Peanut butter is one of the most commonly used spreads in the world. According to researchers, the global Peanut Butter market was $3 billion in 2014.
In the U.S. alone, 297 million people eat peanut butter regularly!
Given how popular peanut butter is, I wanted to get all the facts and answer the question, is peanut butter keto?
We first need to have a look at the history of Peanut Butter. Peanuts originated from South America, where the Incan population regularly consumed it.
It was brought to Europe by explorers, and it went to Northern America from Africa in the 1700s. At that point, peanuts were just consumed roasted, not as butter.
It is believed that the first commercial Peanut Butter was created at the end of the 19th century in St. Louis as a protein substitute. From there, it grew to become what it is today, a cheap spread loved by many.
However, with tastes changing over the years, peanut butter evolved from being strictly made of peanuts to more complex (and questionable) recipes.
The real, healthy peanut butter is made from only one ingredient. Peanuts. You might sometimes find a pinch of salt added to your PB, but that is all.
True peanut butter is sugar-free and high in oil, and when left alone for a while, some separation happens. It leaves a layer of oil on the top of the jar. It’s perfectly natural, and all you need is a quick stir for it to come back to normal.
This version of Peanut Butter is perfectly Keto-friendly – more on that below.
While true peanut butter should only be made of peanuts, many commercial brands include additives as well as large quantities of sugar. They do so to make the butter more spreadable, taste sweeter, or last longer.
It is quite obvious that if you see Added Sugar, Honey, Molasses, or Cane Sugar, it is NOT keto-friendly.
Refined peanut spreads often contain the following ingredients.
If you see any of these on your food label, stay clear!
True peanut butter is generally relatively low in carbs. A typical peanut butter (made only from peanuts) would contain only 1.4 grams of net carbs:
|Calories: 117kcal||% DAILY VALUE|
|NET CARBS: 1.4g|
Natural peanut butter contains a good amount of healthy fat. It is perfect for reaching your macro on a keto diet.
As a result, peanut butter is not only a quite good Keto-friendly ingredient, but it also serves as a good source of proteins.
In fact, some protein powder manufacturers use peanuts as their base ingredients!
Peanut butter is a source of many good micronutrients that promote better health.
|Calories: 117kcal||% DAILY VALUE|
|RIBOFLAVIN (B2): 0.06mg||5%|
|THIAMIN (B1): 0.05mg||5%|
|VITAMIN B6: 0.16mg||12%|
|VITAMIN E: 2.9mg||36%|
It contains among others:
As a result of all these macro- and micro-nutrients, peanut butter supports
But once again, be mindful of the kind of peanut butter you purchase. A highly processed peanut butter would have far fewer micro-nutrients.
Natural peanut butter is also 100% gluten-free!
Peanut butter is widely considered a healthy ingredient. However, there are two potential issues to be aware of.
Of course, you can! In fact, homemade peanut butter is straightforward to make.
Think about it. It is a recipe that requires only one cheap ingredient!
There are a few tips and tricks to know to make the best smooth peanut butter, so make sure you follow my Peanut Butter Recipe to make your own!
Peanut butter is not the only keto-friendly nut butter.
Check out below my favorite recipes made with peanut butter:
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