Peanut butter is a staple food, and with the rise of the keto diet, many are wondering about its place in this high-fat, low-carb lifestyle. Peanut butter is a nutrient-dense food that packs a punch of healthy fats, protein, and essential vitamins and minerals. Powdered peanut butter, like PB2, offers a new spin on this classic spread. Made by pressing out most of the natural oils from roasted peanuts and then grinding the nuts into a fine powder, it presents a lower-calorie and lower-fat option. This article explores the benefits of peanut butter powder, particularly within the context of a ketogenic diet, while also addressing potential drawbacks.
What is Peanut Butter Powder?
PB2 powdered peanut butter is a new spin on classic peanut butter. It is made by pressing out most of the natural oils from roasted peanuts and then grinding the nuts into a fine powder. The result is a powdered peanut product that is packed with flavor but contains 85% fewer calories from fat. It can be used as a powder or rehydrated with water to form a paste.
Keto-Friendly Attributes of Peanut Butter
The keto diet is a high-fat, low-carb way of eating that has gained popularity in recent years for its potential health benefits, including weight loss, improved blood sugar control, and reduced inflammation. Peanut butter is naturally low in carbs and high in healthy fats, making it an ideal food for a keto diet. So, are you wondering, is peanut butter keto? The answer is, yes! Peanut butter’s high-fat and low-carb content make it perfect for a ketogenic diet.
- Low in Net Carbs: Two tablespoons of peanut butter contain 6 grams of total carbs. With 2 grams of fiber, that means two tablespoons of peanut butter contains only 4 grams of net carbs! Because peanut butter is low in net carbs, it makes it one of the best nuts for keto.
- High in Healthy Fats: Peanut butter is a nutrient-dense food that packs a punch of healthy fats, protein, and essential vitamins and minerals. The combination of healthy fats and protein in peanut butter can help keep you feeling full and satisfied, reducing the likelihood of cravings and overeating. The monounsaturated and polyunsaturated fats in peanut butter can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
- Supports Ketosis: Peanut butter can be used to make a low-carb, high-fat, satisfying snack that supports ketosis. The high-fat content helps to give you energy by increasing ketone production. Peanut butter can also help keep you full between meals. With only 4 net carbs, peanut butter is safe to enjoy on a Healthy Keto® diet.
Advantages of Peanut Butter Powder
PB2 powdered peanut butter contains dramatically fewer calories than traditional peanut butter since most of the calorie-rich fats have been removed. Two tablespoons of natural peanut butter provide about 190 calories, while two tablespoons of PB2 provide just 45 calories (1, 2). PB2 is also a good source of fiber and protein, which studies show can help regulate appetite (3, 4). Powdered peanut butter may be a good fit for people looking for easy ways to reduce their calorie intake or for those on restricted-calorie diets.
- Reduced Calorie Intake: PB2 contains fewer than one-third of the calories of traditional peanut butter, so it is probably better for weight loss than traditional peanut butter. Because of the significant caloric difference, powdered peanut butter allows for more frequent consumption without overdoing it on calories. It’s not a problem that regular peanut butter is higher in fat and calories, however, many people tend to overeat it. This is not to say that choosing regular peanut butter will automatically lead to weight gain.
- Lower Fat Content: Traditional peanut butter is a rich source of fat, containing 16 grams per two tablespoons, while PB2 contains just 1.5 grams of fat in the same serving (1, 2). PB2 contains 85% less fat than regular peanut butter, but the monounsaturated fats found in peanuts are generally regarded as heart-healthy.
- Versatile and Easy to Use: PB2 offers a quick and easy way to add peanut flavor to dishes. It can be used directly in its powdered form or rehydrated with water to make a paste. Since the powder contains little fat, it mixes more easily with liquids than traditional nut butter. It can also be used as a dry seasoning, unlike regular peanut butter. It’s dairy, soy, gluten, and preservative free, it’s suitable for most diets. If you add a bit of water to powdered peanut butter, it can be enjoyed as a dip or spread on crackers or bread.
- When used as a powder, PB2 can be:
- Sprinkled onto oatmeal
- Blended into smoothies
- Stirred into batters
- Used to flavor sauces
- Shaken onto popcorn
- Mixed with flour to dredge meats
- When rehydrated into a paste, PB2 can be enjoyed as a dip or used as a filling for homemade treats. However, PB2 paste lacks the creamy texture and rich mouthfeel of peanut butter and can sometimes be described as grainy or slightly bitter.
