8 Keto Nut Butters You Should Be Eating
“Sometimes you feel like a nut; sometimes you don’t!” That’s the slogan for Almond Joy, the chocolate coated coconut candy that you can get with or without almonds. JUST A DISTANT MEMORY NOW THAT YOU’RE ON THE KETO DIET! Luckily, you can have some of the constitutive elements of an Almond Joy so long as there’s no added sugar. That’s because nut butters can actually be good for you when you’re on the ketogenic diet. Although, you may be surprised to learn what the keto nut butters actually are!
Macadamia Nut Butter
At 75% fat, macadamia nuts are Queen nut of Nut Mountain (Nut Mountain is a matriarchy). For every 1 oz. serving, macadamia nuts have 21 grams of fat, 2.2 grams of protein, and 1.5 net carbs (net carb being the carbs that count toward your daily carb allotment, which is the total number of carbs minus the grams of fiber or sugar alcohol per serving). Be warned: this is a pricey nut! So, you're better off buying macadamia nuts in bulk and grinding them up yourself or getting a nut butter that's got macadamia nuts as one of the ingredients.
Pecans are second only to macadamia nuts as far as nutritional content is concerned, making them Princess Nut of Nut Mountain. 20 grams of fat, 2.6 grams of protein, and 1.2 net carbs. The Journal of Nutrition found that a monounsaturated fatty acid-rich pecan-enriched diet favorably alters the serum lipid profile of healthy men and women. The study highlighted that pecans help lower cholesterol and triglycerides (too many triglycerides in the blood heightens your risk for stroke) while increasing good cholesterol!
Walnut butter comes in third place in the arena of macronutrients: 18 grams of fat, 4 grams of protein, and 2 grams of net carbs per 1 oz serving. That would make them the Jack of Nut Mountain if Nut Mountain's line of royal succession followed the rules set forth by a deck of playing cards. Nut Mountain does not follow those rules! Instead, the monarchy is a symbol of Nut Mountain and the laws are promulgated by a parliamentary system. So, think of walnut butter more like the prime minister. Why? Because it's got a decent amount of omega-3 fatty acids, which are praised for their ability to reduce the severity and/or likelihood of developing inflammation, heart disease, bad cholesterol, and type 2 diabetes.
Hazelnuts contain 17 grams of fat, 4 grams of protein, and 2 grams of net carbs for every 1 oz serving. They're high in antioxidants, which are studied for their potential role in dampening the prospects of cancer. Numerous studies have shown high hazelnut consumption correlates positively with treatments for various forms of cancer. Additionally, a study conducted by Anticancer Research on colon cancer highlighted the role of hazelnuts in triggering the early death of cancer cells, which curbs the spread of cancer. This makes hazelnut butter a prominent television personality on Nut Mountain who’s also big on social media, which sometimes means having as much if not more influence than elected officials!
People love almond butter! It's the People's Princess of Nut Mountain, like Princess Diana or Meghan Markle. Almond Butter has 14 grams of fat, 6 grams of protein, and 2.5 grams of net carbs per 1 oz serving. Almonds are a great snack because they're high enough in protein to keep you feeling full longer!
Cashews are the trickiest of keto nut butters! Their macro breakdown is 14 grams of fat, 5 grams of protein, and 7 grams of carbs. As you can see, that's a lot of carbs! Cashews, however, contain oleic acid, which is one of the fatty-acids that gives olive oil and avocados their healthful properties. Studies have shown that oleic acid aids in reducing blood pressure, burning fat, managing or even reversing type 2 diabetes, and lowering your risk for cancer. This makes cashews an elder statesman in Nut Mountain. They’re someone who’s made a positive impact in the past but maybe should hang back and let a new generation of politicians take the reigns of Nut Mountain. Although, in the right contexts, cashew nut better totally works!
Peanut butter may be delicious but it's a nut butter to avoid because it contains inflammatory properties. Inflammation adds stress to the body, which makes everything worse! Inflammation increase the risk of heart disease, cancer, obesity, diabetes, arthritis, and Alzheimer's disease. That makes peanut butter the South Park of Nut Mountain. You grow up thinking it’s good and fun, but then when you look back on it through the lens adulthood and it actually doesn’t measure up and has even contributed some harm. Yes, it’s still good from time to time and you have great memories together, but it’s time to leave peanut butter on the shelf. Or at least acknowledge it’s not the best and then sneakily, or unabashedly, continue to consume it!
Homemade Nut Butter
Nuts contains healthy fats, but when you’re doing your meal planning you need to keep in mind that nuts and nut butter are high in calories (despite having low net carbs per serving size). That shouldn’t make you not eat nuts, enjoying fat bombs, or attempting to make your own perfect keto nut butter. That’s right: you can always just make your own nut butter!
Why? To save money, to stop wasting resources on containers, to have more control over the ingredients, to derive a sense of satisfaction from making your own nut butter, and to #HumbleBrag to others. It's easy too! Just roast your nuts in the oven and then put them into a blender or food processor capable of turning nuts into butter. You can add all sorts of fun stuff like MCT oil, sea salt, chocolate nibs, vanilla beans, seeds, etc. Making your own nut butter makes you the higher power of Nut Mountain. Praise be!