Keto Peanut Butter Smoothie

Do you love peanut butter? Do you love smoothies? Doesn’t a peanut butter smoothie sound delicious? This could be a great pairing for you if you are following a keto diet. How can you make a keto peanut butter smoothie? Remember that a ketogenic lifestyle requires consuming less carbohydrates, putting a limit on sugar intake, and watching out for artificial ingredients in your food. In this article, we will make recommendations for what protein powder and peanut butter to choose when on a keto diet. This, of course, will help you make a tasty, within your plan, keto peanut butter smoothie!

what is a ketogenic (keto) diet?

Most people would probably say that their body’s main energy source is carbohydrates. In a ketogenic diet, the goal is to eliminate the carbohydrates that our bodies generally burn first when we need energy. In doing this, our bodies will begin to burn fat for fuel. This is known as ketosis which is a metabolic process where your body uses fat for energy instead of carbohydrates. This may sound a little confusing at first, mostly because you are not used to having a high fat diet. Many people have probably been told that they should avoid foods high in fat because it could cause serious risks to their health. With that being said, let’s answer the question: what does the keto diet focus on? The basis of the keto diet is to devise an eating plan that helps your body reach ketosis. More simply put, it is a low carbohydrate and high fat diet. It consists of very little carbohydrates, a little protein and focuses on healthy fats. Fats will constitute approximately 60-80 percent of your daily calories. The ketogenic lifestyle may take a little getting used to but there are many resources available, so it does not have to feel overwhelming.

protein powder for keto peanut butter smoothies

Protein Powder

Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas. There are many products available today and as you can see, they come from many different sources. They are used by many people to conveniently increase the protein in their diet. Protein powder can be a great supplement for those that struggle to get the appropriate amount of daily protein. It is easy to add this to smoothies, shakes, and fat bombs. When choosing a protein powder, it is important to make a look at the macronutrient information. Some products have the perfect protein content but are too high in carbohydrates to use in a keto diet. As with all of your food, it is highly suggested to avoid protein powders with added sugars and artificial ingredients.

  • We recommend Ancient KetoProtein for the following reasons:
    • Kick your Ketosis into high gear with this bone broth-fueled high-fat protein powder supplement with full-spectrum keto-boosting nutrients and beneficial compounds.
    • KetoPROTEIN provides high quality proteins and fats from chicken bone broth and coconut MCTs rich in caprylic acid plus energizing antioxidant and adaptogenic herbs, KetoPROTEIN is designed to take your performance to the next level!
    • KetoPROTEIN is non-GMO, gluten-free, dairy-free, soy-free and grain-free. Each serving provides 15 grams of real whole food bone broth-powered protein and 11 grams of fats with only 3 grams of carbs and 170 calories!
    • Easily and smoothly mixes in shakes, smoothies, or almond milk in less than 60 seconds.

This protein powder is the perfect choice to add to your keto peanut butter smoothie!

Collagen Powder

Collagen powder consists of collagen peptides. These peptides can provide additional health benefits over other forms of collagen because of the increased absorption into your bloodstream. Collagen peptides do not gel and there are many unflavored options on the market. It is easy to use collagen powder in smoothies, without changing texture, flavor or adding extra carbohydrates. Studies of this collagen supplement have shown that it is possible to have improved skin quality, muscle function and reduced pain associated with osteoarthritis by adding it to your diet.

  • Keto Super Collagen Protein by Top Notch Nutrition - Top Notch Nutrition set out to amplify the benefits of a collagen protein. There are many options for collagen powder on the market today. Top Notch Nutrition wanted to be different. They found success by combining 100% hydrolyzed marine collagen, avocado powder, pure C8/C10 medium-chain triglyceride (MCT) oil powder, and grass-fed butter powder! Having healthy fats incorporated into this product allows your body to use that for energy. It is important that you do not get kicked out of ketosis and too much protein has the possibility of doing that. Combining the protein (collagen) with healthy fats (MCT oil powder, grass-fed butter powder and avocado powder) gives you a good balance to keep your body in ketosis. If you are on a keto diet you need to be sure to put healthy fats above all else. There are no artificial ingredients in the Keto Super Collagen Protein. The serving size is one scoop which contains 91 calories, no sugar, 6 grams of fat, 1 grams net carbs and 10 grams of protein! There are no issues with ingredients or macronutrient content. This product should top the list when looking for a collagen powder for making a keto peanut butter smoothie.

peanut butter for keto peanut butter smoothies

If you are looking for a balanced source of energy that provides you with all three macronutrients, peanut butter will fill the need. In a serving size of two tablespoons of peanut butter, you will usually find approximately 4 grams net carbohydrates, 8 grams of protein, 16 grams of fat and 188 calories. It is a very calorie dense food that holds a lot of nutritional value. Niacin, vitamin E, thiamin, riboflavin, pantothenic acid, folate, calcium, iron, magnesium, manganese, phosphorous and potassium are some of the key vitamins and minerals found in peanut butter. Peanut butter contains only 20 percent carbohydrates, so it is perfect for a low carbohydrate diet. Blood sugar does not rise very much when peanut butter is consumed, so it is a good option for those with type 2 diabetes too. One study showed a 21% decrease in the risk of type 2 diabetes in women that consumed peanut butter 5 times or more per week. In moderation, it is shown that peanut butter can provide your body with many health benefits.

