If you're just starting out on a keto diet, we bet you've asked yourself the question, "is peanut butter keto?" right? Well, we have all the nitty-gritty details for you, along with our favorite brands, recipes, tips, and tricks. Read on to learn all about everyone's favorite snack, peanut butter.
What is peanut butter?
Peanut butter, like all nut butter (even though peanuts aren't a nut, they're a legume), is simply peanuts ground into a paste. Sometimes oil is added to help make the butter smooth, and sometimes, flavors and sugars are added in as well.
The earliest example of grinding peanuts into a paste can be traced back to the Aztecs and Incas, but for modern-day peanut butter that we're all used to, the US National Peanut Board credits modern inventors with the earliest patents related to the production of modern peanut butter. Mostly, peanut butter was initially used as a meat substitute during rationing. It was also used for patients who needed a soft diet but also needed lots of protein and high fat.
Today, peanut butter is used in all sorts of ways. From straight up on a spoon as a snack to stirred into baked goods, desserts, and even savory dishes. Peanut butter is also often used in marinades or sauces. We can't think of anything that you couldn't include peanut butter on!
Is all peanut butter keto-friendly?
No, not all peanut butter is keto-friendly. When choosing peanut butter for your low-carb diet, you'll want to make sure that the peanut butter is free from added sugars.
Our best tip is to purchase peanut butter, which has just two ingredients: peanuts and salt.
We like to steer clear of peanut butter with added oils as well. Peanuts are naturally high in healthy fat, so they really don't need added oils to make them creamy. Too often, those oils are toxic vegetable oils or hydrogenated oils. Not what you want on a clean ketogenic diet when looking for weight loss.
Also, clearly, there's no need to purchase a reduced-fat peanut butter if you're on a keto diet, so steer clear of those options as well.
To recap, keto peanut butter = is a peanut butter that is free from added sugar.
How to make homemade sugar-free peanut butter
If you have a food processor, you can make peanut butter! We love this easy homemade peanut butter recipe from Love and Lemons.
This is our favorite food processor. You can make all nut butter this way, so feel free to experiment with almond butter or even macadamia nut butter, Yum!
Best keto natural peanut butter brands
There are tons of peanut butter brands that fit the bill of being hydrogenated oil and sugar-free, but our go-to favorite is Santa Cruz Organic Dark Roasted Peanut Butter.
Per serving (2 tablespoons) of dry-roasted oil and sugar-free peanut butter:
- 180 calories
- 16 grams fat
- 5 grams total carbs
- 3 grams fiber
- 2 grams net carbs
- 8 grams of protein
Creative and keto-friendly ways to use peanut butter in meals and snacks
Here are some delectable suggestions for all the peanut butter lovers out there:
Peanut Butter Alternatives
When selecting nut or seed butter for a keto diet, opt for natural varieties without added sugars or fillers. Always check the nutrition labels to ensure they fit into your carb and calorie goals. You can enjoy these alternatives in moderation to maintain ketosis and savor their diverse tastes and nutritional benefits.
While peanut butter is a popular choice, there are several other delicious and keto-friendly nut and seed butter alternatives to consider:
Our best peanut butter recipes
Note: For each of these recipes, make sure to check out the original posts for detailed instructions and ingredient lists.
Wrap-up: Is peanut butter keto-friendly?
Peanut butter can be a keto-friendly addition to your diet when consumed mindfully and in moderation. With its relatively low carbohydrate content, high healthy fat content, and moderate protein levels, peanut butter aligns well with the macronutrient ratios of the ketogenic diet.
While peanut butter can be a valuable addition to a keto diet, individual responses to certain foods may vary. It's essential to track your macronutrient intake, monitor your carbs per day, and adjust your diet as needed to achieve and maintain ketosis while incorporating peanut butter into your meals and snacks.