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? ›
So, to answer the question, “Is peanut butter keto?” Yes, it is!
Is Jif peanut butter OK for keto? ›
Yes. If you eat it in moderation, peanut butter is a keto-friendly and healthy snack to add to your keto diet.
Is Honey OK on keto? ›
Honey is 100% carbohydrate, so it isn't part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar. If you want to kick yourself out of ketosis, honey is a good way to do that. But what about other “healthy” sugar alternatives?
Can you eat bananas on keto? ›
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
Can I eat popcorn on 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.
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.
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.
Can you eat apples on keto? ›
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.
Is watermelon on keto? ›
Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber).4 Fiber per serving is 0.6 grams.
Yes — assuming you avoid mayonnaise that's high in sugar or other carbs. Since ketosis is about restricting carbs to low levels and initiating your body's consumption of fats over sugars, mayo's high-fat, low-sugar profile makes it very keto-friendly.
What fruit is keto-friendly? ›
Here are 9 nutritious, tasty, and keto-friendly fruits.
- Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
- Watermelon. ...
- Strawberries. ...
- Lemons. ...
- Tomatoes. ...
- Raspberries. ...
- Peaches. ...
- Cantaloupe.
Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.
What vegetable is not keto? ›
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.
Are sweet potatoes allowed on keto? ›
Nutritionists and keto practitioners advise against eating sweet potatoes on a keto diet due to their high carbohydrate content. But you may be able to consume it in very small servings. If you limit your carb intake to 50 grams per day, you can only consume a little over one medium-sized sweet potato.
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? ›
Incorporate keto-friendly fruits: While fruits are typically high in carbohydrates, there are some keto-friendly options like berries, avocados, and coconuts. These fruits can be used to make keto-friendly desserts like berry sorbet or avocado mousse.
