Are Peanuts Keto? Can You Add Peanuts to Your Meal Plan?

Peanuts and Keto: What You Need to Know Before Snacking

Are Peanuts Really Keto-Friendly?

💡 PEANUTS ON KETO â€“ Yes, peanuts can be considered keto-friendly as they are relatively low in carbs and high in fat and protein. However, it’s important to consume them in moderation as they can still contribute to carb intake if consumed excessively.

Peanuts are a popular snack and ingredient that are often consumed as part of a healthy diet. But for those following a ketogenic or low-carb meal plan, peanuts can be a source of confusion.

Peanuts are high in protein and healthy fats, but they also contain carbohydrates. This can be a concern for those trying to maintain a state of ketosis.

So, are peanuts keto-friendly? Can they be incorporated into a ketogenic meal plan?

The answer is not a simple yes or no, as it depends on various factors, including the serving size and individual goals.

This blog post will explore the nutritional profile of peanuts. Additionally, we’ll discuss how peanuts can fit into a ketogenic diet. We’ll also explore some creative ways to enjoy peanuts while staying within the limits of a ketogenic meal plan.

If you’re a fan of peanuts or curious about keto-friendly snacks, this post is for you. We’ve compiled all the information you need to know.

A bowl of opened peanuts with heaps of unopened ones beside it
A bowl of opened peanuts with heaps of unopened ones beside it

Table of Contents

What Are Peanuts?

A bowl of peanut splits placed on top of a wooden surface
A bowl of peanut splits placed on top of a wooden surface

Peanuts, also known as groundnuts, are a type of legume that grows underground. With a hard outer shell and a small kernel inside, peanuts are often enjoyed roasted, boiled, or turned into peanut butter.

These versatile nuts are packed with nutrients, including protein, fiber, healthy fats, and essential vitamins and minerals.

Peanuts are a widely consumed snack enjoyed across the globe. They’re used in various cuisines, ranging from savory dishes to sweet treats. Some of these include dry roasted peanuts, peanut butters, and salted peanuts.

Whether enjoyed on their own or used as an ingredient, peanuts are a delicious and nutritious addition to any diet.

Despite their name, peanuts are not actually nuts, but rather a type of bean that is related to peas and lentils.

Are Peanuts Keto?

A glass bowl filled with uncovered peanuts
A glass bowl filled with uncovered peanuts

Peanuts have gained popularity in recent years as a go-to snack for keto dieters.

This high-fat, low-carb diet has strict guidelines for what foods are acceptable, making it important to carefully consider the nutritional value of each ingredient.

Due to their low carbohydrate content and high-fat content, peanuts are often deemed suitable for a ketogenic diet. However, it is important to note that moderation is key, as peanuts are also relatively high in calories.

Peanuts Nutrition Facts

Peanuts are a nutrient-dense food that provides a variety of health benefits. They are a great source of protein and fiber. They also contain healthy fats, antioxidants, and a range of essential vitamins and minerals.

Here is the nutritional content of 1 ounce of raw peanuts:

  • Calories: 161 kcal
  • Total fat: 13.9 grams
  • Total carbs: 4.56 grams
  • Fiber: 2.41 grams
  • Net carbs: 2.15 grams
  • Protein: 7.31 grams

Health Benefits of Peanuts

Two small bowls of peanut butter and one bowl of sliced peanuts, placed on a flat surface
Two small bowls of peanut butter and one bowl of sliced peanuts, placed on a flat surface

Peanuts offer a wide range of health benefits due to their impressive nutrient profile. Regular consumption of peanuts may contribute to the following:

Weight Loss

Contrary to popular belief, consuming peanuts in moderation may actually make you lose weight.

Despite being calorie-dense, studies have shown that people who incorporate peanuts into their diet do not gain weight from them.

In fact, peanuts can help promote feelings of fullness due to their high protein content, potentially leading to a decrease in overall caloric intake.

Observational studies have also suggested that regular consumption of peanuts may help maintain a healthy weight and reduce the risk of obesity.

Heart Health

Peanuts have been shown to have significant benefits for heart health. This keto snack is packed with heart-healthy nutrients, such as magnesium, niacin, copper, and oleic acid. They also contain antioxidants like resveratrol.

Eating peanuts regularly may help to lower cholesterol levels, prevent blood clots plus reduce the risk of heart attack and stroke. This makes them a valuable addition to a heart-healthy diet.

