For this reason, it is highly advised not to consume a jar of these snacks in one sitting! Keep your peanut consumption moderate.
If you can, below 2 tablespoons of peanut butter would suffice per day.
2) Risk of cancer
Trans fats are also associated with cancers. In a study from India, it was reported that high-fat food can increase the risk of developing breast cancer and colon cancer through the alteration of the immune response.
Inflammatory diseases are also associated with the consumption of peanut butter.
To avoid this inflammation, your best bet is to just take less than 2 tablespoons of peanut butter a day.
Also, stick to peanut butter brands that contain no added sugar and unhealthy oils such as palm oil.
4) Gut issues
High-fat products can also promote an unhealthy gut.
In one study from England, it was reported that consumption of fat can promote pro-inflammatory effects.
This food can stimulate inflammatory bowel diseases.
Aside from this, it can also trigger ulcerative colitis, Crohn’s disease, and colonic polyps.
5) Easy to overeat
Peanut butter and peanuts are easy to overeat.
Who would not love them?
You can easily prepare meals using this snack, right?
But, remember, they are high in calories and fat and too much of them can make you exceed your daily calorie intake.
6) Pesticide contamination
Commercial peanuts are sourced from farms and many farmers use pesticides to prevent their crops from being destroyed.
To ensure that you won’t be exposed to these pesticides, you should purchase quality peanut butter brands.
Some of these brands will be discussed in the next section.
Best Keto Peanut Butter Brands
It is important to buy the best and high-quality creamy peanut butter brands as this will help you get the benefits of this food.
In this section, you will have insights into the best brands in the market.
Teddy All Natural Peanut Butter
Crazy Richard 100% Peanut Butter
Trader Joe’s Peanut Butter
365 Everyday Value Creamy Peanut Butter
Kroger Natural Creamy Peanut Butter
Smucker’s Natural Creamy Peanut Butter
Always check the nutrition label of these products. It is also advised if you would go for gluten-free brands.
Also, check the net carbs of the products you wish to buy.
Different nuts such as roasted peanuts and cashews have different carbohydrates and protein content.
Lastly, make sure that these peanut products contain no added sugar.
Products with sugar usually contain more carbohydrates and this does not make peanut butter keto-friendly.
Can You Make Your Peanut Butter?
It is also possible for you to make your peanut butter. In this way, you can assure yourself that you would be able to make healthier recipes!
To make one, all you have to prepare are your peanut choice, kosher or Himalayan salt, peanut oil or another healthy oil, honey as your sweetener, and of course, your jar.
First, you would have to roast or bake your peanuts.
Then, ground them while they are still warm. Next, run them into a food processor for a minute or until they become dry and gritty.
Add the salt, oil, and sweetener and blend the mixture again for one minute. Cool for a while and transfer the mixture into your jar.
Benefits of Making Your Peanut Spread
Many people wonder, is peanut butter keto? Generally, yes! Peanut butter is keto!
This food is low in carbohydrates but high in protein and calories.
But if you want to make sure that what you are getting is a hundred percent keto, you can try making your own!
The benefits of making your peanut spread include the following:
You can control the consistency of the product
You can add other keto-friendly oils
You can skip the fat by adding no oils at all
You can control the sodium content
Generally, if you choose to make your spread, you can control everything, including how much protein and other macros the product may contain.
Indeed, consuming peanut butters is helpful for ketogenic dieters.
They are low in carbohydrates but rich in protein, calories, and other macronutrients.
There are different types of nuts where you can source your peanut spread.
Some of the best sources are almonds, cashews, macadamias, and hazelnuts.
These snacks also offer many health benefits such as energy enhancement, cardiovascular support, and weight management.
However, although these are keto-friendly snacks, you should consume them moderately as there are some risks associated when you take too much of them.
Some of these health risks include heart problems, risk of cancer, systemic inflammation, gut issues, and exposure to pesticides.
Thus, when taking these snacks, you should only consume the right amount.
Do not overeat these butters as they can only cause weight gain.
Frequently Asked Questions (FAQs)
How much protein is there in a single serving of peanut butter?
Per serving of peanut spread usually contains 24 grams of protein. However, this protein content varies depending on the nut type used. A roasted peanut usually has 25 grams of protein while a cashew peanut usually has 18 grams of protein.
Is peanut butter keto-friendly?
Generally, yes. Peanut butter is keto-friendly. This food is suitable for those who are on a ketogenic diet. However, those who consume this should take it moderately as this food is rich in calories and fat.
How much peanut butter can I take?
Depending on your diet type, you can take at least less than two tablespoons of peanut spread per day. Ketogenic dieters should only take less than 50 grams of carbohydrates per day and a single serving of peanut spread can already provide 4 grams of carbohydrates.
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