Peanut butter is a staple in most people’s diet and has many great benefits, like being packed with protein and healthy fats.
However, peanut butter can be tricky for those on the keto diet because it contains carbs from sugar that you need to be watchful of.
In this article, we will discuss whether or not you can eat peanut butter while on the keto diet and some other keto-friendly alternatives that have the same taste and similar benefits.
What Is Peanut Butter?
Peanut butter is made from roasted ground peanuts. Peanuts are a legume that is grown in warm climates and harvested for their seed pods.
Peanut butter was first created by George Washington Carver when he researched different ways to use peanuts as a food source for starving people.
How Is Peanut Butter Made?
Peanut butter is made from roasted peanuts that have been ground up into a paste.
To make peanut butter, the peanuts are usually roasted in large machines at temperatures between 320 and 380 degrees Fahrenheit for about 40 to 50 minutes until they begin to pop or steam.
At this point, salt and other ingredients can be added, like sugar and vanilla. At this point, the peanuts are ground up into a paste and then cooled before being packaged and sold.
Carbs In Peanut Butter
In order to figure out whether you can eat peanut butter while on the keto diet, you need to look at the carb content.
Peanut butter is packed with carbohydrates, and one serving (two tablespoons) contains around 8 grams of carbs typically.
While this doesn’t seem like a lot at first, it can quickly add up given that only 2 tablespoons of peanut butter isn’t really a lot.
This is especially true if you are trying to get into ketosis, as every gram of carbohydrate you eat must be carefully planned out and tracked.
Peanut Butter Alternatives On The Keto Diet
To figure out whether you can eat peanut butter while on keto, there are several options that you can choose from that are keto-friendly, including:
Instead of consuming peanut butter, you can choose to consume almond butter instead.
Almond butter is made from roasted and ground almonds, which are very low in carbs, with one serving containing just 6 grams of carbs per serving.
Almond butter is also very high in healthy fats, making it a great snack or part of your breakfast to give you the energy you need throughout the day.
Almond butter is usually made with almonds roasted in large ovens at temperatures between 320 and 380 degrees Fahrenheit for about 40 to 50 minutes. The nuts are then ground into a paste and packaged for sale.
While almond butter doesn’t taste exactly like peanut butter, it does have a similar texture that can be enjoyed by those on keto.
If you are looking for another great alternative to peanut butter, then try hazelnut butter.
Just like almond butter, hazelnut butter is low in sugar and carbohydrates if you get the right brand. It also contains similar healthy fats that will keep you feeling full for hours after consuming them.
Another great thing about hazelnut butter is that it has a sweeter taste to it, so you can still enjoy the flavor of peanut butter without feeling like you are missing out.
It’s important to point out that not all hazelnut butter is low in carbs. Some have a lot of added sugar, so read the nutrition label to make sure the brand you get is keto-friendly.
Another great option to peanut butter is cashew butter.
In general, most nut butters are keto-friendly and have similar nutritional content and lower sugar content when it comes down to it.
Some are loaded with sugars too, so it’s important to always check the label before you purchase any kind of nut butter.
Cashew butter is a low-carb option but can be a little higher than the others in carbohydrate content, coming in at around 8 net carbs per serving.
It also contains a similar amount of protein to the others for those who are looking to get more of this nutrient in their diet.
Macadamia Nut Butter
Last but not least, another great nut butter alternative that you can use on the keto diet is macadamia nut butter.
While it does have a higher amount of fat than other nut butters like peanut or cashew, it also contains more protein and fiber. Don’t be afraid of the high fat content either as it’s a great source of fat while on the ketogenic diet.
This makes it a balanced source of healthy fats, protein, and carbohydrates, making it a healthy keto snack food that you can enjoy.
Like with any diet, eating the right foods is essential.
If you are following the keto diet for weight loss or to improve your overall health, then eliminating all sugary snacks like peanut butter from your diet will help you get better results than if you were to eat it.
Although you have many options when it comes to replacing peanut butter with a keto-friendly option, nut butters are still considered snacks.
They should be eaten in moderation so that you do not kick yourself out of ketosis.
Carbs On The Keto Diet
As mentioned above, the ketogenic diet requires that you adhere to a specific amount of carbs per day and avoid any foods that contain sugar.
When looking at your overall carbohydrate intake, the best option is to rely on vegetables as your main carbohydrate source and eat the rest of your carbs from low-sugar fruits.
If you are looking for a more in-depth guide to the keto diet, check out this article about how to follow it.
There are also many recipes available for keto dieters that stick to the recommended amount of carbs.
Downsides To Eating Peanut Butter
A downside to consuming peanut butter regularly is that it can be hard to get all of the nutrients your body needs and may not be filling enough to help you feel full.
If you are looking for a snack food that will satisfy your hunger, consuming something like avocado or another high-fat, low-carb food option will fill you up.
Most of the time, people turn to unhealthy snacks like peanut butter for comfort when they are experiencing a stressful or busy day and not eating enough healthy foods.
If you are looking for a snack that will help you feel less hungry, try consuming foods like avocados or other high-fat options.
While peanut butter in moderation may be okay to consume on the keto diet, it is best to remove it from your diet and look for other alternatives that will do the same job but will not sidetrack your weight loss goals.
If you are going to include peanut butter in your diet, then make sure it is low-sugar peanut butter to not kick yourself out of ketosis.
The carbs from peanut butter can add up quickly if you are not careful about the amount you consume.
For this reason, it is best to limit your consumption of peanut butter on keto while focusing on other nut-butters and low-sugar fruits for carbohydrate sources.