Whether or not or not you’re keto, nut butter is a superb dietary selection: nutritious, versatile, and handy (and we all know we’re not the one ones who wish to eat it straight from the jar).
The issue is, nut butter, like most merchandise, is available in many alternative kinds, a few of which undoubtedly aren’t the most effective to your well being.
On this article, we’re going to debate what makes good nut butter. You’ll be taught extra concerning the totally different nut butters available on the market and what makes them appropriate or unsuitable for a nutritious diet.
What Makes Nut Butter Wholesome or Keto-Pleasant?
Nuts are a keto-friendly, low-carb meals, and nut butter at its easiest is constituted of ground-up nuts. Nonetheless, that doesn’t imply all nut butters are wholesome or keto-friendly.
In a perfect world, you’ll learn the vitamin info and ingredient record of each nut butter each time you bought a brand new or totally different one. However this could be a problem, particularly in the event you don’t know what to search for.
To scale back the effort and time you’ll spend trying to find the best product, right here’s what to search for in wholesome nut butter.
- It ought to be freed from added sugar.
- It ought to be freed from preservatives.
- If attainable, it ought to be constituted of natural nuts. If not, at the least attempt to keep away from GMO nuts (search for Non-GMO labeling).
In the case of nut butter (or any meals actually), the less elements, the higher. If a nut butter accommodates any elements apart from nuts, they need to add dietary worth or associated advantages, like MCT oil, coconuts, cacao powder, or cinnamon to call a number of examples.
So long as a nut butter product meets these primary standards, you possibly can eat it on keto. Within the subsequent part, we’ll take a better take a look at every sort of nut butter and the professionals and cons of every.
What Are the Healthiest Low-carb or Keto Nut Butters?
Almond butter has a low internet carb depend and extra fiber in comparison with most typical nut butters.
A two-tablespoon serving of pure almond butter accommodates[*]:
The butter additionally accommodates a wide range of micronutrients together with calcium, magnesium, and vitamin E[*].
The Finest Keto Almond Butter Manufacturers
- Justin’s Traditional Almond Butter: We like this product as a result of it’s non-GMO, honest commerce, and solely accommodates two elements (considered one of which is orangutan-friendly palm oil for texture).
- Georgia Grinders Salt-Free Almond butter: If two elements sound like too many, how about one ingredient (floor almonds)?
- Wild Pals Traditional Creamy Almond Butter: This butter has the creamiest texture for drizzling on snacks and has solely two elements (almonds and sea salt).
Nut Butter Blends
Having bother deciding which nut butter is greatest? Nut butter blends are a mixture of various nuts to make a single product, so that you don’t have to decide on between favorites.
And the chances are countless. The style and properties of every nut butter mix range in keeping with the producer, elements, and naturally, the proportions of nuts added.
The well being advantages of nut blends rely on the kind of nuts within the mix. Total, most nut butter blends will provide related advantages to different nut butters on this record, similar to:
- Lowered danger of heart problems[*].
- Lowered irritation[*].
- Improved blood sugar management and decreased danger of sort 2 diabetes[*].
However as with different nut butter merchandise, it’s necessary to decide on high-quality blends that comprise solely nuts and different nutritious elements.
Product Suggestion: Excellent Keto Nut Butter
Perfect Keto Nut Butter is a mixture of nuts and different wholesome fat designed to provide you vitality together with different ketogenic well being advantages.
All of the elements within the nut butter are pure and don’t embody synthetic preservatives and flavors.
The nuts used within the butter are hazelnuts, almonds, cashews, and macadamia nuts. We additionally add wholesome fat from different pure sources together with coconuts, cocoa butter, and MCT oil to make it much more nutritious and keto-friendly.
The butter is available in two low-carb flavors: Chocolate and Snickerdoodle.
Not like most flavored nut butter, the Excellent Keto Nut Butter doesn’t comprise any added sugars. The butter will get all of its sweetness from the keto-friendly sweeteners stevia and erythritol.
