Are Peanuts On Keto Diet

Wait Peanuts Aren’t Nuts

Peanuts On Keto (Can You Eat Peanuts On Keto Diet)

This is why the number of calories and carbs in peanuts aren’t the only thing to consider.

For some, consuming legumes can lead to an inflammatory response in the body. Chronic inflammation is linked to many of the diseases that kill Americans, like heart disease, cancer, and type 2 diabetes.

Inflammation can also cause joint pain and lead to autoimmune disorders like arthritis.

Fortunately, low-carb diets that place an emphasis on eliminating processed foods and eating lots of vegetables have been shown to reduce inflammation.

Further, nut consumption has been shown to reduce inflammation in the body.

For these reasons, you might want to choose a nut butter or nut product over peanuts.

Sesame Seeds Keto Recipes Carbs And Nutrition

These tiny white seeds are brimming with a surprising amount of flavor and nutrition. Sesame seeds are rich in disease-fighting lignans and health-boosting phytosterols that can help reduce the risk of heart disease.

Since they are relatively high in net carbs and too small to snack on, these seeds should only be used as a flavor-boosting garnish for keto recipes like these:

Problems With Eating Peanut Butter

If youve read about Paleo, then you probably already know that legumes are not considered healthy. And as it happens, peanuts are actually not a nut theyre a legume. And so, even apart from the whole aflatoxin thing, which Ill discuss in detail below, theyre not considered particularly healthy to eat.

So, as Ive hinted already, there are some definite downsides to eating peanut butter. And honestly, these are good reasons to avoid peanut products regardless of whether youre on a ketogenic diet or any other diet:

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Is Peanut Butter A Good Choice For Peeps On The Keto Diet

Generally, peanut butter can fit into very low carb diets . But the type of peanut butter can affect its carb content.

Some types of PB are very high in added sugar. Sugars a carb, so that would make them a no-go for peeps on keto diets. Flavored PB may have several teaspoons of added sugar per serving and can be much higher in total carbs than plain PB.

Technically, you could eat these flavored peanut butters on a keto diet as long as you stay within your daily carb goal. But chances are, you prob dont want to use up half of your total daily carb allotment on a few tablespoons of PB!

Sticking to natural, unsweetened peanut butter is a great option, especially if youre on a very low carb diet. It contains fewer carbs than sweetened varieties, but still has lots of protein and healthy fats.

Can You Eat Peanut Butter On The Keto Diet Everything You Need To Know

Keto Diet Peanut Butter
  • Date: September 4, 2021
  • Time to read: 4 min.

Peanut butter is delicious, there are no arguments there. That lovely sweet and salt taste never fails to satisfy. More importantly, can you eat peanut butter on the Keto Diet? Yes, you can! Read on to find out more including some of our favorite peanut butter recipes.If peanut butter is not got you, weve got alternatives for you.

The main focus of a keto lifestyle is to keep your macros to approximately, 70% Fat, 25% Protein, and 5% Carbohydrates .

This 5% of carbs should not exceed 20 grams for a traditional keto diet.

Depending on whether you are doing lazy, dirty, or strict keto, will depend on how you track these macros but it is important for you to hit your macro goals.

In order to keep your daily carb intake under 20 grams, you need to be conscious of what you are eating and stick to low-carb content foods. Low-carb foods are low on the glycaemic index.

Foods that are low on the glycaemic index do not spike your blood sugar levels and knock you out of ketosis.

If keto is new to you, why not check out our Keto Starters Guide.

However, if youre asking the question as to whether you can eat peanut butter on a keto diet, its likely that you are already eating a keto lifestyle.

So lets get into the detail of the nutritional value of peanut butter to decide whether it is appropriate for a keto lifestyle.

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Health Benefits Of Peanut Butter

Aside from fitting into a keto diet, peanut butter actually provides a lot of nutritional value. Heres a look at some of the key vitamins and minerals in a 100g serving of peanut butter:

  • Vitamin B3 : 67% daily value
  • Vitamin B6: 27% DV
  • Copper: 24% DV
  • Manganese: 73% DV

While thats more peanut butter than a person would likely eat in one sitting, it shows that there is more to consider with peanut butter than just fat and carbs.

