Keto Diet: The Do’s And Don’t’s Of This High
- Molly Kimball
The original Bulletproof Coffee recipe calls for 8 ounces of freshly brewed coffee, two or more tablespoons of grass-fed, unsalted butter, and one to two tablespoons of coconut and palm kernel oil, blended until frothy and creamy.
The keto diet is a high-fat, low-carb diet, with some protein. The key to keeping it healthful is selecting plant-based and better for you fats and proteins.
Proteins should come from nutrient-rich, lean ones, such as wild-caught fresh sockeye salmon filet.
Carbs from asparagus are not the reason many of us are overweight.
Most fats should come from plant-based foods, such as avocados.
I’m often asked about popular diets, so this week and next I’m covering two popular diets – the Keto Diet this week, and Whole30 next week – including the pros, cons and my take for each.
I am not advocating or recommending that we all follow these programs.
While these diets – or components of these diets – may be beneficial to some, my recommendation for the majority of the population is to keep it simple, streamlined, wholesome – less about hard rules with lists of do’s and don’t’s, and more about the key fundamentals: limit added sugars and white carbs. Emphasize lean proteins. Tons of vegetables, some fruits , and more of an emphasis on plant based fats when possible. Find what works for your individual lifestyle, taste preferences, budget and schedule.
The keto diet’s origins
The science behind the keto diet
What can you eat:
Is Peanut Butter Good For Ketosis
With 16 grams of fat and only 4 grams net carbs, peanut butter can be a great way to consume the fats that your body needs while in ketosis.
The big watch-out with peanut butter is additives: namely sugar and stabilizers.
Natural peanut butter should have only two ingredients: ground roasted peanuts and a touch of salt. However, most conventional peanut butters contain added sugar and oils.
Have Fun With Avocados
Avocados are high in fat, tasty and healthy too. Introducing them into your diet, if you’re not already a big fan, is a good way to get the fat that you need. They’re great in salads, to make guacamole, top with different flavourings, or even just eat on their own. Even if you don’t like the taste of avocado, you can use it in recipes that cover up the flavour, such as avocado chocolate mousse or brownies.
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Why Is Butter Considered A Low Carb Diet
Many diet plans are high in fat and low in carbs. For example, the keto diet and the Atkins diet.
High fat and low carb diet plans are beneficial for health through various aspects such as lowering high blood sugar levels and it is also a very helpful stimulus in weight loss.
Fat dietary plans and food enriched with fat must be included in our daily meal plan to meet a low carb macronutrients range.
In the ketogenic diet, the breakdown for typical macronutrients ranges from 70 to 75 per cent for fat, for protein it is 20 to 25 per cent and in the case of carbs it is 5 to 10 per cent.
Other low carb diet plans such as the Paleo diet, limit the 30 per cent calories for carbs while leaving the rest of 70 per cent calories for protein and fat enrichment foods.
Following the keto diet plan that consists of high fat and low carbs, people take fat enriched food consisting of butter, coconut oil, and olive oil to fulfil their macronutrient requirement.
Peanut Butter On A Low Carb Diet
There is a lot of confusion around whether or not peanut butter is suitable on a low carb diet, mainly because of its classification and how it is manufactured.
Despite having the word nut in the name, peanuts do not form part of the tree nut species, they actually belong to the legume family. Anyone who has been following the diet for quite some time will know that most legumes are a big no in the ketogenic world. However, most nut butter lovers will be pleased to know that peanuts are classified as nuts because their taste and nutritional profile closely resemble that of tree nuts.
The second reason behind the confusion is how the peanut butter is manufactured. Many brands of peanut butter are processed using trans fats such as hydrogenated oil, which helps to extend the products shelf life and maintain its consistency in warmer temperatures. In addition to this, many store-bought nut butters contain excessive amounts of sugar. Fortunately, not all peanut butter is created equal, there are many brands that do not have added sugar or other artificial ingredients included in their formula.
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Peanut Butter Keto Benefits
Unsweetened and natural peanut butter is the best for a keto diet.
These kinds are those whose oil separate and could use a good stir. They are also the runny kind. It can have a different taste from commercial peanut butter but this all depends on the brand that you buy.
If you take 2 tablespoons of peanut butter daily it can provide you with a net of 7 grams of carbs per serving. But it is also perfect for a keto diet since you get 17 grams of fat from the same servicing size.
Peanut butter also provides you other micronutrients and fiber besides providing a good macros ratio.
The micron-nutrients you can find in peanut butter include thiamine, folate, iron, vitamin E, magnesium, manganese, copper, and zinc. You get 2 grams of fiber for every 2 tablespoons of peanut butter. This makes up a small percentage of your daily fiber needs.
Peanut butter is also rich in protein. This is a very essential nutrient and it can help satisfy your hunger and be a great support for weight loss.