Lower Diabetes Risk

Peanuts have also been linked to a reduced risk of type 2 diabetes. With a low glycemic index, peanuts are unlikely to cause a sudden spike in blood sugar levels.

Research has shown that women who eat peanuts regularly have a lower risk of developing type 2 diabetes. Therefore, adding peanuts to a balanced and healthy diet can be a wise choice.

Reduce Inflammation

Peanuts contain fiber, which has been shown to have anti-inflammatory effects throughout the body. Regular consumption of peanuts can help reduce inflammation and support digestive health.

Other Types of Nuts to Eat While on Keto

Roasted pans served in a black pan
Roasted pans served in a black pan

There are a variety of nuts that are compatible with a ketogenic diet beyond the most commonly consumed ones. Incorporating a diverse range of nuts into your diet can provide a range of nutritional benefits, including fats, protein, and fiber.

The list below shows the other nuts to eat while on keto and their corresponding nutrition facts per ounce of serving, based on USDA.

Pecans

  • Calories: 196 kcal
  • Total fat: 20 grams
  • Total carbs: 4 grams
  • Fiber: 3 grams
  • Net carbs: 1 gram
  • Protein: 3 grams

Brazil Nuts

  • Calories: 185 kcal
  • Total fat: 19 grams
  • Total carbs: 3 grams
  • Fiber: 2 grams
  • Net carbs: 1 gram
  • Protein: 4 grams

Macadamia Nuts

  • Calories: 204 kcal
  • Total fat: 21 grams
  • Total carbs: 4 grams
  • Fiber: 2 grams
  • Net carbs: 2 grams
  • Protein: 2 grams

Walnuts

  • Calories: 185 kcal
  • Total fat: 18 grams
  • Total carbs: 4 grams
  • Fiber: 2 grams
  • Net carbs: 2 grams
  • Protein: 4 grams

Hazelnut

  • Calories: 178 kcal
  • Total fat: 17 grams
  • Total carbs: 5 grams
  • Fiber: 3 grams
  • Net carbs: 2 grams
  • Protein: 4 grams

Pine Nuts

  • Calories: 191 kcal
  • Total fat: 19 grams
  • Total carbs: 4 grams
  • Fiber: 1 gram
  • Net carbs: 3 grams
  • Protein: 4 grams

Almonds

  • Calories: 164 kcal
  • Total fat: 14 grams
  • Total carbs: 5 grams
  • Fiber: 3 grams
  • Net carbs: 2 grams
  • Protein: 6 grams

Nuts to Avoid on Keto

Nuts can be a healthy and satisfying snack option, but not all nuts are created equal when it comes to the ketogenic diet. Some nuts can be high in carbs, which can kick you out of ketosis. It’s important to be mindful of which nuts to avoid while following a keto diet.

Listed below are some types of nuts you should avoid on keto and their corresponding nutrition facts per ounce of serving, according to USDA.

Pistachio

  • Calories: 159 kcal
  • Total fat: 13 grams
  • Total carbs: 8 grams
  • Fiber: 3 grams
  • Net carbs: 5 grams
  • Protein: 6 grams

Cashews

  • Calories: 157 kcal
  • Total fat: 12 grams
  • Total carbs: 9 grams
  • Fiber: 1 gram
  • Net carbs: 8 grams
  • Protein: 5 grams

Frequently Asked Questions

How Many Peanuts Can You Eat on Keto?

The number of peanuts you can eat on keto depends on your daily carb limit. Peanuts are relatively high in carbs, so you should limit your intake and track your carb consumption to ensure it fits within your daily limit.

Is Peanut Butter OK on Keto?

Yes, peanut butter can be included in a ketogenic diet in moderation due to its high-fat content and moderate protein content. However, it’s important to choose natural peanut butter without added sugars or other high-carb ingredients.

Will Peanuts Kick You Out of Ketosis?

In moderate amounts, peanuts are generally keto-friendly as they are low in carbs and high in healthy fats and protein. Eating large quantities of peanuts, on the other hand, could potentially kick you out of ketosis if it exceeds your daily carb limit.

Final Thoughts

Peanuts can be a suitable addition to a keto meal plan, as long as they are consumed in moderation and fit within the daily carbohydrate limit. It’s a good source of protein, healthy fats, and fiber. This can help to keep you feeling full and satisfied while on a keto diet.

However, some people may have an allergy to peanuts or find that they are sensitive to them. It’s important to be aware of any adverse reactions like the keto rash.

Additionally, not all peanut products are created equal, so it’s essential to read the labels carefully to avoid added sugars or unhealthy additives.

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