13 Best Nut Butters for Keto and Low-Carb Diets

Nut butters are a popular food choice on both the ketogenic and Paleolithic diets because most nuts are naturally high in fat and micronutrients. However, some nuts (and thus, some nut butters) are also high in carbohydrates, which means that you risk getting kicked out of ketosis if you overindulge in them.

In this article, I’ll explain what types of nuts make the best nut butters if you’re on keto and I’ll introduce you to some of my favorite brands. Additionally, I’ll show you how to make your own nut butter using a high-speed blender.

As you read through the first part this article, you’ll notice that I talk a lot about the primary ingredient in nut butters: nuts

That’s because the more you know about nuts, the easier it is to navigate the aisles of your favorite grocery store while shopping for nut butters.

I included that information because the more you know about nuts, the easier it is to navigate the aisles of your favorite grocery store while shopping for nut butters.

As you might notice, the list of my top 10 nut butters below includes only nut butters that are made from a single type of nut. However, if you’ve been on keto for a while, you’ve likely heard brands such as Fat Fit Go, Perfect Keto or SuperFat.

These brands make delicious nut butter blends that don’t quite fit into the list below. But since I use those products a lot, I’ve included them in this article as a separate category.

Key Takeaways

If you don’t have time to read the full article, here are a few key takeaways that can help you to select healthy and keto-friendly nut butters:

  • Treat nuts and nut butters as a snack rather than a meal replacement.
  • Stick with nut butters that are low in carbs, such as macadamia or pili nut butters.
  • Consume nuts and nut butters that are rich in omega 6 fatty acids in moderation.
  • Consider substituting nut butters with seed butters that are high in omega 3 and low in omega 6 fatty acids, such as sacha inchi seed butter.

How Nut Butters Are Made

How nut butter is made
Nut butter is made by grinding nuts in a food processor or high-speed blender.

Manufacturers make nut butters by grinding roasted nuts into a creamy paste. Sometimes they add extra oil for an even creamier texture.

My favorite nut butters contain only a single ingredient: roasted nuts.

Some brands also offer nut butters from a mix of different nuts, while others add MCT oil, non-caloric sweeteners and other keto-friendly ingredients.

What Makes Nut Butter Keto Diet-Friendly?

Macadamia nuts are one of the most keto-friendly options
Macadamia nuts are one of the most keto-friendly options.

The ultimate goal of the keto lifestyle is to allow your body to use ketone bodies instead of glucose as its primary source of fuel.

That only works if you keep your carbohydrate intake low and your fat intake high. On average, that means getting approximately 70% of your calories from healthy fats and 5% of your calories from carbohydrates.

That’s important to understand because different nuts contain varying degrees of carbohydrates. For example, cashews have the highest amount of carbs of any nut (if you ignore chestnuts). On the other hand, pecans, Brazil nuts and macadamia nuts have very low amounts of carbs.

Regardless of what your favorite nut is, moderation is key because carbs add up. If you indulge in a bag of almonds you might consume more total carbohydrates than what’s typically allowed on the ketogenic diet.

So don’t empty a jar of nut butter and expect to remain in ketosis!

Besides the carbs from nut butter’s primary ingredient — nuts — it’s important to make sure the product doesn’t contain any other types of carb sources. In other words, stay away from peanut butter and jelly.

Added sugar and other caloric sweeteners are a common culprit that can turn an otherwise low-carb product into an insulin-spiking nightmare.

The problem with sugar is that it comes in so many different shapes and forms that consumers get confused and might not even know that their favorite nut butter is filled with it.

My recommendation is to stick with products that contain only a single ingredient: roasted nuts.

Sometimes, you’ll also see an oil on the ingredient list. That oil is there to make the nut butter creamier, and you should be OK as long as it’s not a vegetable or hydrogenated oil.

Just play close attention to the “additional ingredients” list, which is often used to hide nasty chemicals or other unhealthy crap.

Keto-Friendly Does Not Always Mean Healthy

Unless you suffer from childhood epilepsy, you’re probably on a ketogenic diet to improve your health or lose a few extra pounds.

