Despite being super restrictive, keto is one of the most popular diets out there. Part of the reason is that followers still get to eat high-fat foods—the goal being to get the body into ketosis, aka fat-burning mode.
If you’re just getting started on the high-fat, low-carb diet, you’re probably wondering which of your favourite foods are still okay to eat. Which brings us to peanut butter, one of the most delicious creations this planet has to offer. It’s clearly high in fat, but you might be wondering if peanut butter is keto-friendly.
“Peanut butter can be a part of a keto diet since it contains mostly fats and protein with very little carbohydrates,” says Dara Godfrey, MS, RD, a registered dietitian in New York City.
Unfortunately, only some peanut butter is keto-friendly.
On keto, you want to be getting 60-80 percent of your daily calories from fat and 20-30 percent from protein, and you should keep your carb intake to just 20-30 grams per day.
“The keto diet is all about staying in the nutrient ranges, so avoiding added sugars is key to reading the label,” says Jessica Crandall Snyder, RDN, registered dietitian at Vital RD in Denver and spokesperson for the Academy of Nutrition and Dietetics.
Unfortunately, that probably means the stuff your mom spread on your PB&Js is off-limits. “Most peanut butters on the market add sugar into their product,” says Dara Godfrey, MS, RD, a registered dietitian in New York City.
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By Emily Shiffer