The MCT oil within the butter can also be an additional benefit for while you want a fast enhance of vitality in your day.
Should you’re in search of a wholesome all-natural, ketogenic nut butter, Perfect Keto Nut Butter not solely ticks all of the bins of an impressive nut butter but additionally delivers added keto advantages from coconuts and MCT oil.
Product Suggestion: SuperFat Keto Nut Butter
SuperFat Keto Nut Butter is available in two flavors, cacao coconut, and macadamia coconut, in 10-ounce jars (9 servings per jar). This nut butter mix brings collectively the nuttiness of almond butter and the creaminess of macadamia nuts. It additionally accommodates coconuts for a lift in wholesome fat and dietary fiber.
Should you wish to eat nut butter straight from the jar however don’t all the time keep in mind to convey a spoon, the single-serving nut butter pouches are precisely what you didn’t know you wanted all of your life (however significantly, they’re superb for folks on the go).
Every pack accommodates one 30 g serving of SuperFat’s one-of-a-kind nut butter. The packs are available in 4 scrumptious keto flavors:
- Cacao Coconut
- Macadamia Coconut
- Macadamia Almond
- Macadamia, MCTs, and Probiotics
SuperFat nut butter comes with out preservatives, fillers, or another dangerous elements. It doesn’t comprise palm oil and has solely 2 grams of internet carbs per serving. It doesn’t comprise any sugars however as an alternative depends on the pure sweetness of nuts and pure sweeteners like stevia. Attempt SuperFat keto nut butter in jars, single-serving packs, or six-serving pouches to swimsuit any time or event.
You most likely don’t want a reminder of what peanut butter is or why it’s so fashionable. Peanut butter is the most well-liked nut butter in the USA and the world!
The issue is, most peanut butter manufacturers available on the market comprise sugar and different synthetic preservatives that aren’t keto-friendly or wholesome.
There’s no scarcity within the variety of well being advantages consuming peanut butter may give you. Peanut butter offers the physique with many vitamins similar to protein, fiber, magnesium, and vitamin B6[*].
A sixteen-year research on over 80,000 girls discovered that those that commonly ate peanut butter and peanuts have been at a decrease danger of creating sort 2 diabetes[*].
One other research on Japanese males discovered that supplementing your common food plan with peanuts reduces the danger for coronary heart illness by growing HDL ldl cholesterol, reducing LDL ldl cholesterol, and boosting antioxidant capability[*].
Regardless of a excessive calorie content material, peanuts and peanut butter might even help weight reduction in chubby people by bettering satiety after meals and boosting resting vitality expenditure[*].
To get pleasure from the advantages of peanut butter, select solely high-quality peanut butter manufacturers and merchandise. Good peanut butter shouldn’t comprise sugar. It ought to be freed from preservatives, and ought to be natural if attainable.
Two tablespoons of pure sugar-free peanut butter comprise:
You may get pleasure from as much as 4 tablespoons of peanut butter a day with out worrying about exceeding your carb restrict.
The Finest Keto Peanut Butter Merchandise
Opposite to fashionable perception, peanut butter may be part of wholesome snacks. Beneath are our favourite keto-friendly snacks that use peanut butter as an ingredient.
- The Perfect Keto Peanut Butter Chocolate Chip bar combines the nuttiness of peanut butter and the sweetness of stevia to provide you a scrumptious, wholesome, keto-friendly snack.
- Our Perfect Keto Peanut Butter Keto Cookies are made with peanuts and different healthful elements like grass-fed butter and collagen. The cookies have solely 4 g of internet carbs per serving (and in addition are available in two different totally different flavors in the event you want a peanut break: Snickerdoodle and Chocolate Chip).
- The Perfect Keto Peanut Butter Nola Bar is a chewy, grain-free, keto-friendly granola bar with a great deal of nourishing elements like MCT oil, peanuts, and almonds.
- Lastly, SuperFat Keto Cookie bites (peanut butter taste) are tasty, clear, keto cookies with solely 2-3 g of internet carbs per serving (4 cookies).