That’s why most keto newbies assume that all keto-friendly food is healthy. However, that’s not necessarily the case.

You can eat unhealthy food while remaining in ketosis just as much as you can eat paleo-friendly food and maintain high blood sugar levels.

That’s why I’m an advocate of pursuing a Paleolithic ketogenic diet that combines the best of both worlds.

As far as nuts and nut butters are concerned, it’s important to understand that the macronutrient split (fat vs. carbs) isn’t the only factor you should look out for.

What You Need to Know About Polyunsaturated Fatty Acids

Overview of unsaturated fatty acids
Overview of unsaturated fatty acids.

Most nuts and seeds contain different types of fatty acids — the molecules that make up fat — including saturated fatty acids (SFA), monounsaturated fatty acids (MUFA), and polyunsaturated fatty acids (PUFA).

Members of the PUFA family include omega 3 and omega 6 fatty acids, also known as α-linolenic acid (ALA) and linoleic acid (LA). Note how similarly they’re spelled, which is why people often confuse them.

Omega 3 is generally considered an anti-inflammatory fatty acid. In contrast, omega 6 is an inflammatory compound.

Both of those fatty acids play important roles in the human body. But if the balance is off (because you eat too much food that’s high in omega 6 fatty acids), chronic inflammation can occur, increasing your long-term risk of developing of chronic diseases.

Omega 6 to Omega 3 Ratio

All omegas play important roles in the body but there needs to be a certain balance
All omegas play important roles in the body, but there needs to be a certain balance.

The ideal ratio of omega 3 to omega 6 is somewhere between 1:1 and 1:4.

Unfortunately, most Americans maintain a diet that’s much higher in omega 6s than omega 3s, thanks to hydrogenated vegetable and seed oils and grain-fed animal protein.

Most nuts and seeds have more omega 6 than omega 3. While that’s not a problem if you eat a handful of almonds twice a week, it can become an issue if you overindulge in foods rich in omega 6 without also consuming adequate amounts of omega 3s.

For example, peanuts — America’s favorite nut (which is actually a legume) — have an omega 6:3 ratio of 5444:1.

While I don’t recommend completely avoiding nuts with high amounts of omega 6 fatty acids (such as walnuts), I do suggest consuming them in moderation.

Additionally, you should definitely stay away from nut and seed oils because they lack the protective antioxidants that are present in raw or carefully-roasted nuts.

Antinutrients

The second issue with (raw) nuts is their antinutrient content. Some of the antinutrients found in nuts bind to positively-charged minerals — such as magnesium, calcium, zinc and copper — and thus prevent your body from absorbing them.

That means that even if certain nuts are rich in minerals, your body won’t be able to utilize them because of those antinutrients.

However, the lack of mineral absorption isn’t the only issue that arises from antinutrients. Check out this article to learn everything you need to know about antinutrients.

The good news is that most antinutrients can be reduced or eliminated via roasting, sprouting or fermenting. That’s why I recommend avoiding raw nuts and nut butters, despite their healthier appearance.

Instead, stick with products that contain roasted or sprouted nuts that have no (or fewer) antinutrients.

Top 10 Nut Butters for a Ketogenic Diet

What are the best nut butters for keto?
None of these nut butters are ideal for a ketogenic diet.

Below, you’ll find a list of the best nut butters for a ketogenic lifestyle (based on the information in the following table).

When I first started writing this article, I ranked the nut butters simply based on their net carb content.

You can calculate the net carb content of any food by subtracting fiber and other non-caloric carbs (such as non-caloric sweeteners) from the total amount of carbs.

The distinction between carbs and net carbs is important because consuming non-caloric carbs, such as fiber, doesn’t raise your blood sugar level and thus doesn’t trigger an insulin response.

However, then I realized that the label “low carb” wasn’t good enough. Instead, I decided to include additional ranking factors to account for the overall health benefits of nuts and their fatty acid composition — see below:

  1. Net carb content: the fewer net carbs, the better.
  2. Omega 6 to omega 3 ratio: the closer the ratio is to 1:4, the better.
  3. PUFA content: a higher omega 6:3 ratio might be less of a problem if the nut butter doesn’t have a lot of omegas in the first place.

