Are Peanuts Keto?
The keto diet has become one of the most popular diets for weight loss and overall health. By dramatically reducing carbohydrate intake, the keto diet puts the body into a metabolic state called ketosis.
In ketosis, the body becomes incredibly efficient at burning fat for energy instead of carbs. This leads to quick weight loss and can have major health benefits like lower blood sugar and improved brain function.
But in order to achieve ketosis, carb intake needs to be restricted to around 50 grams per day. This means many foods high in carbs, like bread, pasta, rice, and beans are off the table.
What About Nuts and Seeds?
Nuts and seeds can seem confusing when it comes to the keto diet. Although they are high in fat and contain some protein, they also naturally contain some carbohydrates.
Most nuts contain between 5–15 grams of net carbs per 100 gram serving. Since peanut butter and other nut butters are made by grinding nuts into paste, they typically contain a similar amount of net carbs as nuts themselves.
Can You Eat Peanuts on Keto?
Peanuts contain about 16 grams of carbs per 100 gram serving, with about 5 grams from fiber and the rest from sugar and starch. So 100 grams of peanuts would contain about 11 grams of net carbs.
Most keto experts recommend limiting net carb intake to 25–50 grams per day. So at 11 grams of net carbs per 100 grams, peanuts can easily be incorporated into a keto diet when eaten in moderation.
About 1–2 handfuls of peanuts or 2 tablespoons (32 grams) of peanut butter should fit into most people’s daily carb limit on keto. Tracking your total carb intake will help determine the right portion size for you.
Choosing Keto Friendly Nuts
Ounce for ounce, some nuts are lower in carbs than peanuts, making them better options on a strict keto diet.
For example, the same 100 gram serving of almonds or macadamia nuts contains only around 5 grams of net carbs. So almond and macadamia nut butters may allow for larger portions than peanut butter.
Walnuts and pecan nuts also contain slightly fewer net carbs per serving than peanuts. And Brazil nuts contain about the same amount of net carbs as peanuts.
Health Benefits of Peanuts on Keto
In addition to being low enough in carbs to be part of a keto diet, peanuts and peanut butter provide some great health benefits:
Protein - Peanuts contain over 20 grams of protein per 100 gram serving, providing an important nutrient for energy, muscle building, and feeling full between meals on keto.
Healthy Fats - Over half the fat in peanuts comes from monounsaturated fatty acids like oleic acid which support better heart health.
Fiber - Peanuts contain nearly 5 grams of fiber per serving, helping meet the increased fiber requirements of a keto diet.
Vitamins & Minerals - Peanuts are loaded with biotin, copper, manganese, vitamin E, folate, phosphorus, magnesium, thiamin, and niacin among others.
Antioxidants - In addition to vitamin E, peanuts contain high levels of antioxidant polyphenols that may help protect cells from oxidative damage.
Potential Downsides of Peanuts on Keto
Despite their potential health benefits, some downsides of peanut and peanut butter consumption exist:
Allergies - Peanut allergy is one of the most common food allergies. Allergic reactions can occasionally be severe and even life-threatening.
Omega 6 Fatty Acids - The high omega 6 fatty acid content of most nuts and seeds may promote inflammation in some individuals.
Aflatoxins - Peanuts are susceptible to a mold that produces aflatoxins, a strong carcinogen, if they are stored improperly. This may increase cancer risk over time.
Types of Peanuts and Peanut Butter
Natural peanut butter and conventional peanut butter have essentially the same nutrition profile. Choosing conventional peanut butter with hydrogenated vegetable oils could have some negative health impacts over time due to the trans fats.
Reduced fat peanut butter saves little in terms of overall calories and fat. And most reduced fat peanut butters have more added sugar to make up for flavor when the fats are removed.
Other nut butters like almond butter and cashew butter are great alternatives to peanut butter for variety. Just watch your portions since some other nuts are higher in carbs per ounce.
Keto Friendly Peanut Butter Recipes
To take advantage of the unique health benefits of peanut butter, while limiting your carb intake, try some of these keto friendly recipes:
Chocolate Peanut Butter Fat Bombs
Keto Peanut Butter Bread
Peanut Butter Protein Shake
Thai Peanut Sauce over Shirataki Noodles
Just remember to enjoy peanut butter in moderation as part of planned keto meals and snacks to avoid overdoing it on the carb count.
The Verdict on Peanuts and Keto
At about 11 net grams of carbs per 100 grams, peanuts can be included as part of a healthy low carb, keto diet when eaten conservatively. Other nuts like almonds and macadamia nuts are lower in carbs and can allow for slightly larger serving sizes.
In addition to their protein and healthy fats, peanuts provide essential vitamins, minerals, fiber, and antioxidants necessary on keto. Their powerful nutrient profile offers unique health benefits.
As with any food group, moderation and portion control is key. So eat and enjoy peanuts and peanut butter responsibly as part of your keto lifestyle.
FAQs
Are peanuts too high in carbs for keto?
Peanuts contain about 11 net grams of carbs per 100 grams. So while they are higher in carbs than some other nuts, they can still fit into a keto diet in moderation. About 1-2 handfuls of peanuts or 2 tablespoons of peanut butter per day should work for most low carb and keto diets.
What are some good keto substitutions for peanut butter?
Some great keto-friendly alternatives with slightly lower carb counts per serving include almond butter, macadamia nut butter, walnut butter, and pecan butter. Watch your portions of any nut butter on keto and track your daily net carb intake.
Can you eat peanut butter on a keto diet?
Yes, peanut butter can absolutely be part of a healthy keto diet when consumed in moderation. Just make sure to account for the carbohydrates and calories whenever you incorporate peanut butter into your daily macros.
Should you choose natural peanut butter on keto?
Choosing an all-natural peanut butter without hydrogenated oils is best for keto. Hydrogenated oils contain trans fats which may have negative health impacts. Natural peanut butter also tends to have fewer added sugars.
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.
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