Is It Okay To Eat Peanut Butter On The Keto Diet?

The Ketogenic Diet has been making its rounds on the internet for the past few years. For one, many avid practitioners attest to its efficacy in not only weight loss, but also a wide range of health conditions.

The diet focuses on the intake of a high-fat, moderate protein, and low-carb food. It works by depleting the body of its sugar store, so it will break down protein and fat for energy, leading to ketosis. Eventually, it aids in weight loss and a wide range of health benefits.

One of the most restrictive diets, Keto is a popular diet plan for people who can’t let go of their healthy fats and proteins. But one of the most pressing questions people ask is:

"Is peanut butter part of the keto diet?"

For those who are avid peanut butter fans and want to lose weight with the Keto diet plan, the good news is, yes, you can eat peanut butter.

Dara Godfrey, a registered dietician, said:

“Peanut butter can be a part of a keto diet since it contains mostly fats and protein with very little carbohydrates.”

But, experts are warning those who want to do the keto way of eating to be careful in picking the brand or type of peanut butter. On keto, you need to get about 60 to 80 percent of daily calories from fat, and 30 to 30 percent from protein. Also, you only need just 20 to 30 grams of carbohydrates a day. The key to avoid added sugars and carbohydrates is to read the labels carefully.

Most peanut butter in the market today add sugar in the product.

Godfrey added:

“Make sure to look for peanut butter with only up to two ingredients in them: peanuts, and maybe salt.”

She added that about a 2 tablespoon serving, most natural peanut butter contain about 6 to 7 grams of carbohydrates. Most of the carbs in the peanut butter come from fiber carbs, which break down more slowly in the gastrointestinal tract, than those carbs consumed from sugars.

Also, avoid peanut butter brands that state “reduced fat” or “low fat” because they add sugar into their products.

You can choose natural peanut butter brands or make one yourself.

Another substitute to peanut butter is nut butter, which is high in fat and protein. There are many types of nut butter and all of them contain beneficial nutrients, vitamins, and minerals. For instance, almonds are rich in calcium, walnuts are high in omega-3 fatty acid, and cashews contain iron and magnesium.

Just remember to always check nutrition facts on your favorite brands, to make sure everything will suit your diet or way of eating (WOE).