After applying the above ranking factors, my top keto nut butter list changed significantly and now looks like this:

Top 12 Nut Butters for Keto
Top 12 nut butters for keto (click to enlarge).

In reality, that means that the only nuts you might want to enjoy in greater amounts are macadamia nuts, which is bad news for your wallet because those nuts (and their nut butters) are expensive.

The macadamias are followed by less expensive nuts — such as pili nuts and pecans — that have higher amounts of omega 6 fatty acids.

All the other nuts and nut butters on the list should only be consumed in moderation.

So now that you understand how I came up with my rankings — which might look entirely different from what you’ve seen on other sites — let’s dive into the details of each nut butter.

1. Macadamia Nut Butter

VÖR - Macadamia Nut Butter
VÖR – Macadamia Nut Butter.
Pros
  • High in monounsaturated fat
  • Low in carbs
  • Good omega 6:3 ratio of 6:1
  • Low in PUFAs
Cons
  • Expensive

Macadamias are arguably the king of nuts and their price tag reflects that title.

If you’ve been on keto for a while, you’ve probably heard of the benefits of macadamia nuts, and maybe even tried them.

Macadamias are indigenous to Australia. Besides their high fat and low carb content, they’re packed with iron, magnesium and potassium.

Considering the high price of macadamias, pure macadamia nut butter isn’t incredibly popular. I couldn’t even find it in my local Whole Foods store. However, you can find a handful of brands, including Vör, on Amazon.

Find Vör Macadamia Nut Butter on Amazon

2. Pili Nut Butter

Pili Hunters - Pili Nut Butter
Pili Hunters – Pili Nut Butter.
Pros
  • High in monounsaturated fat
  • Low in carbs
  • Low in polyunsaturated fat
Cons
  • 18:1 omega 6:3 ratio

Pili nuts are a tropical nut native to maritime southeast Asia, Papua New Guinea and northern Australia.

What’s so incredible about Pili nuts is that they contain only 1.1 grams of carbs but 22.3 grams of fat. That means a whopping 93% of the calories in Pili nuts come from fat (mostly saturated and monounsaturated fat).

Pili nuts are an excellent source of many micronutrients, including essential vitamins and minerals such as vitamin B1 (thiamin), vitamin B6, manganese, magnesium, phosphorus, copper and others.

Pili nuts are also relatively shelf-stable because of their low unsaturated fat content.

That’s important for two reasons:

  1. Low amounts of PUFA means their omega 6:3 ratio of 18:1 is less of an issue because the overall amount of omega 6 fatty acids you get by eating pili nuts is low.
  2. Research has shown that rancidity, oxidized fats and the resulting free radicals could increase the risk of developing chronic diseases in the long-term.

My favorite brand of pili nut butters is Pili Hunters, and you can check out all the different flavors they offer here.

I like their classic version best, which contains only wild-harvested pili nuts, coconut manna, organic extra virgin coconut oil and organic Himalayan salt.

Buy Pili Nut Butter

3. Coconut Butter (Coconut Manna)

Nutiva Organic Coconut Manna
Nutiva Organic Coconut Manna.
Pros
  • High in saturated fat and MCTs
  • Low in carbs
  • Low in polyunsaturated fat
Cons
  • Doesn’t taste like traditional butter taste

Coconut products are wildly popular in keto circles because coconut fat is rich in medium-chain triglycerides (MCTs) — a form of saturated fatty acids.

MCTs, and caprylic acid (C8) in particular, are excellent fuel sources because the liver can convert them into ketones quickly.

Coconut fat and coconut butter have gotten a bad rap because of their high omega 6:3 ratio of 102:1. However, what many people don’t know is that coconut fat has very little PUFAs — about 0.1 gram per 28 grams.

That makes coconut butter an excellent and healthy nut butter for a ketogenic diet. The only potential downside of coconut butter — also known as coconut manna — is that it doesn’t taste like traditional nut butters. As a result, most people use it for baking and cooking instead of just spooning it.

