Peanut butter, a creamy spread loved by people across the world. You can make sandwiches, cookies, toffees, milkshakes and more. It is nutritious and equally liked by adults and children.
Photo by Corleto Peanut butter on Unsplash ?
Peanut butter was invented in the year 1895 by Dr. John Harvey Kellogg, and a better version was created in 1904 by a St. Louis physician. It was a protein substitute for older patients. Over a period of time, the taste was improved and popularized during World War II.
Peanut butter is made with protein-rich peanuts and butter. It is low in carbohydrates and rich in fiber, fats and proteins, and magnesium.
All this is good, but then one much also consider that it contains 50% fat as it is made by churning milk. So is it a healthy option? Yes, of course, it is, everything in moderation is excellent for your health.
Keto-diet & Peanut Butter
Peanut butter made a comeback as healthy food in recent years. There are various ways in which health-conscious people can have it. Be it smoothies, oatmeal toppings, and more.
Depending upon the way the peanut butter is processed, its nutritional value varies. About 100 grams of unsalted peanut butter has just approximately 22 grams of carbs and 22 grams of protein. The fat would be around 50 grams and fiber 5 grams. There are other vital vitamins and minerals found in peanut butter: Vitamin E, Calcium, Iron, Magnesium, to name a few.
The ketogenic diet or Keto diet helps the body burn fats faster. The diet is a mix of high-fat, adequate-protein, and low carbohydrates. Natural peanut butter is low in carbohydrates. It has high levels of healthy fats and fiber with moderate protein. Hence peanut butter is suitable for the Keto diet.
The ideal portion of Peanut Butter for Keto
The ideal portion recommended is two tablespoons of peanut butter. The total carbs is just 3.5 grams. However, in case you are following the standard keto diet, the carb limit is 20-50 grams. So in case you have exhausted your carbs limit, then stay away from peanut butter.
There are various types of Keto diet like Targeted keto diet, Cyclical Keto diet, and others. Under these types of Keto diets, the daily carbs intake limit is more. So accordingly, you can adjust or decide the ideal quantity of Peanut butter you can have on a regular basis.
When best to avoid Peanut Butter
The peanut butter found in the stores today is processed with hydrogenated oils. Hence it becomes a major cause of concern. These oils are also known as artificial trans fats. It is extremely dangerous as it causes severe damage to organs, and you face serious health risks.
It can affect your heart and is the main reason for a certain type of cancer. It messes up the cholesterol levels and causes inflammatory conditions. Harmful trans fats have an adverse effect on the lining of the stomach and create major gut problems.
All this can be avoided if you exercise caution while purchasing peanut butter. Read the ingredient label carefully to know the various items included in the peanut butter. Make sure it has no hydrogenated oils and added sugars or artificial sweeteners or any artificial ingredients. You can opt for organic peanut butter.
Are there a few Peanut butter better than others available?
The best Keto-friendly peanut butter is the one without sugar. Since sugar tends to increase the carbs, it is recommended to choose peanut butter with only peanuts and salt. Such peanut butter has the highest fiber content.
The popular choices like Jif and Skippy contain sugar; hence it is not recommended for health-conscious people. There is flavored and altered peanut butter available in the market. This altered peanut butter has low-fat content. Hence it should be avoided by Keto followers.
The best keto-friendly peanut butter should have peanuts, salt, and coconut oil. Always check the ingredients label before purchasing.
Peanut Butter, can it be homemade?
The natural peanut butter should contain just one ingredient, and that is healthy good quality organic peanuts. You can easily make peanut butter at home by combining raw or roasted peanuts, and sea salts. Use a processor to blend it, and in less than 15 minutes, you can have healthy peanut butter suitable for the Keto diet.
You can improve the taste of the peanut butter by adding a dash of keto-friendly vanilla extract with keto-friendly sweeteners like stevia, monk fruit, or others.
For better health and effective Keto diet results, it is advisable to use homemade peanut butter.
If not peanut, then which is the next better option?
You can find various types of nut butter in the market. So in case you are allergic to peanuts or dislike the taste of peanuts, you can choose from cashew, almond, pecan, hazelnut, or macadamia nuts. You can easily find these at your local supermarket or neighborhood grocery store.
Pecans and macadamia nuts are considered to have the lowest content of carbs, and they are rich in fat. Hence any nut butter is recommended for Keto followers. Just ensure the nut butter is sugar and gluten-free.
Conclusion:
Peanut butter is an excellent food to be incorporated into your Keto diet. However, ensure that you don’t go overboard. You can have two tablespoons as the standard serving size. It provides essential proteins and fiber for the body.
If you are not a great fan of peanut, choose other alternatives – as long as it has the Keto recommended content – you can indulge your cravings. So enjoy the healthy and humble peanut butter without having any pangs of guilt. Follow Keto diet, Stay healthy and fit and, Enjoy Life! I hope you liked our article on Allulose Keto. Did you like this article? Click here to check interesting keto articles.
