One of the best foods you can eat on Keto is nut butter. Nut butter is essentially ground up nuts into a paste-like texture that can be used as a butter. Seeds can also be processed in the same way to produce a seed butter, like tahini (ground sesame seeds). Most nut butters are high in healthy fats - monounsaturated fatty acids, which have incredible anti-inflammatory properties. It’s important that you eat plenty of fat on Keto, and the quality of the fats you eat is vital. There are plenty of nut butters available to buy, but can you grab the cheapest and most readily available? It’s critical for your health that you only eat nut butters that are pure and free from harmful additives. Not all nut butters are made equal, some are filled out with sugar, preservatives, stabilisers or made from GMO sources. Instead, opt for nut butters that are organic, or at least GMO-free. Avoid any nut butters that are marked as ‘low-fat’, you are not avoiding fat! Check the ingredients list carefully when choosing your nut butters, the fewer the ingredients, the better the quality is likely to be. So let’s get to the details, what are the BEST nut butters to enjoy on Keto?
Top Keto-Friendly Nut Butters
When following a ketogenic diet, choosing the right nut butter can be a delicious and nutritious way to incorporate healthy fats. However, not all nut butters are created equal, and some are better suited for keto than others. Here's a breakdown of some of the best options, considering factors like carb content, nutritional benefits, and flavor.
Macadamia Nut Butter
Macadamia nut butter comes top of the list because of its incredibly low carb content compared to all other nuts. Macadamia nuts also contain a very important mineral, manganese, an enzyme that’s involved in antioxidant activity in almost every cell in your body. The downside? They’re very expensive, and the butter version is difficult to find. Despite the cost and availability challenges, the exceptional macronutrient profile makes it a top choice for keto enthusiasts.
Walnut Butter
Walnuts contain a significant amount of Omega-3 fatty acids - some of those healthy fats you want plenty of on Keto. Not so favourable is their strong flavour; walnuts have quite a bitter, earthy taste that some dislike, especially when concentrated into a butter. For those who enjoy the unique flavor, walnut butter can be a valuable addition to a keto diet due to its omega-3 content.
Pecan Butter
Another great low net carb, nut butter. Pecans are also high in monounsaturated fatty acids, which have been shown to be beneficial for cardiovascular health. The combination of low carbs and heart-healthy fats makes pecan butter a smart choice for keto dieters.
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Almond Butter
Probably one of the most favourite nut flavours, almonds. Another firm favourite, hazelnuts. They have a great creamy and nutty flavour without the bitterness that pairs with other nuts. Did you know the key ingredient in our Keto Bars is almonds! That's one of the best nuts you can eat when doing Keto. Available in five flavours, more than 10,000 UK customers have ordered them more than once. Almond butter is a versatile option, suitable for various recipes and snacks within a keto framework.
Hazelnut Butter
Hazelnuts have a great creamy and nutty flavour without the bitterness that pairs with other nuts. The rich taste and smooth texture make it a satisfying option for those on a keto diet.
Nut Butters to Limit or Avoid on Keto
While many nut butters can be part of a keto diet, some are higher in carbs and should be consumed in moderation or avoided altogether.
Peanut Butter
Peanut butter, although the most popular of all nut butters, is relatively high in net carbs compared to other nut butters. Peanuts are different to other tree nuts because they actually belong to the legume family, which makes them high in carbs. Many people also have allergies to peanuts. Due to its higher carb content, peanut butter should be consumed sparingly on a keto diet.
Cashew Butter
Another common nut butter you will probably be best to avoid is cashew butter. Cashews are creamy and naturally sweet in flavour, making them a popular choice. However they are really high in carbs and have a relatively low portion of fibre compared to other available nut butters. The high carb content makes cashew butter a less desirable option for those strictly adhering to a ketogenic diet.
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Important Considerations When Choosing Nut Butter
There are many great health benefits to nut butters and they’re a versatile ingredient that ought to be a staple in your cupboard. But not all nut butters are Keto-friendly. When selecting nut butter for a keto diet, keep the following points in mind:
- Read the Label: Always check the nutrition label for net carb content, serving size, and added ingredients.
- Avoid Added Sugars and Oils: Opt for nut butters with no added sugars, hydrogenated oils, or artificial sweeteners.
- Choose Organic When Possible: Selecting organic nut butters can minimize exposure to pesticides and other harmful chemicals.
- Consider Single-Ingredient Butters: The fewer the ingredients, the better. Ideally, the only ingredient should be the nut itself.
Avoid high-carb versions such as cashew butter or peanut butter, there are so many other yummy nut butters to choose from! Stick to nut butters that are free from additional ingredients too, and are GMO-free or better yet, organic.
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