The two brands of coconut butter I like include Binnie’s and Nutiva, and you can find both on Amazon.

Find Nutiva on Amazon

4. Pecan Nut Butter

Georgia Grinders Premium Nut Butter, Pecan
Georgia Grinders Premium Nut Butter, Pecan.
Pros
  • High in monounsaturated fat
  • Very low in carbs
Cons
  • Omega 6:3 ratio of 20:1
  • Higher in PUFAs

Pecan nuts are also incredibly low in carbohydrates and high in fat, making them an almost perfect keto nut.

Most of the fat in pecans is monounsaturated fat, followed by polyunsaturated fat. That makes pecans and pecan nut butter less shelf-stable than pili nuts.

Additionally, pecans have a higher omega 6 to omega 3 fatty acid ratio of 20:1.

That’s less than ideal if your intake of omega 6 fatty acids is too high, in comparison to your omega 3 intake, because it can cause inflammation (which ultimately leads to an increased risk of developing a chronic disease).

On the bright side, pecan nuts are a rich source of micronutrients, including B vitamins, manganese, copper, zinc, phosphorus and magnesium.

Two of my favorite brands from my home state of Georgia include Purely Pecans and Georgia Grinders.

Find Georgia Grinders on Amazon

5. Hazelnut Butter

Vör Pure Hazelnut Butter
Vör Pure Hazelnut Butter.
Pros
  • Rich in monounsaturated fat
  • Low in carbs
  • Pleasant taste
Cons
  • Omega 6:3 ratio of 90:1
  • Moderately high in omega 6 fatty acids

When I grew up in Austria, we had a lot of hazelnuts — especially around Christmas time. After that, I didn’t eat hazelnuts for almost 20 years.

In 2019, I got a jar of hazelnut butter from Georgia Grinders and it brought back fond childhood memories.

Like most nuts, hazelnuts are a good source of minerals and some B vitamins. They’re also very low in carbohydrates, with only two grams per ounce, and are high in monounsaturated fatty acids.

While their omega 6:3 ratio is moderately high (90:1), hazelnuts have less than 2.2 grams of linoleic acid per ounce. That makes them an excellent and arguably healthier alternative to the more popular almonds.

My favorite brands of hazelnut butter include Vör and Georgia Grinders.

Find Vör Hazelnut Butter on Amazon

6. Almond Nut Butter

Kirkland Signature - Organic Almond Butter
Kirkland Signature – Organic Almond Butter.
Pros
  • Inexpensive
  • Relatively low in carbs
Cons
  • High omega 6:3 ratio of 1987:1
  • Moderately high in omega 6 fatty acids

Almonds are the most popular tree nut in the U.S. In 2016, Americans consumed an average of 1.6 pounds of almonds, up from .25 pounds in 1970.

In comparison, the total tree nut consumption in 2016 was 3.69 pounds per person. So, almonds make up almost half of that.

Due to the huge market for almonds, you can get them relatively inexpensively (which further contributes to their popularity).

From a dietary perspective, almonds are higher in carbs than some of the other nuts I’ve discussed in this article. They’re also low in saturated fatty acids, which makes them less shelf-stable and prone to rancidity.

The major disadvantage of almonds is their incredibly high omega 6:3 ratio of 1987:1. That’s why almonds have fallen out of favor in our house a bit. That’s a bummer, because Costco sells organic almond butter at a really good price.

My recommendation is to avoid pure almond butter and instead go with mixed butters, such as the ones sold by Fat Fit Go, Perfect Keto or Super Fat — see below.

7. Walnut Butter

Vör Pure Walnut Butter
Vör Pure Walnut Butter.
Pros
  • High in antioxidants
  • Low in carbs
Cons
  • Omega 6:3 ratio of 16:1
  • Very high in omega 6 fatty acids

Walnuts are part of the same family as hickories and pecans and are relatively low in carbs, with 84% of the energy they provide coming from fat.

Walnuts are also a good, albeit not great, source of micronutrients like potassium, magnesium and vitamin B6.

