Packed full of different healthy fats and proteins, peanut butter is one of those foods that is just a treat to have, especially if you are already on a keto diet. On top of that, peanut butter just happens to have the give of being extremely versatile as well.
All you need to do is throw it on some celery, add a spoonful to your favorite smoothie or protein shake, add it to your favorite recipes, or simply just eat it straight with a spoon.
On top of being delicious and being the perfect compliment to just about anything, peanut butter also helps to satisfy your hunger cravings and even helps keep you feeling full for longer periods of time too. This means that you won’t get hungry as often and won’t feel the need to snack as often either.
However, you have to be sure that you only use the 100% all-natural peanut butter that are free of the unhealthy extra ingredients and other additives. This way, you will not have to worry about throwing your body out of ketosis.
So What Exactly is Peanut Butter?
Peanut butter is just what it sounds like; peanuts that have been smashed up and then converted into a butter or paste-like type of substance. Peanut butter is not something that is only available in the Western diet either.
What you may not know about peanut butter, is that it actually has an extremely long history that goes back as far as the Aztecs, who would smash up peanuts and then use that paste for a variety of different things, one of which was food.
However, it wasn’t until later in the 1880’s that peanut butter became a common household name. This is about when it started to be commercially produced and available to the masses for consumption.
First used in health care facilities, it was originally used because of its easiness to be eaten by the patients who had trouble chewing and were in need of its health and nutritional benefits.
Peanuts, which are normally harvested during the late summer months and into the early fall, are then picked, de-shelled, sometimes roasted, then blanched and finally ground up to make the creamy butter0like paste that we see on store shelves today.
If your peanut butter is a completely natural one, it is going to be extremely high in healthy fats, which is exactly why it makes such a great addition for somebody on the keto diet. It is also very low in carbohydrates, as well as very rich in protein. That is, as long as it is not packed full of extra additives.
What is its Macro Content?
While it will vary slightly from brand to brand, typically, two tablespoons of an all natural, unsalted peanut butter is going to have the nutritional value of:
- 175 calories
- 17g of fat
- 9g of protein
- 3g of net carbs
- 2g of fiber
There are also many minerals and vitamins packed into peanut butter as well. Some of those include:
- Pantothenic acid
- Vitamin E
While there are many healthy benefits of peanut butter, keep in mind that it is also very dense and has a high calorie count. This means that if you are on the keto diet, you are going to have to limit the amount of peanut butter that you consume to smaller doses.
So is Peanut Butter Keto?
In a word, yes! Peanut butter is a great addition that you can add to your keto diet, just as long as you are consuming the right product and you keep the serving size in check.
For example, if you wanted to consume two or three tablespoons of an all natural peanut butter, you should be complete fine and not have to worry about throwing your body out of ketosis. This small amount is also not going to overwhelm the amount of calories that you take in each day.
However, even with that being said, there are going to be certain things that you will want to keep in mind in order to make sure that you are staying within the keto guidelines.
For example, when you add peanut butter into your keto diet, you are going to have to pay a little bit more attention to your daily carbohydrate count. With a regular keto diet, you want to be between about 30-50 grams of carbohydrates per day. So if you have some wiggle room with your carb count at the end of the day, incorporating some peanut butter is a great way to finish off your day nutritionally.
But if you find that you are coming up on your carbohydrate limit for the day, you are going to want to be a little more careful with the amount of peanut butter that you are going to eat. Just remember that there are a total of 4g net carbs in every two tablespoons that you consume.
However, if you are on the more active side, you can easily squeeze in a few more carbs and be perfectly fine. In fact, you may actually do well eating a scoop of peanut butter at the end of every day to help replenish your body, as well as give yourself that extra little burst of energy that you may need to finish off your day.
When you should Avoid Peanut Butter with Keto
For the most part, peanut butter is always going to be a great food that anybody on a keto diet is going to love. But you need to be aware of not just the quantity of peanut butter that you are eating; you also need to pay attention to the type of peanut butter that you are eating.
Most peanut butters on the shelves at your local grocery store are usually packed full of extra sugars and other hydrogenated oils that are not going to be healthy or helpful to your low-carb diet.
First off, the higher amount of sugars is going to easily throw your body out of ketosis, hindering all of your hard work to get into ketosis.
As for all of the hydrogenated oils that are packed into that peanut butter, they can be extremely harmful to your health and are directly related to diseases including:
- Heart disease
- Leaky Gut
- High cholesterol
This is why it is extremely important that you always read the food labels carefully. This way you can ensure that the peanut butter you are buying is only the 100% natural variety, and is void of the extra sugars and hydrogenated oils.
You want to make sure that your peanut butter does not contain any type of palm oil or other hydrogenated oils that can potentially put you and your health at risk while kicking you out of your ketosis state.
Luckily though, there are many different varieties of peanut butter that are high quality and will make the perfect addition to help you stay healthy and fit into your keto diet. Just be sure that you read the food label and make sure that the peanut butter you are buying is actually 100% natural. You will know you have the right stuff because there will be oils floating on the top of the peanut butter when you first open the jar. But don’t worry, all you need to do is simply mix those into the rest of the peanut butter and you will be good to go.
When it comes to keto diets, peanut butter has definitely earned a spot in your diet. While eating peanut butter every day may be a bit too much for you, knowing that you can fall back on a tablespoon or two is a very comforting feeling to have.
When you eat 100% organic, natural peanut butter in smaller doses, you will be allowing yourself a satisfying, tasty treat that is packed full of all the vitamins and minerals that you want when you’re on the keto diet. It’s all of the good things that your keto body needs.
No matter how you eat it, straight out of the jar, by adding it to your favorite foods and recipes, or using it as an extra flavor booster, peanut butter is a great food and is perfect for you if you are on a keto diet. Just remember to keep track of your calories and the extra carbs so that you are not accidently kicked out of ketosis and you will be able to enjoy peanut butter for many meals to come.
If you are unsure about incorporating peanut butter into your daily keto diet but would like to try, just remember to do so in smaller doses at a time. By starting with a smaller amount and adding more in gradually, you will be able to make sure you keep your body in a ketosis state, as well as getting the peanut butter you are craving as well.