Which is better for Keto: Peanut Butter OR Almond Butter?
- 07 Mar, 2020
Nut butters, whether peanut butter or almond butter are nutritious and are considered important on most diets. On a keto diet, the inclusion of nut butter is wholesome. Both Peanut and Almond butter is nutritious and has their advantages and disadvantages.
People resort to nut butters on most diets, weight loss diets being no exception. Nut butters are high in calories. The obvious reason they are considered or included in weight loss diets is their ability to keep you full for a long time. When you have enough nut butter, you won’t munch on snacks, which are an unhealthy way to keep yourself full.
The most common nut butters are peanut butter and almond butter. They are a rich source of proteins and calcium in aggregate. While peanut butter is rich in proteins, the almond butter is rich in calcium.
The health aspect is not the only pro, the nut butters are extremely tasty and make the perfect spreads for your quick breakfasts. Nut butters make your bland breakfast tasty!
The most common weight loss diet these days, the ketogenic diet makes you wonder what or should you even, include nut butters in your diet. If you don’t have the time to go deep into those product labels then you are the right place.
This guide on nut butters will help you choose the right one for you. You should never ignore nut butters even when you are on a keto diet. The next section will answer your question, if you can have nut butters on a keto diet.
Can I Have Nut Butters On A Keto Diet?
If you don’t know what a keto diet is, here is a brief account. You can skip this section if you are already on a keto diet and have good knowledge about the same.
A Ketogenic diet is low-carb, moderate protein, and a high-fat diet. A typical Ketogenic diet starves your body of carbohydrates by limiting the intake of carbs below 5%. This stimulates your body to go into a metabolic state called ketosis.
Ketosis is an induced metabolic state wherein your body actively uses fats as a primary energy source. Your body starts to burn those fats and help you lose those extra kilos.
Generally, we consume a lot of glycogen (carbs), and carbohydrates are our body’s favorite source of energy. Our body relies on carbs for energy requirements. We eat so many carbs that our fats, on the whole, are accumulated. This accumulation of fats leads to weight gain and related chronic health issues like Diabetes Type 2, PCOD, and more. So the best and fast way to get rid of your fats is to burn them up. This can be done through a Keto diet!
Nut Butters on a keto diet, the question can’t be answered without knowing what nut butters are made of. Well, nut butters are made from nuts, ground and processed, to make them into a paste or spread.
The kind of nuts will decide how healthy or nutritious a particular nut butter is. Nuts have the following qualities:
Higher fats, Lower Carbs: Nuts usually lie on the higher side of the fat content spectrum and have lesser net carbs, making them a good choice on a keto diet.
High Fiber Content: Nuts are high in fiber. Nuts have been proven to be good for heart health and weight-related issues.
The impact of nut butters on your keto can be estimated from the quantity you take. You shouldn’t too much on them. They will only harm your keto process when taken in excess. The right amount will not only have you on ketosis but also provide you with a dose of vitamins and essential nutrients like Magnesium, Selenium, Manganese, and Vitamin E.
We conclude that some nut butters can be keto-friendly. Or you can have a list of keto-friendly butters. The two most debated keto-friendly nut butters are peanut butter and almond butter.
However, to know which one is better for the Keto Diet, we need to study the macros!
Which Nut Butter Is Better On Keto? Peanut Butter or Almond Butter.
Peanut Butter is a paste made from ground and roasted peanuts. It is low carb, a high-fat and moderate protein which makes it a good option to consider on a Keto Diet.
Peanut butter Nutritional Info (2 tbsp)
Calories: 210, Fat: 16g, Protein: 9g, Net carbs: 4g
Besides good macros, peanuts are also rich in micronutrients and fiber.
Peanuts also help in the reduction in the risk of cardiovascular diseases. Peanut Butter contains compounds like resveratrol, phenols, flavonoids, and phytosterols, which are known to reduce the risk of diabetes, autoimmune disorders, and cancer.
A major drawback of Peanut Butter is its carb content i.e. 2 Tablespoons provides 4g of net carbs. Hence, On a Keto Diet, always keep peanut butter’s carb content in mind.
Almond Butter is a paste made from raw and roasted almonds. It contains slightly less protein and net carbs but more fat than Peanut Butter.
Almond butter nutrition info (2 tbsp)
Calories: 190, Fat: 17g, Protein: 6g, Net carbs: 3g
Almonds are superior to Peanuts in terms of micronutrients. It is much higher in calcium, iron, vitamin E, magnesium, niacin, copper, and zinc.
Almonds are also low in net carbs, which makes it perfect for keto Diet. Almonds provide some health benefits also such as increased satiety, Healthy blood glucose levels, Improved blood lipids, Healthier weight, and Reduced cancer risk.
A major drawback of Almond Butter is its protein quality. They do contain proteins, but they’re not a complete source of protein.
The Bottom Line
Nut Butters have been favorite in the various dietary regimes, and the keto diet is no exception. The most common nut butters people have a hard time choosing between, are almond butter and peanut butter. Which is better on a keto diet? From our analysis and study of macros, we can say that Almond butter is a healthier choice than Peanut Butter on a keto diet because it has fewer carbs and more fat than Peanut Butter.