Nutrition

Is Peanut Butter A Good Option For Keto Dieters? 

is peanut butter keto

It won’t be wrong to say that the classic PB&J sandwiches were our favorite snacks growing up. With the versatile peanut butter and the always delightful jelly, they were hard to say no to.

Its true peanut butter is suitable for curries, as a dip, or simply to eat straight out of the jar. But is it versatile enough? Is peanut butter Keto friendly? 

The answer to this question is – yes and no. 

When consumed in moderation, peanut butter can prove to be a healthy snack. But you may end up falling off the keto wagon if you go overboard.

In this article, we’ll cover 

  1. Peanut Butter & Keto
  2. How Many Carbs Are In Peanut Butter? 
  3. Can You Take Peanut Butter On Keto?
  4. Benefits Of Eating Peanut Butter

Peanut Butter & Keto

Before we dive deep into the nutrition facts of peanut butter and check if it can help you reach ketosis or not, let’s understand peanut butter better.

Peanut butter is simply a paste made from ground, roasted peanuts seasoned with a pinch of salt.

In the 1890s, a St. Louis physician invented peanut butter as a soft protein alternative for those who had bad teeth.

It was only after Rosenfield J established his brand of peanut butter in 1928 that it gained popularity. And then peanut butter’s commercialization and popularity grew across America, Europe, and Asia, over time.

Wondering why peanut butter got so popular? It was not just the taste! It was its nutrient-dense nature. 

That’s right! Peanut butter is full of vitamins like Riboflavin and Thiamine. It is one of the best electrolyte-rich foods you could have. With sodium, calcium, potassium, magnesium, and phosphorus at its core, it makes sure you don’t suffer from dehydration and related issues. (1)

Most commercial peanut butter, however, contains 90% peanuts and about 10% fillers like palm oil or sugar. The fillers can make it less of a superfood yet a worthy element of your diet.

How Many Carbs Are In Peanut Butter? 

While it’s remarkable that peanut butter is full of nutrients, it’s the carb content that will decide its presence in your keto diet plan

  • 1 tablespoon (16 g) of peanut butter contains 3.6g of total carbs, 8.2g of fat, 3.6g of protein, and 0.8g of fiber. (2)

Even though peanut butter is not a high-carb food, it might make up a substantial part of your daily carb intake.

So, it may be a good idea to keep an eye on other carb sources (if you eat peanut butter) to ensure you get keto diet benefits.

Can You Take Peanut Butter On Keto?

Following a keto diet plan isn’t easy. And if your favorite foods like pickles, pasta, and peanut butter aren’t keto, dieting can be difficult.

Fortunately for you, peanut butter is keto friendly, but when taken in moderation. 

You see, if you’re on keto, you’re allowed to consume a net of 50g of carbs daily. And as we discussed earlier, one tablespoon of peanut butter has only 3.6. So, if you use 1-2 spoons on your sandwich, you are good to go. 

The only problem is you have to be conscious. Any diet – be it of any cuisine – usually has a high proportion of natural carbs. For instance, even pulses – known for their proteins – have a substantial amount of carbs.

It is tough to check the carb content of each little ingredient in your diet when you are on keto. Because unlike fats or proteins, carbs are present in almost every food. 

So, if you want to have more than two spoons of peanut butter, you will have to be utterly conscious.

Another factor you must consider when looking for what to eat on keto is the number of calories and fillers.

Peanut butter is high in calories but not unhealthy. It is rich in protein, fats, and fiber. 

However, most commercial peanut butter contains sugar and other fillers, making them unusable for keto dieters.

The best way to ensure your peanut butter is keto friendly is to make your own natural, unsweetened, and homemade peanut butter.

Benefits Of Eating Peanut Butter

Peanut butter is not seen as a superfood but rather a breakfast ingredient that can get unhealthy if eaten in excess. So, it is easy to wonder if it has any benefits or not.

The fact is – it does!

When you consume peanut butter regularly in the right amount, you may notice:

  • Reduced blood sugar levels

Nut butter contains a good amount of magnesium. It can a part of a diabetic keto diet plan because high magnesium levels can lower blood sugar levels and thus help with type 2 diabetes. (3)

  • Improved heart health – 

As peanut butter contains a higher proportion of unsaturated fat than saturated fat, it’s a fat-friendly food that reduces the chances of heart attacks and strokes. (4)

  • Enhanced energy – 

Peanut butter is high in protein, making it an excellent food to kick-start your metabolism. It can be a great pre-workout food to give you the needed energy boost before going to the gym. You can also carry it in your gym bag if you need some energy during the workout.

  • Reduced risk of cancer – 

Nut butter is full of antioxidants like flavonoids and polyphenols. One such antioxidant is p-coumaric acid. It is abundant in peanut butter and has an anti-tumor effect. (5)

Wrapping Up

So, is peanut butter keto friendly? Yes!

Peanut butter is no less than a superfood with ample nutrients and health benefits. With only 3.6g of carbohydrates per tablespoon, it fits well with a low-carb, high-protein diet.

You can safely consume this delightful snack in moderation if you’re on keto. It may also help you avoid keto flu symptoms and keep your sugar cravings away.

We recommend choosing all-natural and unsweetened peanut butter over flavored ones to keep your keto diet going.

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