Happy New Year, peanut butter lovers! If you're anything like us, one of your resolutions this year is to live a more healthful life and to try new, delicious, better-for-you foods.
Different diets seem to come and go, but peanut butter is forever.
In fact, peanut butter is so versatile that it can be enjoyed as part of most eating plans.
If you read health & wellness blogs, it’s hard not to have heard the buzz about Keto, or the ketogenic diet. Keto is a low carb, high fat diet that many people believe promotes weight loss by changing your body's energy source from carbohydrates to fats.
People who follow a Keto diet usually limit the amount of sugar they consume to stay within a recommended range. However added sugar isn't usually totally off-limits on the keto diet. Unlike diets such as Whole 30 or Paleo, there are few restrictions around what kinds of foods you can eat on the keto diet, as long as you stay within Keto recommended macronutrient amounts.
So, to answer the question, “Is peanut butter keto?” Yes, it is!
Harvard Health Letter recommends people following a ketogenic diet consumer about 40 grams of carbs, 75 grams of protein, and 165 grams of fat per day. On a keto diet, it’s also common to calculate and track your net carbs.Eating Well Mag provides the following equation for determining your net carbs:
Total Carbohydrates – Fiber – Sugar Alcohols = Net Carbs
Net carbs or not, if you're only consuming around 40 grams a day, you know how important it is to make each one count! And if you're anything like us, giving up snacking is simply not an option. So how does peanut butter meet your macros?
Made with 100% USA grown peanuts and a pinch of salt, Peanut Butter & Co. Simply Smooth and Simply Crunchy are two of the best no-stir spreads you can stock in your pantry before starting a keto diet. Two tablespoons of Simply Smooth or Simply Crunchy contains only 4 grams of net carbs (7g carbs - 3g fiber) with 0g added sugars.
Since fat is the focus of the keto diet, we may as well touch on that, too. Two tablespoons of Simply Smooth or Simply Crunchy contain about 16g of total fat, 3.5g saturated fat, and 0g of trans fat per serving.
There are so many ways to enjoy Simply Smooth and Simply Crunchy as part of your keto diet! Here's a few ideas to get you started.
Make and store a big batch of these Simply Keto Fat Balls to have on hand whenever you need a satisfying snack.
Spoon on top of a sweet potato and add a pinch of cinnamon for a tasty breakfast.
Grab a jar of Simply Crunchy + a spoon. A spoonful of peanut butter is a perfect Keto snack!
We also recently launched our Keto & No Sugar Added Box so you can snag all your favorites at one time. It'sthe perfect assortment for peanut butter lovers who are watching their net carbs.This peanut butter gift box gives all the good feels and includes four total jars of no sugar added smooth & crunchy peanut butter, peanut powder made with only one ingredient, no sugar added almond butter, our limited-edition tea towel, and engraved “My Peanut Butter Spoon." Shop it here.
As a reminder, before embarking on a Keto diet, or trying any new diet or eating plan, it’s a good idea to consult with your doctor or a registered dietician nutritionist.
FAQs
"Nut butter is high in fat and protein and suitable on a keto diet. Same with peanut butter, almond butter, and sunflower seed butter," says Crandall Snyder.
How much peanut butter can I eat on keto? ›
You can enjoy two tablespoons of this popular spread at a time, even up to five tablespoons, without going over 50 grams of carbs in a day (the upper limit for the standard keto diet) and getting kicked out of ketosis. Also, this amount should leave room for other foods even after eating peanut butter.
Can you eat peanut butter and stay in ketosis? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Can I have a spoon of peanut butter on keto? ›
A spoonful of peanut butter is a perfect Keto snack! We also recently launched our Keto & No Sugar Added Box so you can snag all your favorites at one time. It's the perfect assortment for peanut butter lovers who are watching their net carbs.
Can I eat peanut butter on a no carb diet? ›
Yep! Peeps following a keto diet can totally enjoy peanut butter. But it's important to stick with natural, unsweetened PB and be mindful of your portion sizes to maintain ketosis. Lots of manufactured peanut butter products contain added sugars, which increase the carb content.
What is the lowest carb nut? ›
As you may have noticed, brazil nuts are the lowest carb nut and rich in selenium. We love adding brazil nuts into our Keto Granola.
Can you snack all day on keto? ›
Yet, consuming too many high-calorie ketogenic snacks like nuts, nut butter, fat bombs, cheese and jerky may cause your weight loss to plateau. Though these snacks are healthy in moderation, it's best to choose lower-calorie options if you're having more than one snack session per day.
Is peanut butter lazy keto? ›
"Peanut butter can be a part of a keto diet since it contains mostly fats and protein with very little carbohydrates," says Dara Godfrey, M.S., R.D., a registered dietitian in New York City.
What nuts can I eat on keto? ›
Here are some of the best keto-friendly nuts:
- Almonds. Almonds are versatile and widely available low-carb nuts. ...
- Macadamia nuts. Macadamia nuts are low-carb tree nuts grown in Australia. ...
- Pecans. Pecans are an excellent source of low-carb, high-fat nutrition for your keto diet. ...
- Brazil nuts. ...
- Walnuts. ...
- Hazelnuts. ...
- Pine nuts.
Jif's no-added-sugar offering contains 17 grams of fat, 8 grams of protein, 7 grams of carbs, and 2 grams of natural sugar per serving. Both follow the set keto ratio making them keto-approved.
All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.
Is cottage cheese good for keto? ›
Cottage cheese, like ricotta, is not as keto-friendly, and you should limit the amount you eat if you're on a strict keto diet, says Weiss. While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto.
Can you eat bananas on keto? ›
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.
Can I eat apples on keto? ›
Are Apples Keto-Friendly? Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.
Are beans keto-friendly? ›
Yes, you may include beans in a ketogenic diet. But, be cautious of their carb content. It's best to stick to low-carb options like green beans and black soybeans. Remember, it's all about portion sizes, so choose beans that have the least carb counts.
Can I have jif peanut butter on keto? ›
Jif's no-added-sugar offering contains 17 grams of fat, 8 grams of protein, 7 grams of carbs, and 2 grams of natural sugar per serving. Both follow the set keto ratio making them keto-approved.
How much butter should I eat a day on keto? ›
The amount of butter that is OK to consume on a keto diet varies from person to person. Generally, consuming around 70-80% of your daily calorie intake from fat is recommended. One tablespoon of butter contains approximately 11.5 grams of fat, so you can calculate your daily macros based on your needs.
Is whole earth peanut butter keto? ›
Are nut butters, in general, keto? "Nut butter is high in fat and protein and suitable on a keto diet. Same with peanut butter, almond butter, and sunflower seed butter," says Crandall Snyder.
Why am I craving peanut butter on keto? ›
If you're on a low-fat diet, you may not be getting enough healthy fats, which can make you crave peanut butter. Peanut butter is also a common appetite suppressant in people following a low-carbohydrate diet. Low-sugar peanut butters are part of the accepted food category on many low-carb diets.
