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How To Still Enjoy Peanut Butter On The Ketogenic Diet

There are so many diets out there, some come and go, others become popularized and stay on. An example of the latter is the Ketogenic diet. As with any diet, there are restrictions and necessary dietary changes. As ‘going keto’ focuses on a reduction in carbs, this can mean the exclusion of some unexpected regulars in your kitchen. One of these being peanut butter. Peanuts are surprisingly high in carbohydrates, so can you still enjoy peanut butter or peanut butter-based treats when keto?

The answer is both yes, and no. To understand why and overcome any potential complications while following a ketogenic diet, read on. 

Evolution Of The Ketogenic Diet

The ketogenic diet is not actually new. It has been around since the 1920s - its purpose and use has drastically evolved since its inception, however. Initially, it was developed by physicians as a treatment for epilepsy. It’s still used as an effective method for preventing seizures today. 

The ketogenic diet offered patients and weight loss seekers a compromise from total fasting. As it still permits fats and proteins in high amounts it is often more sustainable than other diets. For these reasons, it maintains its popularity and isn’t regarded as just another ‘fad diet’.  

It shares many similarities with the Atkins diet which also advocates low carbs and high fat consumption. They both also discourage added sugar. For the ketogenic diet this is due to the high incidence of products with added sugar also being high in carbohydrates. 

Principles Of The ketogenic Diet

The ketogenic diet involves metabolic fasting as a way to lose weight. Through the elimination of sugars and starches (carbohydrates), the body is put into a state of ketosis. Ketosis essentially mimics the metabolic process that total fasting induces. 

On the ketogenic diet you:

  • Reduce your carbohydrate intake to less than 50 grams per day. Or 5-10% of your daily calorie intake. 
  • Focus on 70-80% of your caloric intake being from healthy fats. 
  • Eat 10-20% of your calories as protein. 

Following this diet instigates consistent and rapid weight loss. Starving the body of carbohydrates, forces it to burn other energy sources. The primary alternative to burning carbohydrates, is for your body to burn fat. Meaning you can still eat delicious meals, with lowered carb content, and lose weight with ease. 

Can You Eat Peanut Butter On The Ketogenic Diet?

Given there is such a focus on high protein and fat, it would seem to make sense that nuts or peanut butter would be approved, right? Not so.

Peanuts are relatively high in carbohydrates, so while you can eat them in small amounts when going keto, it is not readily recommended. Add to this that many brands have added oil, salt, and large amounts of sugar, and it makes it less than ideal. 

Additionally, as peanuts are a legume, rather than a true nut, they are usually eliminated on the ketogenic diet. This is also why peanuts and peanut butter are not permitted on the paleo diet. Are you one of the many Americans living with peanut or tree nut allergies and following a keto diet? 5 Seed Butter is also the perfect option for you. 

The Peanut Butter Substitute That Is Keto Approved

How many carbs are in peanut butter? A single tablespoon contains 3.5 grams net carbs. So rather than use up your carbohydrate allowance on a few spoons of peanut butter, you should be eating a keto-approved alternative.  Ideally, one that is high in protein and fat and low in sugar as well as being low in carbs. 

The very best of these alternatives is Beyond The Equator 5 Seed Butter.

Seeds are naturally low in carbohydrates, high in protein and healthy fats. As a bonus, they are high in antioxidants and essential vitamins and minerals. 

However, swapping to just any seed butter may still leave you feeling like you're missing out. They often lack flavor or have an unpalatable texture. Single seed blends are also low in essential vitamins and minerals. 

For a nutritionally dense, flavorful peanut butter substitute that won't leave you still dreaming of a traditional PB&J, choose 5 Seed Butter. Available in smooth, crunchy, unsweetened and chocolate our 5 Seed Butter Contains:

Sunflower seeds which are high in magnesium, vitamin E, and protein, can help lower blood pressure, blood sugar, and cholesterol. 

Chia Seeds are high in omega-3 fatty acids and protein, fiber, magnesium, calcium, iron, copper, phosphorus, manganese, and selenium.

Flax seeds, also high in omega-3 fatty acids and protein, can help lower blood sugar and insulin levels, aids in weight loss, improve skin health, and is rich in lignans which are shown to reduce the risk of certain cancers. 

Pumpkin seeds, high in iron, calcium, B2, folate, and beta-carotene, which the body metabolizes into vitamin A. They also contain omega-3 and omega-6 fatty acids. 

Hemp seeds, high in protein, unsaturated fats, and fiber. It also contains zinc, iron, and B vitamins niacin, riboflavin, thiamine, and folate. 

We toast and blend our seeds to enhance their flavor and unlock their goodness. All on a production line free of the top 8 allergens. They are then created into one of four great flavors - think of it like a multivitamin in a spread.

When you’re dieting, it can be challenging to still meet your base nutritional needs. Particularly when keto as the diet eschews even vegetables and fruits high in carbohydrates. Incorporating 5 Seed Butter as a ketogenic peanut butter substitute can help you maintain good health. 

Versatile, Keto And Paleo Friendly

5 Seed Butter is the optimal ketogenic ingredient. Add it to your salad dressings, bake with it,use it as a dip for fresh veggies or an added extra to smoothies. It’s incredibly versatile, easy and delicious. And, as it’s free of the top 8 allergens, with no nuts, legumes, soy, dairy, wheat or peanuts in sight, it’s suitable for everyone. It’s even perfect as a nut-free school approved lunch snack. 

Whether you’re following the ketogenic diet or just interested in better health, Beyond The Equator’s 5 Seed Butter should be your new pantry staple. Try it today.

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