If you are following a ketogenic diet, then you know that peanut butter is a great way to add protein and healthy fats to your meals. But not all peanut butter is created equal. Some brands are loaded with sugar and unhealthy additives. If you are looking for the best keto-friendly peanut butter and would like to know the best peanut butter for keto diet, read on for our recommendations.
Different types of peanut butter and their keto-friendliness – Which is the best peanut butter for keto diet?
Commercially-Prepared Peanuts
According to Fooducate, some commercially prepared peanut butter may contain added sugars, maltodextrin or dextrose, and other additives which a person on a strict ketogenic diet should avoid.
Artificially-Flavored Peanuts
If you have ever purchased a peanut butter-flavored candy, then you would know that these products contain artificial ingredients which are often high in sugar or other additives.
Read the label before purchasing any product to make sure it is compliant with your dietary restrictions.
Natural Peanut Butter Brands
The best peanut butter for keto diet is natural peanut butter brands.
You can use natural peanut butter in your recipes, but you have to research the labels if you want the best ketogenic-friendly options.
Some natural brands (even store brands) may contain coconut or palm oil which are both considered “dirty” fats by people following keto diets.
If the label does not list the ingredients, then you should call the company and inquire if there are additives in their product before purchasing.
The health benefits of peanut butter
Peanut Nutrition
A medium-sized serving of peanuts has about 168 calories, 8 grams of fat, 12 grams of carbs (7 net carbs), and 7 grams of protein.
Peanuts are a good source of healthy fats, magnesium, phosphorus, and copper.
They are also an excellent source of manganese.
One ounce of dry roasted peanuts has about 28% of your daily intake of niacin, which helps the cells in your body metabolize food for energy.
Peanut Butter Nutrition for Keto Recipes
The more nuts you add to your diet while following a low-carb ketogenic plan, the better your overall nutrition will be. You want to get enough healthy fats into every meal so that your body can utilize them as fuel. But you also need to watch your carbs so that you do not go over your daily limit.
One serving of peanut butter contains about the same number of calories as other types of nuts, but peanuts are much higher in protein which makes them more useful for ketogenic recipes.
They have a good dose of manganese, magnesium, and phosphorus. According to Livestrong, peanuts may lower your risk for heart disease and diabetes.
Peanut Butter Recipes on a Low Carb / Keto Diet
Once you know how many carbs are in the peanut butter that you want to use in a recipe, you can determine if you are over or under your daily limit.
You can use one of these keto-friendly recipes to supplement your low-carb diet while still enjoying the taste of peanut butter in smoothies, desserts, and other meals.
- A Keto Peanut Butter Smoothie Recipe
- Chocolate Peanut Butter Fat Bombs Recipe
- Low Carb Peanut Butter Cookies Recipe
- Peanut Butter Fat Bomb Recipe
- LCHF Peanut Butter Cake Recipe
Peanut butter is a tasty treat on its own, but you can also use it to make other foods more delicious. From desserts to snacks and drinks, here are some of the best keto peanut butter recipes you will want to try out for yourself.
Peanut Butter Cake
While most cakes are not keto-friendly, this peanut butter cake recipe is low in carbs and high in healthy fats which make it a great choice for people following LCHF diets. This dessert also uses natural peanut butter instead of the usual artificial ingredients found in many commercial brands.
Ingredients:
– 1 Cup Natural Peanut Butter
– 1 Cup Dates (Soaked)
– 4 Eggs (separated)
– ½ TSP Baking Soda
Instructions:
– Preheat the oven to 375 degrees Fahrenheit.
– Grease a 9 x 3 inch round cake pan and line with parchment paper.
– Using a food processor, blend the peanut butter and dates until smooth.
– Add the egg yolks, baking soda and process again.
– Whip the egg whites to stiff peaks and add them to the peanut butter mixture along with ¼ cup of water or other liquid replacement (like heavy cream, almond milk, or coconut milk).
– Fold everything together gently until well mixed.
– Pour into the prepared baking pan and bake for about 40 minutes, or until a toothpick inserted into the center comes out clean.
– Let cool completely before cutting into slices and serving.
Low Carb Peanut Butter Cookies Recipe
Ingredients:
– 1 cup almond flour
– 1/2 teaspoon baking soda
– 1/4 teaspoon salt
– 1/4 cup unsalted butter, softened
– 3/4 cup Swerve Sweetener, Granular
– 2 tablespoons creamy peanut butter
– 1 large egg, beaten
Instructions:
1. Preheat oven to 325°F (163°C). Line a baking sheet with parchment paper or a silicone baking mat.
2. In a medium bowl, mix together the almond flour, baking soda, and salt.
3. In a large bowl, beat the butter and Swerve together until well combined. Beat in the peanut butter until smooth. Add the egg and continue beating until well combined.
4. Gradually add the dry ingredients to the wet until well combined. The dough will be crumbly.
5. Form 12-14 cookies and place on prepared cookie sheet approximately 2 inches apart (they do not spread much).
6. Bake for 10-12 minutes, or until golden brown and set (the centers will still feel soft to the touch, but they firm up when cooled).
7. Let cool on the baking sheet for 10 minutes before transferring to a wire rack to cool completely.
Makes 12- 14 cookies.
Notes:
The best way to store these is in an airtight container in the fridge or freezer (to maintain the best texture).
For best results, let the cookies thaw before eating or they can be difficult to get out of your hand.
Should you avoid eating peanuts during pregnancy?
No, you should not avoid eating peanuts during pregnancy. Peanuts are a good source of protein, fiber, vitamins, and minerals.
They also contain antioxidants which may help protect the baby from developing health problems later in life.
However, it is always a good idea to speak with your doctor before making any changes to your diet while pregnant.
What are peanut butter alternatives if you have peanut allergies?
Even those without peanut allergies can enjoy delicious and nutritious peanut butter alternatives. Here are some suggestions:
1. Almond Butter: Almond butter is a great alternative to peanut butter, as it has a similar taste and texture. It is high in fiber and vitamin E, and also contains healthy monounsaturated fats.
2. Sunflower Seed Butter: Sunflower seed butter is another great option for those with peanut allergies, as it does not contain any peanuts. It is high in vitamin E and magnesium, and also contains polyunsaturated fats.
3. Cashew Butter: Cashew butter is a creamy and delicious alternative to peanut butter. It is high in copper, magnesium, and zinc, as well as monounsaturated fats.
4. Soy Butter: Soy butter is not actually made out of soy, but instead out of roasted soybeans (similar to peanut butter). It is low in saturated fat and high in protein, making it an ideal alternative for those who are looking for high-protein nut butter.
5. Sunflower Seed Spread: Another great alternative to peanut butter for those with allergies is sunflower seed spread. It is made out of roasted, ground sunflower seeds and has a similar taste to traditional peanut butter. It is high in vitamin E and magnesium, as well as polyunsaturated fats.
6. Tahini: Tahini is made by grinding sesame seeds, and is similar to peanut butter in terms of texture. It is high in copper, iron, calcium, magnesium, zinc, potassium, and manganese.
7. Walnut Butter: Walnuts are actually more closely related to peaches than actual peanuts are! This nut butter is high in vitamin E, omega-3 fatty acids, and polyunsaturated fats. It also contains melatonin, which is the chemical responsible for making you feel sleepy after eating it.
Conclusion
Peanuts are a nutritious and versatile food that can be enjoyed by those on a keto diet.
There are many different types of peanut butter available, each with their own unique set of health benefits.
Almond butter, sunflower seed butter, cashew butter, soy butter, sunflower spread, tahini, and walnut butter are all great alternatives to traditional peanut butter if you have peanut allergies.
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