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Is Peanut Butter Keto Friendly?
January 21, 2020
For most people, learning which foods are keto-approved and which foods to avoid is
the hardest part of the keto diet to get the hang of. This is understandable. So many
foods we buy in the grocery store are processed and have hidden ingredients, such as
added sugars that will wreak havoc on a keto diet. Understanding what foods are
comprised of will help you avoid derailing your keto diet. Peanut butter is a staple of
many households. It is a food that many keto followers want to know whether or not it is
keto-approved. This post will answer all of your questions and even suggest
alternatives.
A Brief Overview of the Keto Diet
Whether you are just starting out or an old-hat at the keto diet, it is important to understand
how the ketogenic diet works in order for it to be effective. The idea behind the keto diet
is to put your body into a state of nutritional ketosis. When your body is in ketosis it
burns stored fat as opposed to carbohydrates. Ketosis is achieved by consuming a diet
high in fats, a moderate amount of protein, and low in carbohydrates.
The keto diet is inherently very restrictive and therefore followers must be very careful
about their food selections. It is extremely easy to over consume carbohydrates. Unlike
most diets, you cannot cheat on the keto diet, because it may very well throw you out of
ketosis and then you must start all over again. Peanut butter is one of the most delicious
and nutritious foods on the planet. Keto followers often want to know if they can
consume one of their favorite past times.
Is Peanut Butter Keto Friendly?
The answer is, it can be keto-friendly, but not all peanut butter is keto-approved. Peanut butter is high in fat, which is a turn-off for most diets, but for the keto diet, it can be an advantage. However, you must be careful not to overdo it from a carbohydrate or a caloric standpoint.
Before you buy your favorite childhood peanut butter off of the shelf and grab a spoon let's take a look at what you should look for when choosing a peanut butter. More than likely your childhood peanut butter will not be on the list.
What Should I Look for When Choosing a Keto-Friendly Peanut Butter?
The main thing that can get you in trouble with peanut butter when on the keto diet is the carbohydrate content. The more natural the better. Look for peanut butter that has a maximum of two ingredients. The two ingredients should be peanut butter and salt. Avoid any peanut butter with added sugar. This added sugar is additional carbohydrates that you do not want to consume and could very well throw you out of ketosis.
According to Men's Health, the most natural peanut butter options on the market contain 6-7 grams of carbs per serving. Now, it is important to understand that you can subtract the carbs that come from fiber off of the total carbs. The reason is that carbs from fiber break down more slowly in the digestive tract and therefore do not count towards your overall carb limit.
The most common brands such as Jif and Peter Pan will be off-limits because they contain added sugars. For instance, Jif peanut butter contains 11 grams of carbohydrates per serving
and Peter Pan peanut butter contains 3 grams of added sugar per serving.
Once you have found a peanut butter that is keto-friendly, it is up to you to moderate consumption. Peanut butter is a food that is very easy to overdo when it comes to both calories and carbs. Read the label and make sure you aren't overindulging.
Are There Keto-Friendly Alternatives to Peanut Butter?
Maybe you crave a peanut butter alternative, do not like peanut butter, or are allergic to peanuts. There are various reasons why you might seek a peanut butter alternative. The good news is that there are keto-alternatives available. Just about any nut butter is a good alternative because they are inherently high in fat and low in carbohydrates. Examples include:
- Almond butter
- Sunflower seed butter
- Hazelnut butter
- Macadamia butter
- Pecan butter
Follow the same rules as you would for choosing peanut butter. Avoid any nut butter that has added sugar or other ingredients that add to the carbohydrate count. Macadamia butter and pecan butter are two kinds of the lowest-carb nut butters available.
Make Your Own Peanut Butter or Nut Butter
If you can't find a brand of peanut butter or other nut butter that you are happy with or you're feeling adventurous, you can very easily make your own. Many recipes
call for the nut of your choice, salt, and a sweetener of your choice (make sure it is keto-approved). Making your own nut butter may sound complicated, but you probably either already have all of the tools you need or can easily get your hands on them.
You will need a food processor for grinding the nuts. It doesn't matter what size. You will just need to adjust your recipe accordingly. Secondly, you will need salt. Many recipes either call for sea salt or Himalayan salt. Both kinds of salt are thought to be a healthier alternative to traditional table salt. Lastly, you will need a way to store the nut butter. The best solution is glass mason jars. These are reusable, and unlike plastic will not harbor hard to get rid of bacteria. The size jar you choose is solely based on preference. However, wide-mouthed jars are suggested for the convenience of pouring the peanut butter in and getting it out.
Connect with Fellow Keto Followers
There's no need to go-it-alone. Whether you are new to the ketogenic diet or have welcomed it as a part of your lifestyle for some time now it's always easier and more enjoyable with a support group. The Casual Keto Doctor is a great resource to learn new information, find tips, and connect with others going through the same thing you are! Listen to our podcast, The Casual Keto Doctor
for more tips and advice!
A look back on the week: Work, Concert and Dining Out, Product Review: Alexia Cauliflower Risotto, Questions: Carb Cravings, Why You Get Them & How To Stop Them
On this week's podcast: A look back on the week: Getting back on track: carnivore diet, Product Review: Catalina Crunch Cereal and Questions: Why do I recommend 30 grams or more protein per meal?
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