Do Boiled Peanuts Fit Into a Keto Diet? Tips for Low Carb Snacking

Understanding Carbs in Boiled Peanuts

Boiled peanuts are a popular snack, especially in the southern United States. They are prepared by soaking raw peanuts in salty water and boiling them until they reach a tender texture. But many people wonder - do boiled peanuts have carbs?

The short answer is yes. All nuts and legumes, including peanuts, contain carbohydrates. When looking at nutrition information, carbohydrates include starch, sugar, and fiber. However, the amount of net carbs that impact blood sugar and ketosis varies between different types of peanuts and preparation methods.

Carb Content of Raw Peanuts

Raw peanuts are relatively high in carbs compared to other nuts. A 100 gram serving contains 16 grams of carbs, with 2.5 grams from sugar and almost 9 grams from fiber:

• Total carbs: 16 grams
• Fiber: 8.5 grams
• Sugar: 2.5 grams
• Net carbs: 7.5 grams

Because a good portion of the carbs come from indigestible fiber, the net carb count is lower at around 7.5 grams per 100 grams.

Effect of Boiling on Carbs and Nutrients

The process of soaking and boiling peanuts causes some changes in their nutritional makeup:

• Water-soluble vitamins like vitamin C and the B vitamins may leach out into the water
• Some minerals like potassium and magnesium can also leach out
• Carbs and calories change very little with boiling

This means boiled peanuts likely have a very similar carbohydrate and calorie profile per serving compared to raw. Much of the carb content comes from fiber and a moderate amount from starch and sugar.

Carbs in Boiled Peanuts and Ketogenic Diets

The ketogenic or "keto" diet involves restricting carbs to 20-50 grams per day to reach a state of ketosis for weight loss or therapeutic benefits. This carb threshold poses the questions:

• Are boiled peanuts keto-friendly?
• And in what quantities can they be eaten without disrupting ketosis?

Effect of Fiber on Net Carbs

One of the reasons peanuts can potentially fit into a keto lifestyle is their high fiber content. Fiber does not raise blood sugar levels or require insulin to metabolize. So we calculate net carbs by subtracting fiber from total carbs.

Here is an example with a 100 gram serving:

Total carbs: 16 grams
Fiber: 8.5 grams
Net carbs: 16 - 8.5 = 7.5 grams

This brings the usable carb count into a more modest range. When eaten in controlled portions, peanuts and boiled peanuts may not always knock someone out of ketosis.

Portion Sizes of Peanuts on Keto

On keto, nuts and seeds should always be treated as a high carb food and eaten sparingly. Here are some suggested serving sizes for peanuts and boiled peanuts on a keto diet:

• 10-15 peanuts (28 grams)
• 2 tablespoons of peanut butter (32 grams)
• 0.5 cups of boiled peanuts (about 50 grams)

When eaten 1-2 times per day and measured carefully, this amount may keep net carbs low enough to maintain ketosis for some people.

Consider Your Personal Carb Tolerance

The quantity of boiled peanuts that can be eaten while staying in ketosis varies between individuals. Some people struggle with getting into a fat burning state below 50 grams of total carbs per day. Others can tolerate up to 70-100 grams while still losing weight.

If your weight loss stalls or you feel hungrier and low energy after eating boiled peanuts, they could be inhibiting ketosis. Try reducing portions or avoiding them altogether to see if it makes a difference.

Health Benefits of Boiled Peanuts

Despite their high carb content, boiled peanuts still offer some health benefits:

High in Healthy Fats

Peanuts contain mostly monounsaturated and polyunsaturated fats, primarily oleic acid and linoleic acid. These types of fats may help reduce inflammation and improve heart health markers compared to saturated fats when eaten in moderation.

Good Source of Plant Based Protein

Peanuts provide 7 grams of protein per serving. So they can be included as part of a high protein diet, especially for vegetarians and vegans requiring plant-based protein sources.

Rich in Vitamins and Minerals

Peanuts contain a range of vitamins and minerals despite some nutrient loss from boiling. These include biotin, copper, niacin, folate, manganese, thiamin, phosphorus, magnesium, and more.

May Help with Blood Sugar Control

The fiber and protein in boiled peanuts helps slow the absorption of sugar molecules into the bloodstream. This effect on glycemic response may benefit those with diabetes.

Healthy Substitutes for Boiled Peanuts

For those limiting carbs and following a ketogenic diet, there are several tasty lower carb snack options that can replace boiled peanuts:

Other Nuts and Seeds

• Almonds, walnuts, pine nuts
• Sunflower seeds, pumpkin seeds
• Nut and seed butters made with less than 3-4 grams net carbs per serving

Cheese and Deli Snacks

• Cheese crisps
• Deli meat and cheese roll-ups
• Pork rinds

Vegetables

• Celery sticks with nut butter
• Bell pepper strips
• Zucchini chips
• Pickles

These options create satisfying snacks between meals, allowing you to feel full while lowering carb intake throughout the day.

The Verdict: Are Boiled Peanuts Keto?

Boiled peanuts can be part of a well-formulated ketogenic diet when eaten in moderation. A 0.5 cup portion a few times per week may suit some people's macros and carb tolerance.

However, those who struggle to achieve ketosis should consider limiting or avoiding boiled peanuts altogether. There are many other delicious low carb snacks to choose from on a ketogenic lifestyle.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.