- When used as a powder, PB2 can be:
- Reduced Choking Hazard: Traditional peanut butter is not recommended for people who have a high risk of choking, such as the elderly or children under the age of four. This is because its sticky texture can easily block windpipes and become a choking hazard (23, 24, 25). Powdered peanut butter offers an alternative way to add peanut flavor to foods without increasing the risk of choking. It can be lightly sprinkled onto snacks, stirred into creamy foods like yogurt or mixed with water to form a light peanut butter sauce. Powdered peanut butter can be a useful peanut butter substitute for people who have a high risk of choking.
Nutritional Considerations
While PB2 offers certain advantages, it's crucial to consider the nutritional implications of removing the fat from peanuts.
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- Loss of Healthy Fats: However, the fats found in peanuts are predominantly unsaturated and generally considered beneficial for health (9). Research shows that oleic acid, the main type of fat found in peanuts, can help lower blood pressure, decrease inflammation and reduce the risk of heart disease (10, 11, 12, 13). Consuming PB2 instead of full-fat peanut butter may be a missed opportunity to add more monounsaturated fats to your diet.
- Potential Loss of Fat-Soluble Vitamins: Since most of the fat has been removed from powdered peanut butter, there is concern that the fat-soluble vitamins are lost as well. Peanut butter is not a significant source of the fat-soluble vitamins A, D or K, but it is a good source of vitamin E. Two tablespoons provide 14% of the RDI (1). Vitamin E is a fat-soluble vitamin that functions as an antioxidant in the body. While natural peanut butter is a good source of vitamin E, PB2 is probably not a significant source of this important antioxidant.
- Added Sugar and Salt: Since much of the fat has been removed from powdered peanut butter, it lacks the creamy mouthfeel and rich flavor of traditional peanut butter. To help improve the taste of the product, small amounts of sugar and salt are added. PB2 contains very small amounts of added sugar and salt, but this is unlikely to be a concern unless it’s eaten in very large quantities.
- Potential for Chemical Exposure: Peanuts are one of the most heavily sprayed crops, so they can absorb pesticides, herbicides, fungicides, and insecticides right through their shell. Peanuts are generally non-GMO, but they are grown in the same fields as cotton, which is GMO. Cotton is sprayed heavily with the chemical glyphosate, so peanuts typically absorb some of the glyphosate that’s in the soil. Always choose organic, 100% natural peanut butter to reduce your exposure to chemicals.
How to Choose the Best Peanut Butter for Keto
Unfortunately, peanut butter and other nut butters can contain high levels of hidden sugar, chemicals, trans fat, and hydrogenated oils. If you choose the right peanut butter, it can be a healthy addition to a keto diet. Find out how to choose the best peanut butter on keto!
- Read the Label: Many peanut butter brands are loaded with sugar and hydrogenated oils. Always check the nutrition label to make sure that the only ingredients are peanuts-sea salt is okay too. As long as you choose organic peanut butter without sugar, it’s perfectly fine on a keto diet.
- Opt for Organic: Peanuts are one of the most heavily sprayed crops, so they can absorb pesticides, herbicides, fungicides, and insecticides right through their shell. Always choose organic, 100% natural peanut butter to reduce your exposure to chemicals.
- Consider Valencia Peanut Butter: Valencia peanut butter has the lowest levels of aflatoxins. Organic Valencia peanut butter is the healthiest option and will have the least glyphosate and aflatoxins.
- Avoid Added Sugars, Vegetable Oils, and Hydrogenated Oils: Peanut butter is 100% keto-friendly, but you have to make sure to avoid added sugars, vegetable oils, and hydrogenated oils. Always choose natural peanut butter made with 100% organic peanuts and zero added sugar or trans fat.
Other Keto-Friendly Nut Butters
There are many nut butters and seed butters that are keto-friendly-just make sure they don’t contain added sugar. Cashew butter, macadamia nut butter, almond butter, and sunflower seed butter are all good options on a ketogenic diet.
Benefits of Peanut Butter
Here are the five most notable benefits of peanut butter!
- Rich in vitamin E: Two tablespoons of peanut butter has around 20% of your daily value of vitamin E. Vitamin E plays a key role in your cardiovascular system.
- Packed with B vitamins: Peanut butter is an excellent source of B vitamins, which provide the body with energy. Peanut butter contains up to 30% of your daily value of niacin (vitamin B3) and is also a great source of vitamin B6.
- Excellent source of phytonutrients: Peanut butter is rich in phytonutrients like resveratrol and phytosterols, which can have a positive effect on your health.
- Rich in protein: Peanut butter is a delicious keto-friendly source of protein. One serving offers 8 grams of protein!
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