Which Nuts Are Keto

Since nuts are rich in fat and protein, they are ideal for ketogenic diets. Is it that simple?

However, nuts can impair the ability to burn fat ketosis.

Hence, its essential to know which are the best nuts on a keto diet that promotes weight loss and gut health.

Since you have probably heard conflicting information about nuts, it may not be straightforward to choose the right nuts for a low-carb diet.

Therefore, this ultimate guide divides keto nuts into following categories:

  • Best keto nuts: Ideal nuts on keto suitable as a daily snack
  • Keto-friendly nuts: Nuts you can eat in moderation
  • Nuts to avoid: Nuts inhibiting the benefits of a keto diet

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How To Tweak My Keto Diet To Gain Weight

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Who Was Keto Diet Created For

Is Peanut Butter Keto Friendly? Keto Coach Lori Ballen

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How Many Nuts On Keto Are Too Many

Whether as a snack or as a recipe ingredient, it is vital to maintain a certain amount when eating keto nuts.

My tip is not to include nuts as a snack every day. When traveling, do not carry more than a small pack of 4 ounces at most. For example, this is serving size of macadamia nuts already yields 800 calories.

With this in mind, there are several good reasons to keep an eye on portion sizes:

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Are Peanuts Keto Friendly The Bottomline

Are peanuts keto friendly?

If looking only at their micronutrient ratios, peanuts can fit into a well-formulated keto diet.

They also provide a decent amount of vital nutrients including B vitamins, antioxidant vitamin E, along with copper and magnesium.

However, peanuts are moderately high in carbs when compared to other nuts. Lower carb alternatives to peanuts on keto include walnuts, pecans, and macadamia nuts.

Peanuts are also very high in inflammatory omega-6 fatty acids that can be balanced out with omega-3 rich foods like fish and fish oil supplements.

Peanuts also contain plant toxins and antinutrients that may make them unsuitable for people with inflammatory bowel disorders and leaky gut.

The bottom line: Peanuts wont likely disturb ketosis, and they can be a delicious keto snack, but should be enjoyed in moderation on keto.

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Peanuts On Keto: Wrapping Up

Pin on Keto Diet

You can, but there are better options out there if you’re following a low-carb diet like keto, both for weight loss and overall health purposes. Nut butters like macadamia, almond, and cashew are lower in carbs, which is important for staying in ketosis.

And as weird as it sounds, peanuts aren’t actually nuts. They’re legumes, and some people’s bodies don’t have a great response to them. Alternative nut butters, on the other hand, actually help reduce inflammation, which may help ward off diseases.

If you’re going to eat peanuts, be cognizant about how you feel after you eat it. Look for brands that have no added sugar or preservatives, and limit your intake to one serving per day.

And we highly recommend giving alternative nut butters a shot. They’re delicious, better for you, and work way better on a low-carb diet.

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Cons Of Eating Nuts On Keto

While weve gone over the benefits of nuts on keto, there are a few pitfalls to be aware of. As long as youre aware of the cons of eating nuts on keto, youll be less likely to experience them.

Lots of calories

Calories can add up quickly with certain types of nuts . For example, 100 grams of macadamia nuts, which is an average serving, contains 718 calories. The same serving size of walnuts contains just over 650 calories. Its easy to see how a quick snack can steal away a large percentage of your daily calories.


Wait, didnt we just tell you nuts were full of nutrients? This is true, but they also contain phytic acid, which is considered anti-nutritious. It prevents the bodys absorption of calcium, iron, and zinc. More of this acid is found in raw nuts so eating soaked and roasted nuts can limit your exposure.

Easy to overeat

One handful can quickly turn into two, three, or even four, especially if youre munching on nuts while watching television or scrolling through your phone. Before you know it, you could have gone way over your calorie limit and consumed too many carbs. Eating nuts on keto is a test of willpower, which is why some prefer to leave them out of their diet.

