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.
Is a spoonful of peanut butter 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.
Is jif peanut butter good for a keto diet? ›
Is Peanut Butter Keto-Friendly? In general, registered dietitian Abigail Rapaport Fay, RDN, says that natural peanut butter is absolutely keto-friendly. This is because it follows the ratio of high fat, moderate protein and low carb (and low sugar).
Which brand of peanut butter is best for keto? ›
good options:
- Crazy Richard's Pure Peanut Butter - For a no-frills, classic peanut butter, Crazy Richard's Pure PB can be a. good option. ...
- Justin's Classic Peanut 2. Butter - It is made with just. two ingredients: dry roasted peanuts and palm oil. ...
- 365 Organic Creamy Peanut Butter - If you're on a.
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Can you eat bananas on keto? ›
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
Why do I crave 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.
Is sweet potato keto? ›
Sweet Potatoes Aren't Okay on Keto, but Cauliflower Is
Although they're packed with vitamins, minerals, and fiber, sweet potatoes are a starchy veggie, and you should think twice about them now that you're on keto, says Dr. Herrmann. A medium sweet spud has about 20 g of carbs, according to the USDA.
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.
Can you eat celery on keto? ›
Celery sticks are a low calorie, low carb food that a person can eat while following a keto diet. According to the USDA , 110 g of celery — or about nine celery sticks — contains around 3 g of carbs. Celery sticks are excellent choices for dipping in nut butters, such as unsweetened peanut or almond butter.
Are tomatoes keto? ›
Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.
How many carbs a day on keto? ›
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
What fruits can I eat on keto? ›
Fruits contain natural sugars, but some are suitable as part of a keto meal plan. Avocados, lemons, tomatoes, berries, and kiwis are among the options. The keto diet is a low-carb eating plan designed to put a person into a state of ketosis.
Is oatmeal keto-friendly? ›
Is oatmeal keto-friendly? No, not unless you're interested in only a spoonful a day. Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis.
How to use peanut butter in a keto diet? ›
There are many ways of including unsweetened peanut butter on a keto diet.
- Oats peanut butter Smoothie (1 tbsp oats + 2 tbsp unsweetened peanut butter + 2 slices apple + 1 tbsp flaxseeds + 150 ml almonds milk)
- 4 slices of apple + 2 tbsp unsweetened peanut butter applied over it.
The amount of butter you can eat will vary depending on your daily caloric intake. The rule of thumb is to make sure that 70% to 80% of your daily calories come from fat sources, which is where butter comes in.
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.
How many net carbs are in 100 peanut butter? ›
New World Natural Foods 100% Natural Peanut Butter (1 tbsp) contains 3g total carbs, 2g net carbs, 8g fat, 4g protein, and 100 calories.
