Peanut butter is a delicious spread and snack for many, and can bring flavor to a variety of different recipes.
If you follow the ketogenic diet, you might be wondering: What peanut butter is keto?
In this article, I will cover some key information about eating peanut butter on the ketogenic diet, including what peanut butter is keto.
What Peanut Butter Is Keto?
Plain peanut butter can be suitable for the ketogenic diet provided that you eat it in moderation.
So, why shouldn’t you eat peanut butter on a regular basis on keto?
This is essentially due to the nutritional value of peanut butter. Peanut butter contains 16 grams of fat and 7 grams of total carbs and 5 grams of net carbs in every 2 tablespoons
Although peanut butter isn’t super high in carbs when compared to other foods, just a small serving size of peanut butter can be as much as 20% of your daily intake of net carbs on the majority of keto diets, so it’s something to bear in mind.
That being said, you won’t want to be consuming peanut butter on a regular basis. In addition to this, if you buy store-bought peanut butter, you try opting for natural peanut butter.
Peanut butters such as Teddie All Natural Peanut Butter is a good option, as it only contains two ingredients: Peanuts and salt.
Alternatively, you could opt for Crazy Richard’s Peanut Butter which is made out of 100% peanuts.
When buying peanut butter, you will need to make sure that you check the label for added sugar and other ingredients that might not be suitable for your keto diet.
It’s also important to note that you should be wary of any products that claim to be “keto-approved” or “certified ketogenic.” This comes down to the fact that there is no official certification to qualify peanut butter as being keto-friendly.
These brands use the trend of the ketogenic as a marketing ploy, so if you see a brand promoting their product as being “certified ketogenic,” make sure that you are verifying it yourself by checking the ingredients list.
Typically speaking, you’ll want to opt for peanut butter with minimal ingredients.
However, even the most natural of peanut butters still contain carbs, so you still need to calculate a small serving size into your carbohydrate intake for the day.
Alternatives To Peanut Butter
Although you can eat peanut butter on keto, there are lower-carb nut butters such as almond, macadamia nut, or hazelnut butter that may be better choices.
So, what’s the nutritional value of these alternative nut butters?
Almond butter = 6 grams of total carbs and 3 grams of net carbs per 2 tablespoons.
Hazelnut butter = 6 grams of total carbs and 3 grams of net carbs per 2 tablespoons
Macadamia nut butter = 4 grams of total carbs and 2 grams of net carbs per 2 tablespoons
That being said, if you’re on the ketogenic diet for weight loss, then it’s worth noting that all of these nut butters are high in calories. As a result, even though they’re high in fat, you should always eat them in moderation.
Making Your Own Keto Peanut Butter
A good way of establishing whether a peanut butter is keto-friendly is to make your own at home!
You can make your own nut butters at home with a food processor and minimal ingredients - all you need is roasted nuts and salt.
Homemade Keto Peanut Butter Recipe
Equipment You Will Need
- A glass jar
- 6 cups of roasted peanuts (either salted or unsalted)
- Salt (optional if using unsalted peanuts)
Step One - Add Roasted Peanuts To A Food Processor
To begin, you will need to add your roasted peanuts to a food processor.
Step Two - Turn Your Food Processor On
Start on low speed then gradually increase it until it's on high.
Step Three - Blend Until The Peanut Butter Is The Desired Consistency
Continue blending the peanuts until the peanut butter reaches your desired consistency.
Step Four - Season To Taste (Optional)
If you are adding salt to your peanut butter, now is the time to season to taste.
Step Five - Store Your Peanut Butter
Last, but by no means least, store your peanut butter in a glass jar or airtight container.
For the best results, make nut butter in small batches, as homemade peanut butter will typically last up to a week.
Benefits Of Making Homemade Peanut Butter
It Can Be A Cheaper Alternative
The great thing about making your own peanut butter is that it is normally much cheaper, especially if you buy your peanuts in bulk.
Another benefit to making your own peanut butter is that you know exactly what ingredients have gone into making it.
Bearing this in mind, you don’t need to worry about any hidden ingredients or nasties that could throw off your ketogenic diet.
You Control The Consistency
When making your own peanut butter, you have total control over making your perfect consistency! Some people prefer chunky, others smooth, and some people enjoy both!
To make the peanut butter chunky, simply stop processing a little sooner. On the other hand, to make ultra-smooth and creamy peanut butter, keep processing it until it’s smooth.
Lastly, if you want both, then simply stop your food processor when the mixture is chunky, remove half the mixture, and continue processing until the rest of the mixture is smooth.
You Control The Salt Content
Whether you want salted or unsalted peanut butter, you’re in control of the salt content of your peanut butter when you make it yourself at home.
Store bought peanut butters can be packed with salt, which may taste delicious, but aren’t necessarily the healthiest option.
If you do opt for salted peanuts, then you likely won’t need to season the peanut butter further with additional salt. It’s also important to note that adding more salt will affect the nutritional value of the peanut butter.
Plain peanut butter is suitable to eat on a ketogenic diet, provided that you eat it in moderation.
If you’re following a ketogenic diet for weight loss, it’s a good idea to stick to a small portion size of peanut butter and limit how often you eat peanut butter. That’s because it’s rich in calories for a fairly small serving size.
When purchasing peanut butter at the grocery store, make sure that you check the ingredients list to ensure that it keeps in line with the ketogenic diet.