Figuring out which foods fit into a ketogenic diet can be tricky, especially when it comes to snacks. Many nuts and seeds are low in net carbs and high in healthy fats, making them a potentially perfect fit for a very-low-carb, high-fat ketogenic diet. They’re also full of protein, fiber, vitamins, minerals, and antioxidants. But what about peanuts, especially the salted variety?
Understanding the Keto Diet
The Ketogenic Diet is a low carbohydrate method of eating. A strict ketogenic diet typically limits daily carbohydrate intake to less than 20 grams. A less strict low-carb diet typically limits daily net carb intake ranges from 30 to 50 grams.
Peanuts: A "Meh" Keto Snack?
Peanuts seem to be in the middle of the quality gradient of most keto articles, not the worst, but not the best either, leaving them as an "average" keto food that's OK occasionally.
Nutritional Profile of Peanuts
Diving into the nutritional content of peanuts, each 100g serving packs quite a punch. Peanuts contain 567.0kcal, primarily due to their high-fat content of 49.24g. On the carbohydrate front, peanuts total at 16.13g, but net carbohydrates, taking into account the considerable dietary fiber content of 8.5g, are 7.63g. Peanuts are a notable source of Vitamin E (8.33mg), niacin (12.07mg), and folate (240.0ug).
One ounce (28 grams) of peanuts contains:
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- Calories: 164
- Protein: 7 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system.
Are Peanuts Keto-Friendly?
Yes, peanuts can fit into a keto diet when enjoyed in moderation. Although they are technically legumes, their low net carb content-around 6g of net carbs per ounce-makes them a suitable option. Peanuts, a popular snack and ingredient in many recipes, can be included in the ketogenic diet, but it is crucial to note that they should be consumed in moderation. Including peanuts in a strict ketogenic diet, which typically limits daily carbohydrate intake to less than 20 grams, requires careful consideration and strict portion control. For those on a less strict low-carb diet, where daily net carb intake ranges from 30 to 50 grams, incorporating peanuts into the diet is likely more manageable.
While peanuts do not fall into the low-carb category, they have a moderate glycemic index, which measures how quickly a food raises blood sugar levels.
Carb Counts of Different Types of Peanuts
We're diving into the world of peanuts to see how different types stack up in the keto game. We'll look at their carb counts based on a typical serving size and rank them from best to worst for keeping those carbs in check.
- Boiled Peanuts: These are surprisingly keto-friendly, with about 6 grams of carbs per serving.
- Dry Roasted Peanuts: Coming in with around 8 grams of carbs per serving, dry roasted peanuts are a solid choice for a keto snack.
- Salted Peanuts: Similar to dry roasted, salted peanuts have about 8 grams of carbs per serving.
- Spanish Peanuts: These have a bit more, at around 9 grams of carbs per serving.
- Cajun Boiled Peanuts: With the added spices, Cajun boiled peanuts still keep it relatively low, at about 9 grams of carbs per serving.
- Japanese Peanuts: These are a bit higher due to the crunchy coating, sitting at around 10 grams of carbs per serving.
- Honey Roasted Peanuts: These are at the top end for carbs, with about 12 grams per serving, due to the added sugars from the honey.
Remember, while some peanuts fit better into a keto diet than others, portion control is key.
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Benefits of Including Peanuts in a Keto Diet
On the other hand, peanuts have several properties contributing to overall health. They are an excellent source of healthy fats, protein, and fiber, essential components of any balanced diet. They are also rich in various vitamins and minerals, including B-vitamins, magnesium, phosphorus, and manganese. Peanuts are particularly high in leucine, an essential branched-chain amino acid (BCAA) known for promoting muscle growth.
Potential Challenges
Incorporating peanuts into a keto diet can present some challenges in maintaining ketosis due to their relatively high net carb content.
Tips for Including Peanuts in Your Keto Diet
- Portion Control: Since peanuts are keto-friendly in moderation, it's essential to measure your servings accurately.
- Pair with Low-Carb Foods: Pairing peanuts with other low-carb foods can help keep your net carb intake in check.
- Keto Recipes with Peanuts: Peanuts can be a versatile ingredient in several keto recipes.
- Carb Counting: Incorporating peanuts into your keto diet underscores the importance of counting carbs.
Keto-Friendly Alternatives to Peanuts
- Almonds: Almonds are a great alternative to peanuts on a keto diet. One ounce (28 grams) of almonds contains: Calories: 164, Protein: 6 grams, Fat: 14 grams, Total carbs: 5 grams, Fiber: 3 grams, Net carbs: 2 grams. Like other tree nuts, almonds have been linked to a variety of health benefits due to their nutrition profile. In addition to their high concentration of protein, healthy fats, and fiber, almonds are rich in vitamin E, magnesium, copper, and antioxidants like proanthocyanidins. Some research shows that eating almonds may decrease your risk of conditions like type 2 diabetes, heart disease, and Alzheimer’s. Almonds can be enjoyed raw or roasted as a keto-friendly snack. You can also buy or make keto-friendly almond milk or butter. In addition, almond flour is a widely used flour alternative.
- Macadamia Nuts: Macadamia nuts are another excellent keto-friendly alternative. One ounce (28 grams) of macadamia nuts contains: Calories: 204, Protein: 2 grams, Fat: 21 grams, Total carbs: 4 grams, Fiber: 2 grams, Net carbs: 2 grams. For instance, a 4-week study in 17 men found that those who consumed 15% of their calorie intake from macadamia nuts experienced a 5.3% reduction in LDL (bad) cholesterol levels and an 8% increase in heart-protective HDL (good) cholesterol. Macadamia nuts are a perfect high-fat snack. You can also buy keto-friendly macadamia nut milk, butter, and flour to replace higher-carb versions of these foods.
- Pecans: Pecans are also a good choice for those on a keto diet. One ounce (28 grams) of pecans provides: Calories: 196, Protein: 3 grams, Fat: 20 grams, Total carbs: 4 grams, Fiber: 3 grams, Net carbs: 1 gram. They’re a high-fat, keto-friendly nut that may help reduce levels of insulin. Insulin is a hormone that can cause your body to store fat, so it’s ideal to keep insulin levels low when trying to lose weight. In fact, a 1-month study in 26 adults found that those who ate around 1.5 ounces (43 grams) of pecans per day experienced reductions in insulin levels and improvements in insulin sensitivity, compared to the control group. Pecans can be enjoyed on a keto diet as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.
- Flaxseeds: For those who prefer seeds, flaxseeds are a low-carb alternative to peanuts. One ounce (28 grams) of flax seeds provides: Calories: 131, Protein: 6 grams, Fat: 9 grams, Total carbs: 9 grams, Fiber: 8 grams, Net carbs: 1 gram. These tiny seeds have been studied for their potential beneficial effects on blood pressure and heart health. In a 6-month study in more than 100 people, those with high blood pressure who ate about 1 ounce (30 grams) of flaxseed meal daily experienced significant reductions in total blood pressure levels, compared to a control group. Flax seeds can be bought whole or as a ground meal, both of which can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
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