Is Peanut Better Keto Friendly?
Will there be a guiltier satisfaction than that of spooning peanut butter right from the jar after an extended day?
If you scooped the peanut butter out with a cookie, this salty, satiating treat is sure to satisfy those taste buds like any keto dessert.
Peanut butter is one of the more acceptable ways to get that little burst of protein you need. Along with providing ideal protein recipes, peanut butter is also high in fat, making it quite the appealing treat if you’re following a low carb ketogenic diet.
What is Peanut Butter?
The peanut butter scientifically known as Arachis hypogaea, is one of the most popular spreads due to its creamy texture and ability to complement just about any food. Unlike other snacks, peanut butter on a ketogenic diet is considered an unprocessed food, made by grinding up roasted peanuts until it’s turned into a paste.
Peanuts are considered a legume rather than a tree nut. This means it’s in the same family as soybeans, lentils, and peas. But peanuts have an identical nutrient breakdown as tree nuts, most people consider it a nut.
All-natural peanut butter is high in monounsaturated fat, which contributes to decreasing cardiovascular risk and even lowering blood pressure and cheap keto diet.
Stay Away From Peanut Butter?
Among the primary worries of peanut butter usage on a ketogenic diet plan is the quality of the ingredients. Commercial peanut butter brands in food stores contain harmful, inflammatory ingredients like hydrogenated oils and trans fats which have been proven to increase the risk of various health diseases.
Studies have shown that hydrogenated oils were linked to the increase
- Risk of heart disease
- Risk of cancer
- Gut issues
If you want to incorporate peanut butter into your low-carb or ketogenic diet, it’s essential that you altogether avoid any commercial brand keto diet peanut butter like Jif and Skippy because they contain these harmful ingredients.
Instead, stick to all-natural peanut butter without all of the unnecessary trans fats, hydrogenated oils, and sugars. You can even make your all-natural peanut butter to ensure you’re consuming strictly healthy ingredients.
When Peanut Butter is Fit Into a Low Carb or Keto Diet?
An average serving of peanut butter is two tablespoons approximately, making up a complete of 188 calorie consumption. These macronutrients include 16 grams of fats, six grams of carbs, four grams of net carbs, two grams of dietary fiber, and eight grams of proteins.
With only four grams of net carbs per serving, you can safely indulge in a meal or two of this delicious salty treat without much concern of getting kicked out of ketosis. However, there are some factors you want to take into account.
If you’re following the standard ketogenic diet (SKD), your carb limit for the day will be anywhere from 20 to 50 grams. If you’ve reached the end of the day and you still have plenty of carbs to spare, go for the peanut butter. However, if you’re close to going over your carb limit, it may be better hold off. It depends on how your body responds to carbs and how quickly you can get back into ketosis.
Other types of keto diets such as the targeted keto diet (TKD) and cyclical ket diet (CKD) allow for higher carb intake during certain times — but they both are only suitable for individuals with a more active lifestyle who require the carbs. The TKD provides for 20 to 50 extra carbs up to an hour before and after exercise.
The CKD follows an SKD, but with up to two days of carb backloading. This means that you will develop an SKD five days of the week and then the other two days you’ll follow a high carb, low-fat macro intake to restore your muscle glycogen levels. However, the CKD is only recommended for individuals and athletes performing an exercise at such high intensities that they need these carbs to perform up to their potential.
Is Peanut Butter Low Carb or Keto Friendly?
Consuming peanut butter can boost your metabolism and help you maintain a healthy weight when eaten with the right foods. But these are real question remains — is peanut butter keto friendly?
While the serving size of two tablespoons seems to fit keto macro-nutrients well, peanut butter is often overeaten, resulting in a severe caloric increase. For those of us who are very aware of our lack of self-control when it comes to tablespoon servings, consuming peanut butter on a keto diet may become a bit tricky. One serving of peanut butter is around four grams of net carbs, making it a keto friendly food if eaten in moderation.
If you’re concerned about going over your carb limit for the day, save this delicious snack for the remainder of the day. This way you can keep track of your carb intake and if you have some room to spare, feel free to have a tablespoon or two of your favorite salty treat. It can we have peanut butter on the keto diet if:
- You are following the cyclical ketogenic diet (CKD).
- Following the targeted ketogenic diet (TKD) and consume it before or after your workout.
- You are intake carb for the day including the peanut butter does not exceed 50 grams.
Benefits Of Eating Peanut Butter
Peanut butter is packed with nutrients and dietary fats, making it an excellent snack for people who are frequently out and about while on the ketogenic diet.
Here are a few benefits of peanut butter consumption:
- Nutrient dense. All-natural peanut butter contains ample amounts of healthy micro-nutrients, test max nutrition, including niacin, magnesium, sodium, potassium and vitamin E.
- Macro-nutrient ratio. With a low carbohydrate, moderate protein, and high-fat macro-nutrient breakdown, peanut butter fits the ketogenic recommendations perfectly.
- Great energy boost. The healthy fat content provides your body with the necessary calories to maintain sustained energy throughout the day without worrying about the extreme highs and lows that come with sugar highs and processed carbohydrates.
- Abundant in monounsaturated fat. Studies have shown that these type of fats can help lower blood pressure, reduce “bad” LDL cholesterol, and even decrease cardiovascular risk.
- Good source of fiber. Aside from the digestion benefits that come with texture, it’s also known to help lower the risk of stroke, obesity, gastrointestinal diseases, high cholesterol, and high blood pressure.
- Keeps you full. Peanut butter helps you stay satiated, so you aren’t continually craving food in between meals. This helps you lose weight by eating fewer calories overall.