Can you eat peanut butter on keto?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief guide, we will address the query “ can you eat peanut butter on keto?”. We will also discuss the questions about what keto is, how keto works, what are the positive effects of keto dieting and peanut butter, and what are the potential risks of keto diets and peanut butter.
Can you eat peanut butter on keto?
Yes, you can eat peanut butter on keto. Keto diets usually cut the carbs in foods whilst feeding on fatty foods. Peanut butter is equally high in fats with low carbohydrate levels. This makes peanut butter a dish to be considered for keto diets (1,2,3).
What are the health benefits of peanut butter?
Peanuts are a source of monounsaturated fatty acids, which is beneficial for your health because they are associated with the following health benefits (3):
- Reduction of low-density-lipoprotein, which migrate triacylglycerols to arteries and form atheromas, responsible for increased risk of cardiovascular diseases and stroke.
- Neuroprotective effect against neurological aging degeneration.
- Peanuts also contain fiber, which is related with a good gastrointestinal health, alleviating constipation, as well as the prevention of gastrointestinal infectious diseases and colon cancer.
- Peanuts are source of B vitamins and vitamin E; B vitamins are essential for an optimal metabolism and cognitive development, while vitamin # boosts your immune system and could prevent skin cancer.
- Other bioactive compounds in peanuts, like phytosterols, are useful to regulate your cholesterol blood levels, reducing your risks of cardiovascular diseases.
What is a keto diet?
A ketogenic diet popularly called keto is the term for a low carb and high-fat diet. The diet largely depends on fat for energy other than the almighty carbs.
The caloric breakdown of the ketogenic diet ranges from 60 to 80 percent of calories from fat, 20 to 30 percent from proteins and the remaining calories from carbs (1,2).
The amount of carbs equivalence is usually slightly higher than 20 to 50 grams of carbs daily. The main goal is to get more calories from fat and proteins and less from carbohydrates. The keto diet is a short term diet geared towards weight loss (1,2).
How does the keto diet work?
On keto dieting, once fewer carbohydrates are consumed with more fat and proteins, the body is likely to depend on fats and proteins for calories in the absence of carbs (1,2).
On a day of keto dieting, one consumes less than 50 grams of carbs, this is insufficient for the body’s requirement. In about 3 to 4 days, the body will deplete all the carbohydrate energy sources (glycogen) (1,2).
After the glycogen stores are depleted, your body starts to utilize stored fats and proteins for energy leading to weight loss (1,2).
However, it is important to not let your body use muscle proteins as an energy source, so it is crucial to eat a proper amount of protein (1,2).
What are the health benefits of a keto diet?
Most commonly people engage in keto diets to help lose weight, however, they can also assist in the pursuit of certain health benefits. In some situations, keto diets assist in the following (1,2):
- Managing certain health conditions such as epilepsy due to a decrease in brain activity.
- Assisting people with heart disease; when people have increased cardiovascular risk due to obesity, losing weight with a keto diet can help reduce the cardiovascular risks. .
- Keto diet could help to regulate glucose levels and increase insulin sensitivity in people with diabetes.
What are the potential risks of keto?
Although keto diets may be intended for good by checking obesity, it is most likely to have some negative impact on the individuals. Some negative consequences of the keto diet include (1,2):
- Nutrient deficiency: Discriminating against certain foods like vegetables, fruits, and grains among others in the name of cutting off carbs in diets may lead to the risk of deficiencies in some micronutrients including selenium, magnesium and phosphorus, vitamins B and C.
- Selenium, magnesium, and vitamin C are potent antioxidants for your body, essential to have a strong immune system (4).
- Liver problems: By consuming so much fat, the liver is overly burdened with metabolizing fats and may worsen existing liver conditions.
- Kidney problems: The kidneys are also overburdened during keto as more proteins are consumed and must be metabolized.
- Constipation: Eliminating fibrous foods like grains and legumes in the keto diet may lead to constipation.
What is the nutrient profile of peanut butter?
The nutrient flavor of peanut butter differs based on the ingredients used in its preparation.
The plain or natural peanut butter produced from only peanuts and optionally salt has its nutritional profile as two (2) tablespoons serving to contain approximately 18 grams of fats, 9 grams of proteins, 6 grams of carbohydrates, 3 grams of fiber and 1 gram of sugars (5).