Aside from nutritional benefits, peanut butter has other benefits. Nut butters are also beneficial to cardiovascular health and anti-inflammatory according to a recent study by Vanderbilt University Medical Center.
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Choose Fat Bombs For Dessert
If you’re going to go for a dessert, choose an option that helps you to get more fat into your diet. Fat bombs are good for this too, giving you plenty of fat but avoiding too many carbs. Of course, desserts shouldn’t make up a big portion of your daily or even weekly calories. But if you do decide to treat yourself, there are some great keto-friendly desserts that you can enjoy. Another easy way to make yourself a high-fat dessert is to add some whipped cream to some berries or other fruit.
Keto Legumes Nuts And Seeds List
When it comes to legumes, nuts and seeds, the best ones to consume if youre on the keto diet are:
Eat moderately: Almonds, Brazil nuts, cashews, hazelnuts, peanuts and pistachios nut butter seeds
Avoid: Most beans, lentils
A note about nuts
The Bulletproof perspective on legumes, nuts and seeds is pretty different from keto. With the exception of coconut, we recommend limiting your intake of nuts and legumes because they can contain high amounts of inflammatory oxidized fats, mold toxins and plant anti-nutrients.
So, are nuts, seeds and legumes bad? Not necessarily. These keto-friendly foods can absolutely fit into a healthy diet. Some people feel great when they eat peanuts, while others encounter food sensitivities. Pay attention to how you feel, be mindful of your macros and opt for organic, high-quality products whenever possible.
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How Much Peanut Butter Can I Eat On A Keto Diet
Peanut butter is a great way to get a protein boost during the day. It can even be added to fat bombs for an extra kick. The only downside to eating peanut butter is that its hard to stop! The creamy texture and nutty goodness are hard to resist for even the toughest of keto followers. If you are not careful with the servings, you could cause your ketone production to come to a grinding halt.
The amount of peanut butter you can eat on a keto diet depends on two factors. Which keto diet you are following and whether or not you have reached your macro quota for the day.
For those who are following the standard keto diet or the SKD, the recommended number of carbs should be anywhere between 20 to 50 grams a day. If you havent reached your daily limit, then a serving of two tablespoons of peanut butter wont affect your state of ketosis.
The targeted keto diet or TKD is similar to the SKD but allows for 20 to 50 more grams of carbs up to an hour before exercising. Anyone who goes to the gym regularly would find this variation of the diet to be more suitable for their active lifestyle. The amount of peanut butter should still be restricted but a serving of anywhere between two to four tablespoons before your workout is fine. The protein content in peanut butter will give you the pre-workout fuel needed to bulk up those muscles.
Nut Butters Also Have Essential Micronutrients
While macros hog all the spotlight on a keto diet, important micronutrients shouldnt be ignored.
So when it comes to almond butter in particular, youll find these key vitamins and minerals in their nutrition facts:
As Dr. Anthony Gustin discussed with Chris Masterjohn in this podcast episode, micronutrients play an integral role in keeping you healthy. Keto shouldnt be just about weight loss its a valuable tool for helping you become your healthiest self.
And since almond butter is nutrient dense and loaded with plenty of macro- and micronutrients, you can have it as a nutritious snack no matter where you are, which is also its next benefit.
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Butter Is Rich In Antioxidants
This is due to high levels of carotene, a powerhouse nutrient that benefits the body in two ways:
What If I Cant Eat Peanut Butter
If allergies are an issue, you have concerns about inflammation, or you simply dont like the taste of peanut butter, you can usually substitute with a variety of nut butters.
When choosing a nut butter, make sure that they are also natural with no added sugars.
Want to skip nut butters altogether? Other keto-friendly foods that are rich in Omega-3s include salmon, flaxseeds and chia seeds.
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Carbs On The Keto Diet
As mentioned above, the ketogenic diet requires that you adhere to a specific amount of carbs per day and avoid any foods that contain sugar.
When looking at your overall carbohydrate intake, the best option is to rely on vegetables as your main carbohydrate source and eat the rest of your carbs from low-sugar fruits.
If you are looking for a more in-depth guide to the keto diet, check out this article about how to follow it.
There are also many recipes available for keto dieters that stick to the recommended amount of carbs.
Can You Eat Butter On Keto
Yes, we can eat butter on keto. Butter is a fat that people prefer to eat during the keto diet to fulfil low carbs and high-fat requirements. Sometimes, it is claimed by low-carb diet enthusiasts that eating excessive butter is not dangerous while some experts consider it unsafe for consumption in larger amounts.
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Spices Seasonings And Condiments
Be mindful of added sugars or high-glycemic sweeteners in spice blends or condiments. But other than that, spices and seasonings are fair game for keto. Technically, carbs can add up in spice-heavy dishesbut dont worry about a teaspoon of turmeric, especially when your spices are spread throughout an entire dish.
