Happy New Year, peanut butter lovers! If you're anything like us, one of your resolutions this year is to live a more healthful life and to try new, delicious, better-for-you foods.
Different diets seem to come and go, but peanut butter is forever.
In fact, peanut butter is so versatile that it can be enjoyed as part of most eating plans.
If you read health & wellness blogs, it’s hard not to have heard the buzz about Keto, or the ketogenic diet. Keto is a low carb, high fat diet that many people believe promotes weight loss by changing your body's energy source from carbohydrates to fats.
People who follow a Keto diet usually limit the amount of sugar they consume to stay within a recommended range. However added sugar isn't usually totally off-limits on the keto diet. Unlike diets such as Whole 30 or Paleo, there are few restrictions around what kinds of foods you can eat on the keto diet, as long as you stay within Keto recommended macronutrient amounts.
So, to answer the question, “Is peanut butter keto?” Yes, it is!
Harvard Health Letter recommends people following a ketogenic diet consumer about 40 grams of carbs, 75 grams of protein, and 165 grams of fat per day. On a keto diet, it’s also common to calculate and track your net carbs.Eating Well Mag provides the following equation for determining your net carbs:
Total Carbohydrates – Fiber – Sugar Alcohols = Net Carbs
Net carbs or not, if you're only consuming around 40 grams a day, you know how important it is to make each one count! And if you're anything like us, giving up snacking is simply not an option. So how does peanut butter meet your macros?
Made with 100% USA grown peanuts and a pinch of salt, Peanut Butter & Co. Simply Smooth and Simply Crunchy are two of the best no-stir spreads you can stock in your pantry before starting a keto diet. Two tablespoons of Simply Smooth or Simply Crunchy contains only 4 grams of net carbs (7g carbs - 3g fiber) with 0g added sugars.
Since fat is the focus of the keto diet, we may as well touch on that, too. Two tablespoons of Simply Smooth or Simply Crunchy contain about 16g of total fat, 3.5g saturated fat, and 0g of trans fat per serving.
There are so many ways to enjoy Simply Smooth and Simply Crunchy as part of your keto diet! Here's a few ideas to get you started.
Make and store a big batch of these Simply Keto Fat Balls to have on hand whenever you need a satisfying snack.
Spoon on top of a sweet potato and add a pinch of cinnamon for a tasty breakfast.
Grab a jar of Simply Crunchy + a spoon. A spoonful of peanut butter is a perfect Keto snack!
We also recently launched our Keto & No Sugar Added Box so you can snag all your favorites at one time. It'sthe perfect assortment for peanut butter lovers who are watching their net carbs.This peanut butter gift box gives all the good feels and includes four total jars of no sugar added smooth & crunchy peanut butter, peanut powder made with only one ingredient, no sugar added almond butter, our limited-edition tea towel, and engraved “My Peanut Butter Spoon." Shop it here.
As a reminder, before embarking on a Keto diet, or trying any new diet or eating plan, it’s a good idea to consult with your doctor or a registered dietician nutritionist.
FAQs
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Can I eat peanut butter on keto? ›
Yep! Peeps following a keto diet can totally enjoy peanut butter. But it's important to stick with natural, unsweetened PB and be mindful of your portion sizes to maintain ketosis. Lots of manufactured peanut butter products contain added sugars, which increase the carb content.
Which brand of peanut butter is keto friendly? ›
Smucker's Natural Creamy Peanut Butter
You don't expect it with a brand so associated with jelly, but Smucker's natural creamy peanut butter is great for keto.
Is Jif peanut butter OK for keto? ›
But even if your go-to peanut butter is the original Skippy or Jif, Fay says it can still have a place in the keto diet because what really matters is what you're eating overall, not just one specific food. “If that's the peanut butter you can afford or you like the taste of, there's nothing wrong with that,” she says.
Is peanut butter high in carbs? ›
Low in carbs
Pure peanut butter contains only 20% carbs, making it suitable for a low carb diet. It also causes a very low rise in blood sugar, making it a good option for people with type 2 diabetes ( 7 ).
Can I drink milk on keto? ›
Due to its major amounts of lactose (a.k.a. sugar, a.k.a., carbs), milk is not keto-friendly (one cup of whole milk has 11 grams of carbs). And that means all dairy milks—skim, one percent, two percent, you get the gist—are not keto-approved.
Is popcorn keto? ›
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
What snack food has no carbs? ›
Zero Carb Snacks:
- Cheese: A savory and satisfying snack, cheese is low in carbs and high in flavor. ...
- Hard-Boiled Eggs: Packed with protein and virtually carb-free, hard-boiled eggs make for a portable and nutritious snack. ...
- Pork Rinds: Crispy and carb-free, pork rinds are a savory alternative to traditional snacks.
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Are apples keto-friendly? ›
Are Apples Keto-Friendly? Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
How many carbs will break ketosis? ›
Eating more than 50 grams of carbs may disrupt ketosis.
Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.
Is watermelon on keto? ›
The bottom line. The ketogenic diet requires you to significantly cut back on carbs, which often means eliminating higher carb foods like fruit from your diet. Fortunately, compared with other fruits, watermelon is relatively low in carbs and can be enjoyed as part of a ketogenic diet.
Does peanut butter ruin ketosis? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Are bananas keto-friendly? ›
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.
Are strawberries keto? ›
Low in carbs and high in fiber, strawberries can fit seamlessly into a low carb or ketogenic diet. In fact, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber ( 4 ).
How many spoons of peanut butter on keto? ›
Peanut butter is moderately low in carbs, containing 7 grams of total carbs and 5 grams of net carbs per 2-tablespoon (32-gram) serving. You can enjoy it on the keto diet as long as you keep your intake in check and plan out your other food choices.
How much peanut can I eat a day on keto? ›
How Peanuts Work With Keto. It's not hard to make peanuts fit in with a low-carb, high-fat diet like keto. A ¼ cup of peanuts has about 3g net carbs, 18g of fat, and 207 calories. One serving of peanuts a day will certainly not put you out of ketosis.
How do I satisfy my sweet tooth on keto? ›
The Best Keto Dessert Recipes
- Keto Chocolate Avocado Mousse.
- Berry Cheesecake Fat Bombs.
- Lemon Coconut Balls.
- Almond Butter Keto Cups.
- Vanilla Chia Seed Pudding.
- Keto-Friendly Chocolate Chip Cookies.
Hot Dogs Are Keto-Friendly
Hot dogs are made with ingredients that are naturally low in carbs. An average hot dog is about 1.73 grams of total carbs. As for the bun, you can't have a conventional bun in order to follow the keto diet. The average hot dog bun will cost you 24.3 grams of total carbs.