Can contain less than ideal ingredients

Keto Nuts: A Guide To The Best Nuts For A Keto Diet

On keto, nuts can provide healthy fats, protein, and important vitamins and minerals. Yet some nuts are also high in carbohydrates. So, choosing the best nuts for a keto diet can be tricky.

In this article, well explore the best keto friendly nuts, while highlighting the nuts that arent so keto friendly, and others youll want to avoid.

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How To Add More Seeds & Nuts On Keto

Nuts and seeds are a great way to fit more healthy fats, vitamins, minerals, fiber, and other health-promoting compounds into your keto diet. Lets take a look at the best ways to incorporate more of these nutritional powerhouses into your day:

However, as with any other keto food or recipe, it is crucial that you consider them in the broader context of your keto lifestyle.

Regardless of how low you keep your carb intake, you can still sabotage your weight loss results by eating too much fat. To get the results you expect from keto, we must take a look at the bigger picture.

Can You Eat Peanut Butter On Keto

Peanut Brittle | Low Carb Diet | Ketogenic Diet (keto)

Peanuts have been a controversial food when it comes to Keto. There are many who say a firm no, some who say maybe if you count your macros and there are some who say yes without a care in the world. I even did a Keto 101 video where I put forward my views on this. The short version is, yes you can, in moderation and as long as you count your macros. Which means peanut butter is on the table. Most store bought peanut butter though has some amount of added sugar, so its best to make this at home. Its very quick and extremely easy. Best of all it takes 10 minutes to make. So go on and try our recipe!

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Is Peanut Butter Keto

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. However, there are some factors you want to take into account.

Unfortunately, not all kinds of peanut butter are created equalsome are keto-friendly, and others are not. On a strict keto diet, you should be getting 60-80 percent of your calories from quality fats, about 20-30 percent of your calories from protein, and absolutely no more than 20-30 grams of carbohydrates per day. Staying within these recommended guidelines will provide you the necessary state of ketosis that is required for fat loss.

The carbohydrate content of many commercially-produced peanut butters is too high to allow it in a strict ketogenic diet. This could be due to the amount of unnecessary sugar added to sweeten up the taste. Reading labels becomes essential for the keto student look for that carb count and keep track as you consume your food choices each day.

Will Peanuts Kick You Out Of Ketosis

Eating more than 30-50 grams of carbs per day may provide your body with enough glucose to stop producing ketones and fuel your muscles and brain with glucose instead.

Not ideal if your goal on keto is to lose weight.

  • 1,517 calories
  • 130 grams of fat
  • 64.7 grams of protein

Plus, these nutrition facts don’t take into account the various brands of peanuts and peanut butters. Many are made with preservatives, sugar, honey, and other sweeteners that increase the number of carbs and calories in a serving.

And finally, besides their nutritional value, another thing to keep in mind about peanuts is that, technically, they’re not nuts at all.

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Are Peanuts Keto Friendly

Because peanuts are technically legumes, its often debated whether or not theyre good for the Keto diet. This legume is unlike other legumes like beans for example.

Peanuts are lower in carbs and contain a good dose of heart-healthy fat. For this reason, peanuts are a great food choice for Keto dieters in moderation. Stick to a one-ounce of peanuts, which contains only 4 grams of net carbs.

Peanut Butter And Keto

Peanuts On Keto Diet. The Pros and Cons of Nuts on a ...

Fact-Checked by Stefanie Davis, RD, CD

Im not a big snacker, but sometimes when Im on a strict phase of a low carb diet , Ill find myself feeling hungry an hour or so after a meal.

Now, whether Im truly hungry or simply dealing with cravings is another matter. The problem is that I feel hungry and if left unchecked that can quickly move into the hangry phase.

In college I did the Adkins Diet off and on for a couple years. Then I found the South Beach Diet and dedicatedly followed it for the next few years I loved it!

While on the South Beach Diet, one of my go-to snacks was a spoonful of peanut butter because its low in sugar and high in protein and fat. Its super satisfying and something that requires zero prep or cook time.

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