Can I eat boiled peanuts on keto?

In this article, we are going to discuss and answer the question “Can I eat boiled peanuts on keto?”. I will explain the need to achieve ketosis. Moreover, I will explain what peanuts are, their nutritional information, benefits, the amount you can eat on the keto diet, and their nutrient content.

Can I eat boiled peanuts on keto?

Yes, you can eat boiled peanuts on keto, but only in moderation. They are high in carbs,  28 grams serving contains 2.2 grams of net carbs. 

A large number of peanuts would put you out of ketosis. You might double-think this if you are reaching for peanuts as a snack.

Why do I need to achieve ketosis?

There is a need to achieve ketosis on a keto diet. Keto diets limit the carbs to achieve ketosis. Your body needs energy for cell metabolism and major body organs like the brain. The usual source of energy is carbohydrates. 

The shift in energy source to ketone bodies instead of carbs using ketosis is the purpose of the keto diet. The fat-burning process of ketones that happens upon the limitation of carbs would lead to weight loss gradually. 

Yet it is crucial to keep the carbs limited in order to stay in ketosis. Once your body gets enough carbs you need, ketosis will stop and you are back to square one.

What are peanuts?

Peanuts are not considered nuts despite having it in their name. They are considered legumes. Legumes such as peas and lentils. Yet legumes are higher in carbs, peanuts are higher in protein content.

What are the benefits of peanuts?

Peanuts are nutritionally dense food. They are packed with unsaturated fatty acids that are good for your heart health. By lowering cholesterol levels, they reduce the risk of strokes and heart attacks.

In moderation, they help maintain a healthy weight due to the protein content that makes you feel satisfied. Peanuts have a low glycemic index which means they do not spike your blood sugar. This is particularly helpful in preventing diabetes, a very degenerative disease. 

Peanuts are high in fiber content as well. Fiber is needed in the digestive system to reduce constipation and reduce inflammation.

What vitamins and minerals do peanuts contain?

Peanuts are rich in vitamins and minerals. It contains magnesium, folate, copper, arginine, and vitamin E.

Magnesium 

Magnesium is crucial for bone, nerve, and muscle health. It helps neutralize the acidity in the stomach. It also helps with constipation and reduces heartburn as it can be taken as an antacid.

Folate 

Folate is also present in peanuts. Folate is used to treat some kinds of anemias.  Folate is important in cell metabolism and growth.

Copper 

Copper is a mineral found in seafood and some nuts. It is used for Alzheimer’s disease but the evidence is not strong.

Arginine 

Arginine is involved in wound healing and removes toxins from the body, essential for immune and hormone functions. It also helps relax and dilate arteries. 

Vitamin E

Vitamin E is an antioxidant found in peanuts. It helps eliminate free radicals from the body that ages the cells.

What about peanut butter?

Peanut butter is a lot denser in calories, carbs, fat, protein, and fiber. Contains almost double the number of calories, fat, protein, and carbs.  Peanut butter is denser than regular peanuts. 

I have to point out that there are different kinds of brands out there. Many brands add preservatives, honey, sugars, and sweeteners.

All these increase the carbs in the peanut butter and make it denser. It is best to make your own peanut butter at home. You can also look at labels and read them to check for those lowest in carbs and sugars added.

How to have peanuts on keto?

The key is always moderation. You have to eat it in moderation keeping it to a serving. When you eat peanut butter calculate it as part of your macronutrient and stick with your limit of carbs which is up to 30 grams per day. Another tip is to read labels and check for peanuts with minimum added sugars in them.

What do boiled peanuts have?

Boiled peanuts contain only peanuts and salt. Other ingredients are what brands add to them. Some tend to add sugars, flavors, and preservatives. 

You should look for alternatives with the lowest carbs and preservatives in them. Most of the carbs in peanuts come from fiber, so consider peanuts as low as 4 grams in 28 grams serving in carbs without added carbs. Limit your portion to an ounce per day if you are craving it.

Conclusion 

In this article, we discussed and answered the question “Can I eat boiled peanuts on keto?”.I explained the need to achieve ketosis. Moreover, I explained what peanuts are, their nutritional information, benefits, the amount you can eat on the keto diet, and their nutrient content.

References 

https://www.webmd.com/diet/health-benefits-peanuts
https://ketologic.com/blogs/articles/peanuts-on-keto
https://www.webmd.com/diet/health-benefits-peanuts

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.