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Opposing claims regarding peanuts on the keto diet exist. Some say a firm no to peanuts, while others think they are okay as long as you don’t exceed your daily carb limit. Our opinion? Find the lowest carb peanut butter and enjoy it in moderation.
Peanut butter can be on the table when it comes to the ketogenic diet. But what is the lowest carb peanut butter? Take a look at the lowest carb peanut butter brands we recommend and an easy peanut butter recipe you can make at home yourself!
How Many Carbs in Peanut Butter?
One of the primary concerns of peanut butter consumption on keto is the carb content. Ideally, 60-80 percent of your daily calories should come from fat, and 15-30 percent from protein. As for carbs, you should keep your intake to just 20- 50 grams a day.
You also want to check the quality of fats. Does it have harmful, inflammatory ingredients like hydrogenated oils and trans fats? These oils might put your health at risk and cause severe damage.
Always choose healthy fats over unhealthy fats that could be damaging to your health. Artificial trans fats in peanut butter may lead to increased risk of cancer and heart disease, and more.
On average, a serving of peanut butter has 188 calories, 16 grams of fat, 7 grams of total carbs, and 5 grams of net carbs.
This means you can indulge in just a serving or two of this treat without getting kicked out of ketosis unless you’re close to going over your carb limit.
But sugar-free peanut butter has fewer carbs, with some coming in as low as 3 grams of net carbs per serve.
Is Peanut Butter Keto-Friendly?
Peanuts are technically legumes, not nuts. But from a nutritional standpoint, their macros are closer to nuts. Aside from adequate amounts of protein and fat, peanut butter also contains nutrients like:
- Vitamin E
- Phosphorus and Potassium
The keto diet recommends a huge decrease in your carb intake and replacing them with fat sources to help you lose weight. Ketosis is a metabolic process that causes your body to produce ketones from fat. They are then used for energy in the absence of glycogen.
It’s good that peanut butter contains a high amount of fat but being on the keto diet doesn’t mean that any fat is good fat. Always choose healthy fats over unhealthy fats that could be damaging to your health.
Artificial trans fats in some peanut butter brands may lead to increased risk of cancer and heart disease, and more.
A tablespoon or two of peanut butter will surely not affect your ketosis, as long as you take note of your daily carb limit and you use the lowest carb peanut butter product you can find.
What is The Lowest Carb Peanut Butter?
Here are three of the lowest carb peanut butter brands we recommend on keto!
Crazy Richard’s 100% Natural Peanut Powder
Crazy Richard’s Pure PB, 100% Natural Peanut Butter offers you a healthier alternative with no GMO, no Gluten, and each serving contains 8 grams of protein.
This powdered peanut butter is made with the highest-quality peanuts that are grown locally in the United States. Did we mention that it is Certified Kosher, too?
Even though this peanut butter is in powder form there are plenty of ways you can use it, such as fat bombs, shakes, popcorn topping, breading for your stir-fry meal, and much more!
Trader Joe’s Organic Peanut Butter
Trader Joe’s is a go-to grocery store of many people since they’ve got quite the selection of nut butter, just like this organic peanut butter! 2 tablespoons of this delicious peanut butter has 8 grams of protein and 4 grams of net carbs!
It’s a healthy alternative to popular peanut butter products and is available in crunchy and creamy forms. Some customers complain about its ridiculous price but believe us when we say that you’ll get more than what you pay for.
Trader Joe’s Peanut Butter has an impeccable taste, texture, and great amounts of nutrients. You won’t regret giving it a try!
Spread the Love Organic Peanut Butter
Spread the Love is indeed lovable on the keto diet! It’s one great example of a natural peanut butter you can incorporate on a low-carb diet because it only has 4 grams of net carb per serving, which is 2 tablespoons.
Most of the carbohydrates it does contain come from fiber, which break down much more slowly in our digestive tract than carbohydrates coming from sugars.
It is also made in small batches to guarantee premium quality and freshness!
Spread the Love is a family-owned small business, but their product is guaranteed clean and made with love! They have even created a community of local brands that create high-quality foods!
Keto Peanut Butter Recipe
If you’re aiming for a much lower carb peanut butter on the keto diet, why not try making one by yourself? Besides, it’s not that difficult to make it. All you need for the recipe is the following:
- 250g salted peanuts
- 45g melted butter
- Stevia, to taste
This recipe yields 17 servings, with each serving containing only 3g of carbs, 2g of net carbs, 9g of fat, 3g of protein, and 1g of fiber!
Always Pick the Lowest Carb Peanut Butter!
Anything is keto-friendly as long as you pick the lowest carb brand and you don’t go over your daily carb limit! Peanut butter typically has 5 to 7 grams of net carbs.
But if you pick the right product you can reduce this to about 3 to 4 grams of net carbs per serving!
You also have the choice of making your own peanut butter, which contains only 2 grams of net carbs! Then, you can start making keto-friendly snacks out of your low-carb peanut butter and enjoy your treat!
Or, you can also choose to use the powdered version of peanut butter which is keto-friendly as well.