Peanut butter is a pantry staple, loved by sweet tooths and fitness enthusiasts alike for its versatility and protein boost. But if you're following a ketogenic diet, you might wonder if peanut butter fits into your eating plan. Generally speaking, answering whether something is keto is not as simple as a yes or no. Peanut butter is a great example of that. It might fit into a ketogenic diet for some people, and it may not fit for others.
Understanding the Keto Diet
The ketogenic diet, often called "keto," involves drastically lowering your carb intake, typically to 50 grams per day or less. This shift forces your body into a state of ketosis, where it burns fat for energy instead of carbs. The caloric breakdown usually falls in place as so: 60 to 80 percent of your daily calories come from fat, 20 to 30 percent from protein, and the rest from carbs. This diet was initially developed to treat epilepsy in children but has gained popularity for short-term weight loss and blood sugar management in adults.
Peanut Butter and Keto: The Nuances
Peanut butter can be a tasty and satisfying addition for some ketonians when chosen wisely. Peanut butter is high-fat, low-carb-unless you're buying flavored peanut butters that load up on one threat to ketosis: sugar. On its own, peanut butter is packed with healthy fats and moderate in protein, it’s a versatile ingredient that can elevate your meals and snacks. However, not all peanut butters are created equal when it comes to keto-friendliness. Some have added sugars and oils that can derail your goals and knock you out of ketosis.
Nutritional Profile of Peanut Butter
Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it’s made.
Here's a general breakdown of carb content in different types of peanut butter per 2-tablespoon (32-37 gram) serving:
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- Regular peanut butter (smooth or crunchy): About 7 grams of total carbs or 5 grams of net carbs.
It's important to note that nutrition information can vary slightly between brands. Peanut butter has health benefits beyond weight loss and ketosis, though. Roasted peanuts, the main ingredient, contain substantial amounts of health-boosting fatty acids, protein, and micronutrients like vitamin E, magnesium, potassium, zinc, and phosphorus.
Key Considerations for Keto-Friendly Peanut Butter
To enjoy peanut butter on a keto diet, keep these points in mind:
Check for Added Sugars: Many commercial peanut butters are packed with added sugar. Many of the most common brands of peanut butter at the grocery store will include sugar-which certainly makes for a less keto-friendly option! Added sugar makes peanut butter sweeter and better for making desserts, but it can increase the carb count. Whether you’re on a keto diet or not, you’re better off avoiding sugar as much as possible. A high sugar intake increases your risk of heart disease, diabetes, weight gain, and certain cancers.
Avoid Hydrogenated Oils: Hydrogenated oils extracted from plants like soybean and corn are often added to peanut butter to keep the oil and particles from separating. Avoid the “no-stir” varieties when purchasing peanut butter, as they’re likely made with vegetable oils. The downside of hydrogenated oils is that they contain trans fats, leading to insulin resistance, obesity, type 2 diabetes, and atherosclerosis.
Be Mindful of Portion Sizes: Peanut butter has a lot of calories for a relatively small serving. A standard serving size is 2 tablespoons (32 grams) - which may be less than you expect. Variety is best on any diet, though, so we recommend up to 5 tablespoons per day to avoid getting kicked out of ketosis. If you’re on a cyclical keto diet, you may want to increase your servings on carb-up days. This type of carb-cycling approach typically works best for active people like athletes.
Read also: Keto Calorie Counting: A Detailed Guide
Read Labels Carefully: Reading nutrition labels to know exactly what goes into your jar, even beyond the carbs in peanut butter, is the best way to ensure you buy a spread that meets your nutritional needs. Always check the label on your peanut butter for the Non-GMO Project Verified label. There is some concern surrounding genetically modified crops. Some researchers argue that they present health risks, such as developing antibiotic resistance, but studies are ongoing.
Peanut Butter Brands
Here are some peanut butter brands that generally align with a keto lifestyle:
- Crazy Richard’s Pure PB: For a no-frills, classic peanut butter, Crazy Richard’s Pure PB can be a good option. With just one ingredient-peanuts-it’s free from added sugars, oils, and preservatives. Most peanut butters contain salt, which is generally preferable on keto for most of us, but this is a great salt-free option if needed.
- Justin’s Classic Peanut Butter: Justin’s Classic Peanut Butter is made with just two ingredients: dry roasted peanuts and palm oil. While palm oil is controversial in some circles, Justin’s commitment to sustainably sourced ingredients sets it apart from other brands.
- 365 Organic Creamy Peanut Butter: If you’re on a budget but still want high-quality peanut butter, look no further than 365 Organic Creamy Peanut Butter. Similar to Crazy Richard’s, this is a peanut butter made only with peanuts.
- Kroger Peanut Butter: Kroger makes its nut butter with only peanuts and salt and has only 3 grams of net carbs per serving. It's also super-affordable, costing around $2 for a 15 oz. jar.