Macadamia Nut Butter
We’d be remiss to speak about keto-friendly nut butters and overlook about macadamia nuts. Macadamia nut nutrition is exclusive as a result of the nuts have the bottom carb content material amongst frequent nuts.
Along with the standard advantages of nuts like bettering coronary heart well being and blood sugar management, macadamia nut butter additionally offers the physique with necessary mineral manganese[*].
Manganese might not be as fashionable as different minerals like potassium and iron but it surely’s equally necessary. Manganese is a part of manganese superoxide dismutase, an enzyme that takes half in antioxidant exercise in virtually all physique cells[*].
Nonetheless, macadamia nuts are fairly dear, which additionally places their butter on the costly aspect. Should you discover that pure macadamia nut butter doesn’t suit your finances, nut butter blends that embody macadamia nuts are a great choice.
Vor Pure Macadamia Butter
Vor’s macadamia butter is a 100% macadamia butter with no added sugar or salt. The butter has just one ingredient: dry-roasted macadamia nuts. A two-tablespoon serving of Vor Pure Macadamia Butter accommodates:
- Energy: 230 kcal
- Fats: 24 g
- Internet carbs: 1 g
- Fiber: 3 g
- Protein: 3 g
Most of us know pecans from sweet holiday dishes like pecan pie and candied pecans. Nonetheless, on their very own, they make a beautiful low-carb snack.
A 2-tablespoon serving of pecan butter accommodates[*]:
- Energy: 230 kcal
- Fats: 21 g
- Internet carbs: 2 g
- Fiber: 2 g
- Protein: 3 g
Along with their distinctive style and hard-to-beat macros, pecans additionally present your physique with quite a lot of well being advantages.
Pecans are an excellent supply of unsaturated fat with one of many highest ratios of unsaturated to saturated fats[*]. Among the many unsaturated fat in pecans are monounsaturated fatty acids (MUFAs) which research have proven to enhance cardiovascular danger[*].
A meta-analysis of research achieved on nuts discovered that tree nuts, together with pecans, enhance insulin sensitivity, subsequently, reducing your danger for sort 2 diabetes[*].
Product Suggestion: Purely Pecans Nuttin’ However Pecans Pecan Butter
This product is 100% pecan butter constituted of just one ingredient, pecans.
The butter has a pure pecan taste and could be very keto-friendly with solely 2 g of internet carbs per serving. The butter is freed from preservatives, sugar, and fillers.
Walnuts are probably the most keto-friendly nuts. As you’d anticipate, walnut butter is equally keto-friendly with a two-tablespoon serving containing[*]:
- Energy: 188 kcal
- Fats: 18 g
- Internet carbs: 4 g
- Fiber: 2 g
- Protein: 5 g
The butter has an earthy and barely bitter style.
Amongst frequent nuts, walnuts have an particularly helpful dietary profile as a result of they comprise vital quantities of omega-3 fat.
Omega-3 fatty acids are probably the most studied vitamins. A number of scientific research have proven them to have quite a few advantages together with:
- Help for cardiovascular well being together with wholesome ranges of triglycerides and HDL ldl cholesterol[*][*].
- Wholesome blood strain help[*]
- Omega-3 fat help mind growth, particularly throughout being pregnant, and help mind well being all through the lifespan[*].
- Omega-3s scale back irritation ranges within the physique by stopping the manufacturing of proinflammatory cytokines[*].
Product Suggestion: Solar and Seed Natural Uncooked Walnut Butter
Solar and Seed Walnut Butter is constituted of recent unroasted nuts slowly dried beneath 104ºF, to keep away from damaging the pure enzymes and vitamins.
This nut butter could be very keto-friendly with a 32 g serving having 221 energy, 20.8 g of fats, 2.3 g of whole carbs, and 16 g of protein.