When youre shopping for spices and sauces, check the labels for additives like sugars, milk solids, potato starch, corn starch or MSG. Even unsweetened ketchup contains natural sugars from all those tasty tomatoes. Tired of reading the labels on store-bought salad dressings? Make your own! Start with these MCT oil salad dressings.
Heads up: Table salt often contains undisclosed fillers and anti-caking agents, so for the most healthful way to salt your food, add sea salt or Himalayan pink salt to your shopping list.
Additionally, spices and herbs can spoil in your home. Thats why we recommend using high-quality, fresh or recently opened herbs and spicesparticularly black pepper, garlic, nutmeg and paprika.
What Brand Of Peanut Butter Is Best For Keto
We all know that the keto diet is all about limiting carbs. But I wondered if I can eat peanut butter and which brand of peanut butter is best for keto?
Heres what I discovered:
The best brand of peanut butter for the keto diet is one made only with peanuts or peanuts & salt. Avoid any with sugar or corn syrup as an ingredient. The easiest brand to find that works great on keto is Smuckers Natural Peanut Butter , but 365 Organic is a great one also.
But theres a lot more to know about keto and peanut butter, including the 1 brand you must avoid at all costs. So lets keep reading!
The ketogenic diet is one of the most popular diet plans people use today to lose weight.
In the keto diet, you limit your intake of carbohydrates and consume more fats and a bit of protein to reach ketosis. This is the state when your body gets its energy from burning fats instead of glucose. And this aids a lot in weight loss.
So today, were exploring how peanut butter fits into the world of keto.
Well look at different brands and what makes one better than the other. Ultimately, well answer the question of what brand of peanut butter is best for keto?
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Speaking Of Nut Butter
Lets talk about a delicious staple of most Americans diets-peanut butter. It certainly fits the bill when it comes to fat content, but does it provide that magic ratio of fat to carbs that most keto diets require? Before we continue to spread it on our toast or throw it in our morning protein shake by the cupful, its necessary to pick apart this miracle of nature to see if it will derail our efforts to enter ketosis and start burning fat.
Healthy Saturated Fats For Keto
Saturated fat gets a bad rap. Early animal studies lead to the widespread belief that saturated fats are harmful, and this gave rise to the low-fat craze in the 70s and 80s.
However, the good news is that a more recent, in-depth meta-analysis found no link between dietary saturated fat intake and an increased risk of cardiovascular disease or type 2 diabetes
In fact, it seems there may be some benefits to moderate saturated fat consumption:
- Saturated fat may reduce levels of lipoprotein-a ), a substance that strongly correlates with heart disease risk
- It may also raise HDL – levels of heart-healthy good cholesterol
- MCT oil, a type of saturated fat extracted from coconut oil, has been linked with weight loss , improved neurological health , and may even support healthy blood sugar levels .
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Can You Really Lose Weight Eating Gobs Of Butter On The Keto Diet
At this summers Burning Man festival, Jackson Heights resident Nina Ho stumbled upon an almost miragelike scene: a congregation of lean, beautiful men drinking sugar-free margaritas.
The desert gathering was part of Kamp Keto, a workshop bringing together devotees of whats known as the ketogenic diet, a high-fat weight-loss craze thats reached critical mass among everyone from anti-aging Silicon Valley biohackers to NYC residents struggling to fit into their skinny jeans.
My mind was blown, says Ho, a 31-year-old graphic designer, who had dropped 10 pounds on the diet before heading to the festival for her wedding. I was proud to see that existed.
Though ketogenic eating has been around in some form since the 1920s, when it was found to curb symptoms of epilepsy in kids, the diets Burning Man presence is just the latest sign of its trending status. Celebs such as Kim Kardashian, Gwyneth Paltrow and LeBron James are reportedly fans. A Reddit community devoted to ketogenic eating recently soared to over 400,000 users. Prepackaged foods such as snack bars and keto pizzas are now hitting supermarkets en masse.
A person on a ketogenic diet can experience low levels of electrolytes such as sodium, potassium and magnesium, she says. Constipation is also a concern due to lack of fiber.
That hasnt stopped NYC clients from asking registered dietitian Alissa Rumsey about ketogenic dieting.
For believers such as Sisson, 64, personal improvement is the only proof needed.
Coconut Oil Is One Of The Best Fats To Eat On A Keto Diet
Coconut oil is one of the best fats to eat on the keto diet. There are several reasons for this. Firstly, it is made from medium-chain triglycerides . These are medium-chain fats that encourage the body to go into ketosis. They are metabolized by the body as a source of energy. MCTs bypass the digestive tract and become an immediate source of energy in the liver as ketones. These then provide fuel for the brain and other organs to function.
Secondly, it remains stable at higher cooking temperatures, unlike olive oil. Use it to roast vegetables and for baking. The main MCT in coconut oil is lauric acid, which had an abundance of antimicrobial properties. As such, it does not spoil like other oils. Thus it is an anti-fungal for diseases like candida which is the cause of thrush.
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