Nut Butter for Keto: Our Top 3 Picks for a Healthier You

Best Nut Butter on Keto
Everything You Need to Know to Improve Your Weight Loss Plan

Best Nut Butter on Keto

If you're like most people when you think nut butter you think peanut butter. In fact, if you asked 100 people what is the most popular type, chances are they would all answer "peanut butter." And that's understandable because most of us were raised on the stuff. It’s yummy, comes in a variety of forms from ultra-smooth to extra-chunky and it’s also got plenty of fat, which makes ketophiles sit up and take notice. The problem (and you knew there had to be one) is that this oh-so-delicious butter is not butter at all. Because peanuts are a legume and they're also pretty high in carbohydrates. Which puts it and keto on a collision course. But does that mean that peanut butter is entirely out? And if so, what is the best nut butter for keto diets?

What is the Best Keto Nut Butter?

This is a surprisingly hot topic in keto-ville, and there are as many opinions as there are people with opinions. We're going to fall back on a combination of scientific facts and common sense to determine which is the best keto nut butter.

1. Peanut Butter

A lot of folks embarking on the nut butter keto diet assume they’ll always have it to fall back on as a yummy, high fat option when they want something quick, delicious and filling. The problem is, as we touched on above, peanut butter is not nut butter at all. Peanuts are a legume and are reasonably high in carbohydrates, which makes them persona non-grata for many in the keto universe. But does it have to be so?

As with most things in life, there's an upside and a downside all kinds of butter. We've already mentioned the downside, especially when it comes to the question "Is peanut butter keto?” But what about the upside? Well,it is high in fat (the keto-friendly monounsaturated fats to boot) and has decent amounts of vitamin E, fibre, and magnesium. And as we already know it tastes great.

keto peanut butter

The fact is, just because peanuts are technically a legume doesn't mean you have to shut peanut butter out of your life completely. A tablespoon of this contains just over 3 grams of carbohydrates. Considering most people enter ketosis consuming around 50-75 grams of carbs per day a bit of peanut butter now and then isn’t going to bump you out of ketosis. To find the best nut butter for keto, be careful and read the label since they'll all vary a bit in their carb content.

You can also watch this clip from Headbanger's Kitchen to see how to make this delicious peanut butter as part of your daily food plan.

2. Almond Butter

a serving of Almond Butter

Almond butter is a popular alternative to peanut butter, and the two are often used interchangeably in low-carb recipes. Sometimes they’re even combined to delicious effect. In fact, it has become something of a staple, and you'll find as many recipes as you’ll see for maybe any other type of food in the ketosphere.

One of the main reasons for the popularity of almond butter on the keto meal plan is the perception that its lower in carbs than peanut butter. In reality, however, the carb count for almond butter is virtually the same as peanut butter. So precisely where this low carb perception came from is anyone's guess. Still, a bit of this once in a while isn't likely to do any harm to your keto status. And indeed, if you practice cyclical ketosis, you can scarf both to your heart's content on your "cheat days." Almonds are also a heart-healthy food and an excellent source of protein.

The less than ideal aspects of almond butter have to do with its carb count and the fact that it contains oxalates. Oxalates are naturally occurring compounds excessive amounts of which can cause kidney stones as well as gall bladder issues. Almonds are also a common allergen. So anyone with a known sensitivity to nuts needs to be careful when consuming any almond product, including any product. The guiding principle here is the same as with peanut butter. Moderation.

3. Cashew Butter

Cashew butter is often touted as an ideal food because it possesses some important fat burning properties, it’s high in copper which helps regulate blood cholesterol and iron levels and because it has lots of magnesium which prevents cramps and other muscle related conditions. Magnesium is also essential in maintaining regularity, an issue that sometimes arises with those on the keto lifestyle. And the phosphorus that helps inject some life into your metabolism is also vital for healthy bones and teeth. Cashew butter is also known to help mitigate some of the more odious effects of the keto flu.

Keto Cashew butter in a bottle

But the thing that often gets either intentionally or unintentionally overlooked when it comes to cashew butter is that it contains even more carbs than peanut or almond butter. About 4 grams per tablespoon. As such you have to be very careful to weigh its potential positives against the potential negatives before you go ahead and load up on cashew butter smoothies or fat bombs. It's entirely possible that - unless you possess an iron will and are immune to temptation - the best strategy is to reserve any of the above nut butter for cyclical keto cheat days as we said earlier.

Keto Nut Butter: Conclusion

Most keto fans know that it is an outstanding way to inject fat into their diet. It can be added to a range of low-carb snacks and used to create delicious keto-friendly smoothies. The longer you are in ketosis, the more valuable you'll find both of those things. At the end of the day though, the best nut butter for keto diet is the one you can eat without getting carried away since all of them have positive and negative aspects.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.