Peanut butter, a beloved and creamy spread, is a staple in many diets. But for those following a ketogenic (keto) diet, the question arises: is peanut butter keto-friendly? The good news is, yes, peanut butter can be a part of a keto diet when chosen wisely. This article explores the nuances of incorporating peanut butter into a keto lifestyle, offering guidance on selecting the right types and brands, and even provides instructions for making your own keto-friendly version.
Understanding the Keto Diet and Carbohydrate Intake
On a keto diet, carbohydrate intake is drastically reduced, typically to around 50 grams per day or less. This reduction helps the body enter a state called ketosis, where it begins to use fat for energy instead of carbohydrates. This metabolic shift was initially developed as an epilepsy treatment for children but has also demonstrated effectiveness for short-term weight loss and blood sugar management in adults.
Is Peanut Butter Keto-Friendly?
Generally speaking, determining whether a food is keto-friendly isn't always a straightforward "yes" or "no" answer. Peanut butter exemplifies this. While it can fit into a ketogenic diet for some, it may not be suitable for others, depending on individual carb limits and dietary needs.
Peanut butter, on its own, boasts healthy fats and a moderate amount of protein, making it a versatile ingredient for meals and snacks. Low-carb peanut butter is one of many high-fat food choices that will also up your protein intake, which can help you feel fuller longer and stop sugar cravings.
However, not all peanut butters are created equal when it comes to keto-friendliness. The primary concern is the presence of added sugars. Many common brands found on grocery store shelves contain added sugars, rendering them less suitable for a keto diet.
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Nutritional Information and Carb Content
Regular peanut butter, whether smooth or crunchy, contains approximately 7 grams of total carbohydrates or 5 grams of net carbs per 2-tablespoon (32-gram) serving. Net carbs are the carbohydrates your body can digest, including both simple and complex carbohydrates. To calculate net carbs, subtract the fiber content from the total carbohydrate count.
However, variations containing honey, chocolate, or fruit preserves may be too high in carbohydrates due to the added sugar content, making them less ideal for a keto diet. Also, be mindful that reduced-fat peanut butter often contains more carbs than regular varieties for the same serving size.
Key Considerations for Choosing Keto-Friendly Peanut Butter
To enjoy peanut butter on a keto diet, keep these two key points in mind:
- Check the Ingredients for Added Sugars: Added sugar increases the carb count and should be avoided.
- Be Mindful of Portion Sizes: Peanut butter is calorie-dense, so a standard serving size of 2 tablespoons (32 grams) may be smaller than you expect.
Best Keto-Friendly Peanut Butter Brands
When selecting a keto-friendly peanut butter, opt for natural or organic varieties with minimal ingredients. Here are some excellent options available on the market:
- Crazy Richard's Pure PB: This no-frills, classic peanut butter contains just one ingredient: peanuts. It is free from added sugars, oils, and preservatives. It is also a great salt-free option if needed. Crazy Richard's Creamy Peanut Butter is also an affordable option, containing only peanuts and salt with ONLY 2 grams net carbs per serving.
- 365 Organic Creamy Peanut Butter: Similar to Crazy Richard's, this peanut butter is made only with peanuts. It contains only organic peanuts (again no salt) and has four grams net carbs per serving. It is a good option if you’re on a budget but still want high-quality peanut butter.
- Trader Joe's Peanut Butter: This 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.
- Smucker's: This is another commonly found option containing only peanuts and salt with two grams of net carbs per serving.
- 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: 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.
- 365 Whole Foods Market: It contains only organic peanuts (again no salt) and has four grams net carbs per serving.
- Kirkland Signature Peanut Butter: This 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: This option contains organic ingredients and has 4 grams net carbs per serving.
- Justin's Classic Peanut Butter: 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. Justin's Classic Peanut Butter is made with peanuts and palm oil and has 5 grams of net carbs per serving. It's usually about $6 for a 16 oz jar but is not certified organic. Also, if you're eliminating partially or fully hydrogenated oils, it may not be the one for you.
- Nuttzo Peanut Pro: This 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.
When choosing a peanut butter for your keto lifestyle, be sure to check the nutrition label for the net carb count per serving. While some peanut butters may be low in total carbs, they may contain added sugars or other ingredients that can spike your blood sugar levels and kick you out of ketosis.
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The Benefits of Homemade Keto-Friendly Peanut Butter
My preferred option for a ketogenic diet is homemade peanut butter. It is made from only two ingredients - peanuts and salt (no added sugars or hydrogenated oils!) - and you know exactly what goes in there.
Peanuts grow underground where they can easily absorb pesticides and chemical fertilizers. As I mentioned, if possible, peanuts and peanut butter are some of those things that are absolutely worth it to buy organic.
Recipe for Homemade Keto-Friendly Peanut Butter
Ingredients:
- Organic peanuts
- Salt (optional)
Instructions:
- Roast the Peanuts: If the peanuts are not yet roasted: Preheat the oven to 350 degrees F (175 degrees C). Spread peanuts on a baking sheet and roast for 8-10 minutes, stirring a few times, until lightly browned. Cool completely.
- Blend the Peanuts: Place the roasted peanuts in a food processor and blend on low then move to high, until a paste forms.
- Add Salt (Optional): Add the salt (optional) and blend until desired consistency is reached.
Alternative Method (Using a High-Speed Blender):
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.
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! Oh - I just had a fabulous thought - flavored peanut butters, anyone?
Peanut Butter Alternatives
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. Unsweetened, plain almond butter is a slightly more keto-friendly alternative to peanut butter.
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Creative Ways to Incorporate Keto-Friendly Peanut Butter into Your Diet
Low carb peanut butter (keto diet friendly!) is a great way to lower your carb intake while still enjoying this classic spread. However, if you don't have the time to make your own, just be sure to read the labels of the keto peanut butter brands.
Here are a few ideas to get you started:
- Add it to smoothies or shakes: For an extra boost of protein and healthy fats.
- Use it in baking: Keto-friendly peanut butter cookies, anyone?
- Enjoy it straight from the spoon: A classic and satisfying treat.