However, flavored peanut butter that may have added sugar cane or honey will differ in its nutrient amounts with significantly higher carbohydrates, especially in sugars (3).
Therefore, you should be aware and look for the sugar content in the peanut butters, especially if they are from a commercial brand (6).
How to identify keto-friendly peanut butter in the market?
To identify if the peanut butter is keto-friendly, you should go to the back of the package and check the nutrition facts. If the product provides you with more than 1 gram of sugar per portion (usually 2 tablespoons), it is not a keto-friendly peanut butter (1,2,6).
If you need more information regarding how to read food labels, you are on luck! We have an article explaining all you need to know about food labels, just click here.
What are the potential health concerns of eating peanut butter on keto?
Usually, it is safe to eat peanut butter on keto because peanut butter is an excellent source of high fat needed by the body. However, there are some potential health risks such as peanut allergy (3).
Peanut allergy is a common allergic reaction to food, and it could cause from uncomfortable symptoms such as eczema or abdominal inflammation, to severe symptoms like anaphylaxis (3).
If you have an allergy to peanuts, you should avoid peanut butter and look for an alternative.
On the other hand, if you are on a keto diet for weight loss, you should moderate your intake of peanut butter. Peanut butter is an energy-dense food, and if you eat a lot of it, you will probably struggle to achieve your weight management goals (1,2,3).
What other nuts and butter can you eat on keto?
Many nuts and their butter are high in fats, protein, fiber and low in carbs and they are perfect for keto. Aside from peanut butter, some excellent alternatives for ketos include (7,8,9):
- Almond butter: Per two tablespoons (32 grams) of almond nut, there are 6 grams of total carbs and 3 grams of net carbs
- Macadamia nut butter: Per two tablespoons (28 grams) of macadamia nut butter, there are 4 grams of total carbs and 2 grams of net carbs
- Hazelnut butter: Per two tablespoons (32 grams) of hazelnut nut butter, there are 6 grams of total carbs and 3 grams of net carbs.
What foods besides nuts can you indulge in on keto?
Some other healthy high fats and protein foods to be considered in the keto diet include beef, fish, meats, poultry, seeds, avocados, tofu, olive oil, coconut oil, palm oil, lard, butter, cocoa butter and others (10).
Sometimes it is believed that you should cut away all fruits, but you can actually include low-glycaemic and low-sugar fruits like strawberries, blueberries, and raspberries (10).
Similarly, most vegetables are well accepted in a keto diet because they contain mainly water, with exception of carrots and beetroot which have high content of sugars (10).
What foods should be cut off in keto diets?
The keto diets demand low carbs and high fats, thus all foods that contain high amounts of carbohydrates should be cut off and replaced by high fats and protein foods. Some foods to avoid on keto include sugars, soda, pastries, white bread, and white rice among others (1,2,10).
Conclusion
In this brief guide, we addressed the query “ can you eat peanut butter on keto?”. We also discussed the questions about what keto is, how keto works, what are the positive effects of keto dieting and peanut butter, and what are the potential risks of keto diets and peanut butter.
References
- Dowis K, Banga S. The potential health benefits of the ketogenic diet: A narrative review. Nutrients, 2021;13(5):1654.
- Basolo A, Magno S, Santini F, Ceccarini G. Ketogenic diet and weight loss: Is there an effect on energy expenditure? Nutrients, 2022;14(9):1814.
- Bonku R, Yu J. Health aspects of peanuts as an outcome of its chemical composition. Food Sci Hum Wellness, 2020;9(1):21–30.
- Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.
- FoodData central [Internet]. Usda.gov. [cited 20 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/718824/nutrients
- Temple NJ, Fraser J. Food labels: a critical assessment. Nutrition, 2014;30(3):257–60.
- FoodData central [Internet]. Usda.gov. [cited 20 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/455210/nutrients
- FoodData central [Internet]. Usda.gov. [cited 20 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1997051/nutrients
- FoodData central [Internet]. Usda.gov. [cited 20 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1503223/nutrients
- Antonio Paoli A, Mancin L, Caprio M, Monti E, Narici MV, Cenci L, et al. Effects of 30 days of ketogenic diet on body composition, muscle strength, muscle area, metabolism, and performance in semi-professional soccer players. J Int Soc Sports Nutr, 2021;18(1):62.