After we speak about hazelnut butter, we aren’t referring to sugar-filled chocolate spreads and merchandise available on the market (though the SuperFat chocolate nut butter blend is an efficient keto substitute for these).
Hazelnut butter, like different nut butters, refers to floor hazelnuts. It has a creamy nutty style and can be utilized wherever peanut butter could be used.
Pure hazelnut butter might not be accessible in most areas however you possibly can simply make your individual at residence.
Product Suggestion: Vor Pure Hazelnut Butter
Vor gives a pure nut butter with solely dry roasted hazelnuts because the ingredient.
Evaluations of the product describe it as an genuine butter that tastes like hazelnuts. A two-tablespoon serving accommodates:
- Energy: 190 g
- Fats: 17 g
- Internet carbs: 2 g
- Fiber: 3 g
- Protein: 4 g
Pistachios go effectively with keto desserts and so does pistachio butter. Pistachio butter has a barely candy, nutty taste.
The vitamin profile of pistachio butter is just like that of typical nut butter. It’s wealthy in fats and protein and low in carbs. It additionally accommodates vital quantities of micronutrients like iron, magnesium, and vitamin B6.
Product Suggestion: NutRaw Natural Pistachio Butter
NutRaw pistachio butter is a product by California Pistachio Growers.
The butter has three elements: pistachios, vanilla, and sea salt. It’s freed from any added sugar or preservatives and every serving provides:
- Energy: 160 kcal
- Fats: 13 g
- Internet carbs: 5 g
- Fiber: 3 g
- Protein: 6 g
Cashews aren’t essentially the most keto-friendly nuts on the market due to their comparatively excessive carb depend. A two-tablespoon serving of cashew butter accommodates 8.2 g of internet carbs, which implies most individuals ought to restrict themselves to 2 servings or much less of cashew butter to remain keto.
A two tablespoon serving of cashew butter additionally accommodates:
Cashews are wealthy within the monounsaturated fatty acid (MUFA) referred to as oleic acid. This MUFA has many well being advantages together with:
The Healthiest Cashew Butter Manufacturers
There are all kinds of cashew butter manufacturers available on the market, a few of which comprise sugar or unhealthy synthetic components. Beneath are a number of the choices that meet our standards for wholesome, keto-friendly nut butters:
- Jiva Organics Uncooked Natural Cashew Butter
- Artisana Organics Uncooked Cashew Butter
- WholeFoods 365 Cashew Butter
- Georgia Grinders Cashew Butter
Whereas technically not constituted of nuts, wholesome seed butters (similar to sesame, sunflower, hemp, or chia) are shut sufficient to make this record — and provide lots of the identical flavors and advantages.
Seeds have an analogous vitamin profile to nuts. They’re excessive in fats, protein, and fiber and low in carbohydrates. In reality, many seeds provide extra fiber and fewer internet carbs than nuts, making them extraordinarily keto-friendly.
Two tablespoons of sesame seed butter (tahini) comprise:
Research counsel that common consumption of seeds enormously reduces one’s danger for coronary heart illness and different power ailments like sort 2 diabetes[*][*][*]. These observations could also be as a result of wholesome fat and fiber present in seeds, each of which play a task in sustaining general well being.
Healthiest Seed Butter Manufacturers
- SunButter Natural Sunflower Seed Butter
- Baron’s Natural Tahini
- Indigo Vitamin Natural Uncooked Hemp Seed Butter
- Nuttzo Multi-nut and Seed Butter
What Is the Finest Nut Butter for Keto?
Selection is the spice of life, and it’s additionally the most effective technique while you’re purchasing for nut butters.
As a result of every sort of butter gives distinct advantages — similar to magnesium in almonds, manganese in macadamias, or excessive fiber in seed butters — you’re higher off rotating your choice.
Or in the event you’d wish to get the advantages and flavors of varied nut butters with out having to decide on simply one by one, our masterfully blended Perfect Keto Nut Butter accommodates macadamia nuts and extra, providing you with a reasonably priced low-carb product with excellent taste and keto advantages.