A detailed guide on whether and how much you can add peanut butter to your keto diet.
About 100 grams of peanut paste contains 598 calories, including 22 g of total carbohydrates, 17 g of pure carbohydrates, 5 g of fiber, 50 g of fat and 22 g of protein.
Some of the key vitamins and minerals found in peanut paste are:
Phosphorus and potassium
Is Peanut butter Suitable for Keto?
A typical serving of peanut paste is about two tablespoons – 188 calories, 16 g fat, 6 g total carbohydrates, 4 g pure carbohydrates, 2 g fiber and 8 g protein.
With only 4 grams of pure carbohydrates per serving, you can try one or two servings of this delicious treat without worrying that your body will fall out of ketosis. However, there are some clarifications:
– If you follow a standard ketogenic diet, your daily carbohydrate limit is 20-50 g. If you have enough unused carbohydrates left at the end of the day, you may well eat a spoonful of pasta.
– However, if you are close to exceeding your carbohydrate limit, it is best to wait. It depends on how your body responds to carbohydrates and how quickly you can return to ketosis.
When to avoid Peanut butter on Keto
The main problem with most types of peanut paste (oil) in stores is that they are made using hydrogenated oils. These oils, also known as artificial trans fats, can cause serious damage to your health.
Some of the negative effects:
– Increased risk of cardiovascular disease and the development of certain cancers
– Lowering HDL cholesterol (good) and increasing LDL cholesterol (bad)
– Adverse effects on intestinal health
Natural peanut butter should contain only one ingredient: peanuts. Of course, there may be more natural additives, such as sea salt, but the basis should be only peanuts.
How to make Homemade Peanut paste
– Put a glass of peanuts in a food processor.
– Start the grinding process at a medium speed – as soon as the peanuts reach the consistency of flour, increase the speed.
– Depending on the power of your food processor, you will see how in 5-10 minutes peanuts will begin to slowly release their natural oils.
– Once the paste has the desired consistency, transfer it to a glass jar.
– A pinch of sea or Himalayan salt (to improve the taste and increase the shelf life).
– A few drops of keto-friendly vanilla extract.
– 1/2 teaspoon of your favorite keto-friendly sweetener (stevia, erythritol, etc.).
– For a crispy paste, add coarsely chopped whole peanuts
What Oil do You use on Keto?
. MCT oil
. Avocado oil
. Cocoa butter
. From macadamia nuts