According to an article in Good Housekeeping 3 registered dieticians say peanut butter is keto friendly.
In general, registered dietitian Abigail Rapaport Fay, RDN, says that natural peanut butter is absolutely keto-friendly. This is because they follow the ratio of high fat, moderate protein and low carb (and low sugar). Molly Devine, RDN, a registered dietitian and the author of Essential Ketogenic Mediterranean Diet Cookbook, agrees, saying, “The majority of calories in natural peanut butter come from fat, it has no added sugar and all of the carbohydrates are from fiber and a small amount of naturally occurring sugar in the peanut itself.”
Blatner emphasizes that it’s a total myth that people following the ketogenic diet can’t have any carbohydrates, so even though peanut butter has seven grams of carbs per serving, it’s still a keto-friendly food. “Keto doesn’t mean you can’t eat carbs, you just have to be mindful of your total carbs,” she says. So even though peanut butter is keto-friendly, it does matter what you pair it with.Is Peanut Butter Keto? – Good Housekeeping
I agree, for the most part, but you have to buy natural peanut butter with no added sugar. The only ingredients you should see on the label are peanuts and salt. Anything else is something you don’t want to consume. You also have to be careful about the quantity you eat. I buy Kirkland brand peanut butter from Costco. 2 tablespoons contain 7 grams of carbs. It’s very easy to consume too much if you’re not careful. Here’s the nutrition label.
I disagree with the article where they talk about putting peanut butter in a smoothie. It’s too easy to put too much into a smoothie and grinding up the ingredients destroys a lot of the natural fibers. You’re much better off consuming the whole fruits and vegetables without blending them.