If you’ve ever pondered in your mind “is peanut butter keto-friendly?”, then you’re not alone, but like millions of people around the world who are trying to get it right on the keto diet.
And why not? Nut butter is a nutritional powerhouse, and adds convenience to the mix. Can’t eat it with bread and jelly? No worries! You can just have a spoon as-is, or even slather it over boring celery stalks to take it to the next level.
But back to the question at hand- can you or can’t you? After reading this article to the end we are sure you will be pleased with your findings. Now off you go 🙂
What is Peanut Butter Anyway?
It’s actually not rocket science at all. In fact, peanut butter is, as the name suggest, simply peanuts that have been ground and made into a creamy, paste like spread. It is not a new invention by any stretch of the imagination either, since it has been around for centuries- with evidence of its use found in Aztec ruins. Everyone loved good old nut butter, eh?
Even so, its popularity and versatility didn’t explode until the last few decades of the 19th century, when it began being commercially manufactured and made available for consumption in hospitals, given to sick patients that would otherwise have a very difficult time chomping down on solid food.
That, and added to the fact that it was an excellent source of nutrition made it a great choice during periods of convalescence.
On that note, it is important to mention that fact that you should strive to consume natural keto peanut butter as much as you can, since artificial additives can push it into keto no man’s land, and cause you to come out of ketosis completely.
Peanut Butter Macronutrient Content
If you opt for the recommended unsalted natural peanut butter, you can expect a treasure trove of nutrients. Per two tablespoons you get the following:
- 180 calories
- 4g carbs
- 2g fiber
- 16g fat
- 8g protein
- Potassium
- Calcium
- Iron
- Magnesium
- Folate
- Niacin
- Riboflavin
- Thiamin
- Pantothenic acid
- Vitamin E
It is important to keep in mind that because peanut butter is relatively high in calories, moderation is key. It might seem low carb compared to some other options, but it is still significant.
We do not recommend consuming more than 2 tablespoons daily (and even that often is a bit of a burden). Nevertheless, it remains a nutritious food.
So, Is Peanut Butter Keto Ok or Not?
Peanut butter can be extremely keto friendly, and an invaluable treat to keep your sanity when pangs from dieting start to kick in. but the keyword has to be MODERATION.
At just about 4g carbs per two tablespoons you can see that this should not make you break your ketogenic state, especially if you need to diligently monitor carb intake. The typical ketogenic diet tops up at no more than about 50g of carb daily.
Peanut butter can also help you meet your protein requirements in you are actively trying to achieve body recomposition or gain muscle, since every bit of protein counts. As a vegan, this could be even more important.
Should I Avoid Peanut Butter On Keto?
In general, as long as you seek out the unsalted natural varieties of peanut butter, you don’t really need to avoid peanut butter at all. Of course, there are definite considerations that could change that outlook. These include:
- If you have peanut allergies- peanut butter would still pose a major threat to your health if you have peanut allergies, since the structure of the protein remains intact.
- Grocery store branded peanut butter- for the most part, grocery store brands of common household foods aren’t the best in class when it comes to quality. Your peanut butter may be loaded with sugars, or artificial fats which may seem innocuous but will hurt you in the long run. Make it your goal to look specifically for unsalted natural peanut butter.
The growing number of people looking for healthier options will spur change, in the short and longer term so that eventually you should have no difficulty in finding high quality, keto friendly peanut butter regardless of where you live.
Homemade Peanut Butter Recipe Ideas
- Crunchy Peanut Butter Cups
- Peanut Butter Chocolate Chips
- Peanut Butter Cookies
- Keto Peanut Butter Balls
- Keto Fat Bomb
- Peanut Butter Fudge
Final Words
As long as I can get my hands on high quality peanut butter, I would not avoid it. This is especially true if you are actively involved in a workout program, since you will be utilizing any little stores of carbohydrate you do consume.
Seeking out a low carb peanut butter brand might be a great place to start.
Mix things up; add it to your post-workout protein shake, eat out the jar, dab on celery sticks of make into yummy baked goodies. Peanut flour may actually surprise you how well it blends into a good keto recipe.
So is Peanut butter and keto compatible? ABSOLUTELY.
