Can you eat peanut butter on keto?

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 what are the potential risks of keto diets. 

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.

What is keto?

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. 

The amount of carbs equivalence is usually slightly higher than 30 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. 

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. 

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 starts to utilise stored fats and proteins for energy leading to weight loss.  

What are the effects of keto dieting?

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:

  • Managing certain health conditions such as epilepsy. 
  • Assisting people with heart disease, some brain and even acne. 

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

  • 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 phosphorous, vitamins B and C.
  • Liver problems: By consuming so much fat, the liver is overly burdened with metabolising fats and may worsen existing liver conditions.
  • Kidney problems: The kidneys are also overburdened during keto as more proteins are consumed and must be metabolised.
  • 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 flavour 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 fibres and 1 gram of sugars.   

However, flavoured peanut butter that may have added artificial sweeteners or honey will differ in its nutrient amounts with significantly higher carbohydrates, sugars and more. 

Is it safe to eat peanut butter on keto?

It is safe to eat peanut butter on keto because peanut butter is an excellent source of high fat needed by the body. Likewise, peanut butter is low in carbs which is an important feature of keto diets. 

However, carefully choose the peanut butter and be sure it is plain or natural peanut butter, so as not to build up and avoid excess calories that may come from added sugars. Although peanut butter is safe for keto, always consider them in moderation if weight loss is your goal.

What other nuts and butter can you eat on keto?

Many nuts and their butter are high in fats, protein, fibre and low in carbs and they are perfect for keto. Aside from peanut butter, some excellent alternatives for ketos include

  • 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 seeds, avocados, tofu, olive oil, coconut oil, palm oil, lard, butter, cocoa butter and others. 

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.  

Conclusion

In this brief guide, we have addressed the query “ can you eat peanut butter on keto?”. We have also discussed the questions about what keto is, how keto works, what are the positive effects of keto dieting, and what are the potential risks of keto diets.

Citation

https://www.healthline.com/nutrition/is-peanut-butter-keto
https://www.menshealth.com/nutrition/a26065658/is-peanut-butter-keto/