To be completely honest, peanut butter is not the most keto-friendly snack. It's high in carbs (in keto world), and you should only consume it in moderation to stay under your total daily carb intake. A bold statement for some, but just take a look at a peanut butter jar in your store. Does it contain only peanuts, or is it full of extra ingredients, such as sugar? Not to mention palm oils and other hydrogenated oils.
Next time you find yourself shopping for peanut butter, look for natural peanut butter. That's the one with an oil layer on top. It will be the best choice because oil separation is a natural phenomenon: oil floats on water, remember? When you open the jar, you have to stir the butter at first. The jar content should be without any added sugars, palm oils, and other hydrogenated oils.
Or, do as I do: make your own homemade peanut butter!
To all our new readers: you are reading a keto blog. If you are not following a strict low-carb diet, called keto diet or rather "way fo living," you might want to consider skipping the text and jumping straight to the recipe. To the curious minds out there: click here and find out why avoiding carbs and going keto instead can be actually good for you!
Now back to you, low-carb worshipers.
Keto is all about staying inside specific nutrient ranges, so avoiding carbs is vital. The best advice I have for you is always to read the labels!
As mentioned before, make sure to look for peanut butter with only two ingredients: peanuts, and maybe salt.
Peanuts are high in protein, fiber, and fatty acids, including omega-6 fatty acids. However, peanuts lack a significant amount of omega-3 fatty acids!
To find out more about different nuts on keto diet, omega-6, and omega-3 fatty acid, read our comprehensive guide: What nuts to choose on keto diet?
Online, you can find tons of articles claiming nut butters are good for you if you follow keto lifestyle. I couldn't agree more, but technically, peanuts are legumes, not nuts.
Don't forget about peanuts and allergies! These nuts (or rather legumes) are one of the most common allergens and should be avoided at all costs if you have a peanut allergy.
If you are thinking of incorporating peanut butter into your keto diet plan, you should track the exact amount you are consuming because peanut butter is extremely easy to overeat if you're a peanut lover. That's why I only use peanut butter as an ingredient in my keto recipes.
When processed in a food processor, peanuts will first turn from crumbs to a dry ball. Later, they will turn into a smooth, creamy version of peanut butter. We've taken a few photos in 30 seconds intervals for the reference.
I tend to make this peanut butter in small batches because someone at our house can't stop eating it when he starts.
Fun fact: When I make this peanut butter, I divide it into small containers for our non-keto friends. They are always so excited. If only they knew that it takes me only 3 minutes to make this delicious creamy peanut butter.
Homemade Peanut Butter
- s-blade food processor
- 2 cups roasted peanuts - dry roasted
- 1 pinch salt
- Place peanuts and pinch of salt in an s-blade food processor.
- Turn the food processor on and let it run for 3 minutes (crunchy), or 4-5 for creamy, liquid peanut butter.