a keto diet?

  • Teddie All natural peanut butter contains 4 grams of net carbs. The manufacturers do not use palm oil or any other preservatives which can make them one of the healthiest options out there. 
  • Crazy Richards 100 percent peanut butter has 2 grams of net carbs. It has a beautiful flavor too. As it is way lower in carbs, it can be preferred over any other peanut butter brands out there.
  • Trader Joe’s peanut butter contains 4 grams of net carbs. You can buy their classic version instead of flavored ones as they are higher in sugar. The classic version is not much flavorful and is lower in carbs as well as preservatives.
  • 365 Everyday Value peanut butter has 4 grams of net carbs. You can easily buy them online on Amazon. Make sure to check their ingredient list to see if there is any added sugar present.
  • Kroger Natural creamy peanut butter has 4 grams of net carbs. However, similar to 365 Everyday Value peanut butter, you might need to check the ingredients list to ensure that there are no added sugars present.
  • Smucker’s Natural Creamy peanut butter contains 4 grams of carbs. It has high protein and no added sugars making them one of the best choices for a keto diet.

What are some benefits of eating peanut butter?

Peanut butter contains many nutrients namely niacin, sodium, magnesium, potassium, and vitamin E. Peanut butter is a good source of calories that can give a proper energy boost and prevent fatigue.

Peanut butter can also help in reducing LDL cholesterol levels and this can in turn reduce the risk of developing heart diseases.

Conclusion

In this brief article, we have answered the question, “Can you eat peanut butter on keto?”  and provided information on what is a keto diet, alternatives to peanut butter, some popular peanut butter options as well as a few benefits of eating peanut butter.

References

https://www.healthline.com/nutrition/is-peanut-butter-keto

https://chomps.com/blogs/news/keto-peanut-butter

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