- Adam's Natural Peanut Butter: Another common sugar free peanut butter you'll see at the grocery store is Adam's Natural Peanut Butter. It's made with only peanuts (no salt!) and has only four grams net carbs per serving. It's a bit more expensive than Kroger's option, costing around $5 for a 16 oz.
- Nuttzo Peanut Pro: Nuttzo Peanut Pro is another good option with a few more ingredients. It is made with seven different nuts and seeds and has 4 grams of carbs per serving.
- 365 Whole Foods Market: 365 Whole Foods Market is another good choice. It contains only organic peanuts (again no salt) and has four grams net carbs per serving.
- Trader Joe's Peanut Butter: Trader Joe's Peanut Butter is a good affordable option containing only peanuts and salt with 4 grams of carbs per serving. It costs a little over $2 per jar.
- Crazy Richard's Creamy Peanut Butter: Crazy Richard's Creamy Peanut Butter is also an affordable option, containing only peanuts and salt with ONLY 2 grams net carbs per serving.
- Kirkland Signature Peanut Butter: Kirkland Signature is another good choice containing only organic ingredients and has 4 grams net carbs per serving. It costs around $6 per 28 oz.
- Santa Cruz Peanut Butter: Santa Cruz contains organic ingredients and has 4 grams net carbs per serving.
- Smucker's Peanut Butter: Smucker's is another commonly found option containing only peanuts and salt with two grams of net carbs per serving.
The Aflatoxin Exposure
You may have heard about aflatoxin exposure as a concern around peanut butter. Studies have found that long-term exposure increases your risk of liver cancer, malnutrition, and impaired immune function. While this is a real concern, the USDA and FDA have implemented guidelines to minimize risk, including closely monitoring susceptible crops and imported products.
Other Keto-Friendly Nut Butters
If you can’t eat peanut butter or are looking for an alternative that is even lower in carbs, almond butter is a good option. It contains 6 grams of total carbs, or 3 grams net carbs, per 2-tablespoon (32-gram) serving. Other types of nut butter and seed-based spreads make excellent substitutes for peanut butter since they’re also low in net carbs and full of healthy fats. For me, choosing a variety of nut butters is optimal, since different nuts contain different beneficial vitamins and minerals," Godfrey recommends. "Almonds have calcium, cashews are rich in iron and magnesium, [and] walnuts are high in omega-3s."
Homemade Keto Peanut Butter
My preferred option for a ketogenic diet, is homemade. It is made from only two ingredients-peanuts and salt (no added sugars or hydrogenated oils!) - and you know exactly what goes in there. The awesome thing about homemade peanut butter is that it's just peanuts and salt! I'm betting you love this process so much that soon you'll be making your own almond butter, cashew butter, sunflower seed butter, and even macadamia nut butter!
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Recipe for Homemade Peanut Butter:
- Roast the Peanuts: If the peanuts are not yet roasted: Preheat the oven to 350 degrees F. Spread peanuts on a baking sheet and roast for 8-10 minutes, stirring a few times, until lightly browned. Cool completely. If the peanuts are already roasted, skip this step.
- Blend the Peanuts: Place the roasted peanuts in a food processor and blend on low then move to high, until a paste forms. If you have a high speed blender like a Vitamix, it's super quick to make homemade peanut butter. Place the peanuts in the blender and switch on to the lowest setting for a couple of seconds, then turn it up all the way to 10. Use the tamper to push the nuts quickly down into the blades until it becomes a paste and the sound changes on the blender. Do not blend for more than one minute without resting the motor or it could damage it.
- Add Salt (Optional): Add the salt (optional) and blend until desired consistency is reached.
Creative Ways to Enjoy Keto Peanut Butter
- Chocolate Peanut Butter Smoothie: This smoothie recipe is packed with healthy fats.
- Peanut Butter and Jelly Bites: PB&J fans, this one is for you.
- Peanut Butter Cups (Keto-Friendly): A chocolate peanut butter cup the size of a pie. (Not even a mini pie.)
- Keto Meal Shakes: Keto Chow is a keto meal shake that comes in over 25 delicious flavors, two of which are peanut butter and chocolate peanut butter. This shake can be made in seconds, and the best part?
Health Benefits of Peanut Butter
Peanuts have a favorable macronutrient and micronutrient profile for any diet, as long as you’re not on a low-fat diet. As long as you buy nut butter with quality ingredients, you get more protein, reduce cravings, and lower your heart disease risk with a more balanced cholesterol profile. They’re good for your cognitive health and stress responses, too. When it’s at its best and free from added sugar and unhealthy ingredients like hydrogenated oils, peanut butter is a delicious, keto-friendly snack that’s low on carbohydrates.