You will find both heart-healthy monosaturated fat as well as polyunsaturated fat, which is also a good fat in a healthy diet, in peanuts and peanut butter. One study showed that consuming the healthy kinds of fat lowers the risk of heart disease and can reduce blood cholesterol. This study confirms that all natural ingredients are best. They also suggest that you watch for extra sugar or hydrogenated oils that are often added but are not necessary. It is true that all natural peanut butter may need stirring as they do not have the fillers to stop it from separating. It is also true that all natural products may not have as long of a shelf life as those made with extra ingredients. To make them last longer, keep them in a cool, dark cabinet or refrigerator. The fewer ingredients and fewer additives it has, the better it is for you.

Keto peanut butter smoothies are a great option for a low carb breakfast or dessert! Peanut butter is tasty and versatile enough to add to a protein shake. Aside from choosing a peanut butter with all natural ingredients, the serving size is incredibly important to watch. It can be much too easy to overeat, especially something that is so rich in flavor.When buying peanut butter, review the ingredients to find one that is made from natural freshly roasted peanuts, perhaps with some salt included. This ingredient list is a good example of a keto peanut butter.

We recommend is Justin’s Peanut Butter for the perfect keto peanut butter smoothie. You will not find any extra sugars added to Justin’s Peanut Butter. It is also certified gluten-free, and they do not use genetically modified ingredients. In looking at the ingredients for Justin’s Peanut Butter, we find only two: dry roasted peanuts and palm oil. The serving size is 32 grams, which is a little more than 2 tablespoons. Total fat in this serving size is 16 grams, the net carbs are 5 grams (total carbs: 7 grams, fiber: 2 grams), and you will find only 2 grams of sugar.

Here we will compare a leading brand of peanut butter, Jif to Justin’s. In two tablespoons, Jif has 16 grams of fat, net carbohydrate count is 6 grams (total carbs: 8 grams, fiber: 2 grams) and 3 grams of sugar. You may be asking why you shouldn’t consume Jif? Let’s look closer at the ingredient list: roasted peanuts and sugar, contains 2% or less of molasses, fully hydrogenated vegetable oils (rapeseed and soybean), mono and diglycerides, salt. There are a few concerns here. The first is molasses which is the result of refining sugarcane or sugar beets into sugar. The second concern is hydrogenated vegetable oils. These are artificial trans fats that are highly processed and for the most part are not good for your health. It is recommended to keep trans fat as low as possible by major health organizations including The American Heart Association and the Institute of Medicine. The third concern is that monoglycerides and diglycerides also fall into the trans fats category. Monoglycerides and diglycerides are often used to improve the texture or consistency of food because they help water and oil to blend. You will often find them in margarine, peanut butter, ice cream, and candy. Particularly with peanut butter, they help prevent the oil in the peanut butter from separating. For these reasons, a product with these ingredients should be avoided if you are embarking upon a ketogenic diet.

RECIPES

homemade peanut butter

Ingredients:

  • 1 pound raw peanuts, shelled
  • 2 tablespoons coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1 tablespoon erythritol
  • ½ teaspoon sea salt

Instructions:

  1. Preheat the oven to 350F.
  2. In a bowl mix coconut oil, vanilla extract, erythritol and salt. Add peanuts to mixture and mix well.
  3. Line a baking tray with parchment paper, transfer the peanuts to the tray and bake for 10-12 minutes.
  4. Transfer the peanuts to a food processor and blend for 4 to 5 minutes.
  5. If you want chunky peanut butter, save 3 tablespoons peanuts and add into smooth butter and pulse a few times to incorporate.

Serving size:2 tablespoons


Macros: 
Calories: 176; Fat: 15.6g; Net Carbs: 2.2 grams (total carbs: 4.6 grams, fiber 2.4 grams). Protein: 7.3 grams. Note the total carbohydrates are 4.6 grams but there is 2.4 grams of fiber.

chocolate pb smoothie

Ingredients:

Directions:

  1. Add all ingredients to your blender and blend until well combined!
  2. Enjoy!

Serving size: Makes 2 smoothies.


Macros (per serving):265 calories, 14.6 grams fat, 6.3 grams net carbohydrates, 20.5 grams protein.

IN CONLUSION

As with any dietary change, especially if you have other health concerns, it is important to discuss this subject with your primary care physician. Remember that choosing the right products to enhance your ketogenic plan can help you create a sustainable diet that will produce results. As noted earlier, finding protein powder and peanut butter options may sound difficult because there are so many options available today. It can be an overwhelming task to find ones that provide all the essential supplements recommended if you are practicing a ketogenic diet. For these reasons, we want to help you by making sure that the information needed to make informed decisions when it comes to supporting your diet and your overall health.

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2019-05-15T23:24:20-04:00