Is Peanut Butter Ketogenic? But let’s find out first what do you mean but the word Keto? So Keto is a word for a low-carb diet, the objective is to consume the number of calories from protein and fat and less from carbohydrates. Sugar, soda, pastries, and white bread these easy to digest carb foods you should reduce or stop eating them.
Keto is one of the most difficult forms of diet for one to follow. And it is also one of the most effective too, you see the results in a short period.
And if you’re going to follow this, you might wonder what’s a high-fat, low-carb diet and what’s still the favorite food to eat.
What is Peanut Butter? and is it Ketogenic
Peanut Butter: one of the world’s most delicious inventions. Ans it is also High-fat, Low-carb food and one of the perfectly fit food for a keto diet. It’s good news for peanut butter lovers.
But here’s the catch, as the nuts contain carbs and proteins it is recommended to use the same spoon for your servings of two tablespoons.
Peanut Butter mostly contains fats and proteins and less of carbs (registered dietitian in US Source)
Is Peanut Butter Keto-friendly – Ketogenic
With Keto, 60-80% of your daily calories should be fat and 20-30% protein and your carb intake should stay intake at just 20-30 g / day.
You should look for peanut butter with these 2 ingredients peanuts and salt. We recommend to use Smuckers natural peanut butter, creamy or chunky whichever you like.
What it contains: So consuming 2 tablespoon serving in the natural peanut butter it contains 6-7 grams of carbs. And if you delete those carbs which come from fiber, you will have 2-4 grams of net carbs. The carbs coming from fiber carbs breaks slowly in our digestive system than carbs which aer coming from the sugar.
Also another important point in choosing a keto-friendly / ketogenic peanut butter – it has low-fat sugar added in it.
Note: if you are using 100% organic and natural peanut butter, then you will be able to experience early results in your Ketogenic diet
How Many Carbs are in Peanut Butter?
With a regular serving of peanut butter with sugar with 2 tablespoon it contains around 190 calories. A regular peanut butter serving contains 16 grams of fat 8 grams of carbs, 6 grams of net carbs, 2 grams of fiber, and 7 grams of proteins.
So how many carbs sugar free peanut butter contains? Typically a serving of sugar-free peanut butter of 2 tablespoons contains about 200 calories, 17 grams of fat, 7 grams of carbs, 4 grams of net carbs, 3 grams of fibre, & 8 grams of proteins.
Nutrition in Peanut Butter ( as per 2 tablespoons )
| Calories | 200 calories |
| Fat | 17g |
| Carbohydrates | 7 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Protein | 8 g |
Nutrition in Butter Almond ( as per 2 tablespoons )
| Calories | 190 calories |
| Fat | 17 g |
| Carbohydrates | 7 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Protein | 7 g |
How much peanut butter is good to eat for Ketosis?
Your body will start burning fat instead of glucose for energy when your body enters ketosis state. So if you keep your carbs content less than 10 percent of your daily nutrients will help you to maintain your ketosis and you will start losing weight too.
And if you consume more carbs then it will start kicking ketosis and reset your body to burn glucose.
To avoid this, so it is recommended to choose your peanut butter wisely. Eg: if you decided to take 2000 calories keto diet you should aim for 50 grams of carbs per day. So if you follow your intake wisely within the carbs budget so peanut butter can easily fit in.
Are there any other keto-friendly peanut butter available?
Yes, there are many keto-friendly peanut butters available in the market. If you don’t like peanuts then you may try these options. You will find them all in your grocery stores near you like cashews, almonds, hazelnuts, macadamia, and pecans.
And the best part is you can make then at your home the way you like to taste it.
But as you know all nuts may not contain an equal amount of calorie or carbs. Pecans and Macadamia contains maximum fats and low carbs compared to all other nuts, so if you want to follow the proper keto diet then you should look into these nuts.
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