Scroll your socials and you’ll no doubt come across numerous posts lauding the benefit of a ketogenic diet and sharing their favorite keto peanut butter balls & fat bombs recipe.
But Is Peanut Butter A Low Carb Ketogenic Friendly Food?
Some Natural Peanut Butters can be consumed in small amounts. Seed Butters such as 5 Seed Butter are a better alternative to Peanut Butters on a low Carb Ketogenic Diet due to the lower net carb count per serving.
A two-tablespoon (33grams) serving of Natural Jif Peanut butter has 6 net carbs vs 5 seed butters 3 net carbs per serving.
If you’ve ever considered ‘going keto’ but have been put off by some of the dietary restrictions, you’re not alone. Perennial favorites such as peanut butter are allowed be eaten but are often discouraged or only allowed in small amounts. This is due to the high level of carbs in peanut butter per serving. Read Why Here
Incredibly, Americans spend over two billion dollars on peanut butter each year, it's a staple in most homes - and a hard habit to break. So if you’re an avid peanut butter fan that is missing out due to a ketogenic diet, we have the solution for you. It's a smart keto peanut butter swap that is low carb and you will love.
What Is A Ketogenic Diet?
The ketogenic diet originally gained popularity in medicine for its uses in controlling epilepsy in children. Similar to the Atkins diet, this diet forces the body to burn fats rather than carbohydrates. It became more mainstream
In short, a ketogenic diet is very high in fat and low carb. This kick starts a process known as ketosis where your body actively burns fat.
Why Is Traditional Peanut Butter Discouraged On Keto?
Given the ketogenic diet focuses on high-fat foods, you'd be forgiven for thinking peanut butter would be more than acceptable. However, what you may not realize is that peanut butter is high in carbohydrates. Meaning that failsafe diet snack of peanut butter on celery or apple slices is no longer an option.
Naomi Whittel, Gainesville, Florida-based author of High Fiber Keto points out
“Technically, peanuts are a legume, which are typically eliminated on a keto diet.” However, you are allowed a small percentage of carbohydrates on the keto, meaning you could sneak some peanut butter in each day".
Net carbs in peanut butter
The issue with this though is that as per Health’s contributing nutrition editor Cynthia Sass, MPH, RD ‘A keto diet is typically restricted to 5% carbs so if you eat 1600 calories a day, that's a maximum of 20 grams of carbs per day. A two-tablespoon portion of unsweetened peanut butter provides 6 grams of carbs with 2 grams of that as fiber, that leaves 4 net grams of carbs. So in that portion, you've 'spent' 20% of your carb allowance, not including any veggies.’
In short, eating peanut butter while following a keto diet, will more than likely push you over your daily carbohydrate allowance. Additionally, it may mean you miss out on more nutritious sources of carbohydrates such as vegetables as you have already met your allowance for the day.
What Keto-Friendly Alternatives Are There To Peanut Butter?
So if peanut butter is out, what are your options for satiating that peanut butter craving? Beyond The Equator Seed Butter of course.
If you’ve never considered replacing your peanut butter with a seed butter, there are some great reasons to recommend it.
- Beyond The Equator seed butter is nutritionally dense, containing:
Sunflower seeds which are high in magnesium, vitamin E and protein, they can help lower blood pressure, blood sugar and cholesterol.
Chia Seeds that 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 the B vitamins niacin, riboflavin, thiamine and folate.
- Higher protein content and lower carb content than nut butters.
- Nut-free, making it safe for those with allergies.
- Similar texture and consistency to nut butters, so an ideal substitute in recipes and as a spread.
- Low in sugar and dairy free.
Even if you are not following a ketogenic diet, it is easy to see the benefits of switching to a seed butter in place of a nut butter. If you are health conscious and want a healthy substitute for peanut butter, it's an easy switch.
Seed Butters Vs Nut Butters
Compare the carbohydrate, protein, sugar and fat contents of Beyond The Equator Seed Butter and Jif Peanut butter.
It's possible to enjoy the same creamy texture, nutty flavor and nutritional loading of a nut butter, but in a keto friendly format.
Why Choose Our Seed Butter As Part Of Your Keto Meal Plan?
Talking it a step further from the above, we also reviewed our product in comparison with another leading seed butter brand.
Our 5 seed butter is importantly lower in sugar, higher in protein with less carbs AND contains chia seeds - a known super food. Our mission has always been to produce healthy snacks that don’t sacrifice flavor and contain high-quality, nutritionally beneficial ingredients.
Seed Butter - The Easy Keto-Approved Snack
Dieting can be incredibly attractive, and leave you feeling uninspired with your food choices. With our 5 seed butter, you still get to enjoy your favorite nut butter snacks with just a simple switch out to seed butter.
For a simple keto-friendly snack, try celery sticks topped with our unsweetened 5 seed butter. You can also add raisins or chopped cranberries on top for added flavor.
For a sweet keto treat, these three-ingredient energy balls take next to no time to whip up and pack a high protein punch.
Mix ingredients together in a bowl, If the mixture is too dry, add a little water or milk until the consistency feels right. Freeze or refrigerate for up to 20 minutes to thicken, then roll into balls. Place balls on a lined tray and refrigerate till firm.
Store in a container in the fridge for up to a week, or pop in the freezer for up to 6 months for an easy to grab snack.
Delicious And Keto-Friendly Seed Butter
Don’t miss out on your favorites in your pursuit for better health. Beyond The Equator 5 Seed Butter makes it easier than ever. Good health and great taste, it’s the smart keto peanut butter switch.