Ah, peanut butter. Could healthy fats and proteins have a more dreamy distribution? There is no doubt that PB is a delicious AF, but it can be eaten if it is in one ketogenic diet? Here’s the peanut butter and keto descent.
Peanut butter is super nutritious.
Yes, it is very important calories, but that doesn’t mean it’s unhealthy. Your body needs nutrients, high in fat foods for many important functions. Therefore, do not judge a food simply by the number of calories it has. It is also a good source of magnesium may be missing in much low in carbohydrates Diets.
Here are the guidelines for serving a 2 tbsp spoon peanut butter:
- Calories: 204
- Fats: 16.4 grams (g)
- Protein: 7.2 g
- Carbohydrates: 7.14 g
- Fiber: 1.54 g
- Vitamin E: 19 percent of the daily value (DV)
- Niacin: 27 percent of the DV
- Magnesium: 13 percent of DV
- Phosphorus: 9 percent of the DV
- Manganese: 23 percent of DV
Note that a serving of PB contains approximately 7 g of total carbohydrates and 5.6 g of net carbohydrates (i.e., total carbohydrates minus fiber). This is not considered “high in carbs,” but it can take up a considerable portion of daily carbs.
In general, peanut butter can fit into very low carb diets (such as the keto diet). But the type of peanut butter can affect its carbohydrate content.
Some types of PB are very high added sugar. Sugar is a carbohydrate, so it would make them an inescapable thing in keto diets. Flavored PB can have several teaspoons of added sugar per serving and can be much higher in carbohydrates than normal PB.
Technically, you could eat these peanut-flavored butters diet keto as long as you stay within your daily carb goal. But chances are you probably don’t want to consume half of your total carbohydrate daily in a few tablespoons of PB.
Joining sugar-free natural peanut butter is a great option, especially if you have a very low carb diet. It contains less carbohydrates than sweetened varieties, but still has a lot of protein and healthy fats.
If you follow the keto diet, it is the way to continue choosing natural and unsweetened PB.
Natural PB should only contain peanuts and sal. These products do not contain sugars, oils or other added ingredients.
Here are some good options for natural PB:
- Once again creamy peanut butter: 5 g net carbohydrates per 2 tablespoon serving
- Santa Cruz Organics Creamy Light Toasted Peanut Butter: 2 g net carbohydrates per 2 tablespoon serving
- Smucker’s Natural Thick Peanut Butter: 4 g net carbohydrates per 2 tablespoon serving
- Adam’s Organic Crispy Peanut Butter: 4 g net carbohydrates per 2 tablespoon serving
Remember, when buying PBs, avoid flavored and sweetened PBs, such as chocolate, cinnamon, maple, or honey flavors.
Also, keep in mind that peanut butter candies, cakes and granola bars are high in added sugar. Just because a cup of peanut butter has PB, doesn’t mean it can fit into your keto diet. Always check the nutrition label if you are unsure whether a product is right for you.
If you are not a PB lover, there are many other nuts and seeds to enjoy on a keto diet.
Here are some other nuts and seeds that can be adapted to your keto diet plan:
- Almond butter: 3 g net carbohydrates per 2 tablespoon serving
- Pecan butter: 1 g net carbohydrates per 2 tablespoon serving
- Butter nuts: 4 g net carbohydrates per 2 tablespoon serving
- Sunflower butter: 2 g net carbohydrates per 2 tablespoon serving
- Pumpkin seed butter: 2 g net carbohydrates per 2 tablespoon serving
If you’re a lover of peanut butter following a keto diet, don’t panic. You don’t have to give up your creamy cream.
However, you need to watch your portion sizes and be on the lookout for ingredients like added sugar if you want to keep your carbohydrate intake below 50 g a day.