The primary downside of walnuts is their higher omega 6 to omega 3 ratio, combined their incredibly high amounts of linoleic acid.

On the bright side, walnuts are also rich sources of antioxidants that provide some protection for those unstable polyunsaturated fatty acids.

I don’t think there’s a lot of demand for pure walnut butter, considering the lack of options on the market. If you’d like to give walnut butter a try, consider making it yourself or going with Vör on Amazon.

Find Vör Walnut Butter on Amazon

8. Brazil Nut Butter

Dastony 100 Organic Brazil Nut Butter
Dastony Brazil Nut Butter.
Pros
  • Good source of magnesium
Cons
  • Omega 6:3 ratio of 1000:1
  • Moderately high in omega 6 fatty acids

The trees that Brazil nuts grow on are native to South America, as you might have guessed by the name.

What’s interesting about Brazil nuts is that they grow almost exclusively in pristine forests, because the large-body bees that pollinate them don’t like disturbed habitats.

Much like walnuts, Brazil nuts consist mostly of unsaturated fats, which makes them prone to rancidity and oxidation. They also have an unfavorable omega 6:3 ratio of 1000:1.

As a result, I usually stay away from Brazil nuts and consume them only in limited amounts.

Brazil nut butters aren’t incredibly popular and one of the few options I’ve seen on Amazon is from Dastony.

Find Dastony Brazil Nut Butter on Amazon

9. Cashew Nut Butter

Georgia Grinders Cashew Butter
Georgia Grinders Cashew Butter.
Pros
  • Delicious taste and creamy texture
  • Lower amount of polyunsaturated fatty acids
Cons
  • High in carbs
  • Omega 6:3 ratio of 125:1

Cashews are known as the rich-man’s nut because they’re usually more expensive than other options.

Many people like cashews because they taste sweet. Plus, they’re creamy when ground into cashew butter. The primary reason why they’re so sweet is because of their relatively high sugar content.

The carbs in cashews make them less than ideal for someone following a ketogenic diet, because consuming only two to three ounces can kick you out of ketosis.

Besides their carb issue, cashews also have a higher omega 6:3 ratio of 125:1. However, unlike walnuts and Brazil nuts, most of the fat in cashews comes from monounsaturated fatty acids.

If you walk through the aisle of your local Whole Foods store or to go Amazon, you can find numerous brands offering cashew butter. Our favorite is Georgia Grinders, and you can find their products at Whole Foods and online.

Find Georgia Grinders on Amazon

10. Pistachio Nut Butter

Wilderness Poets - Raw Pistachio Butter
Wilderness Poets – Raw Pistachio Butter.
Pros
  • Distinct taste
Cons
  • Moderately high in carbs
  • Omega 6:3 ratio of 52:1

When I was a kid, I loved pistachios and any products that contained them (including ice cream).

I still like how they taste, but these days pistachios give me a stomach ache if I eat too many of them.

While pistachios have fewer net carbs than cashews, they’re still not a great keto nut and overindulging in them can certainly kick you out of ketosis.

On the bright side, they have a lower omega 6:3 ratio than many other nuts and most of their fat comes from monounsaturated fatty acids.

I don’t think I’ve ever tried pistachio nut butter, but I found one on Amazon by Wilderness Poets.

Find Wilderness Poets on Amazon

Top 3 Nut Butter Blends For Keto

As I’ve mentioned at the beginning of this article, I a huge fan of the nut butter blends from Fat Fit Go, Perfect Keto and SuperFat. So here is a quick rundown on those products.

Fat Fit Go

Fat Fit Go Nut Butters Lineup
Fat Fit Go Nut Butters Lineup

Fat Fit Go is a family-owned business and they hand-make their keto nut butter in their own Colorado kitchen.

What I like about Fat Fit Go is that they offer their product both in a jar as well as in convenient, single-serving pouches that I can bring with me when I’m on the go.

Fat Fit Go offers only two flavors — chocolate and strawberry lime. Both are delicious, thanks to the use of stevia and erythritol as sweeteners.

Shop Fat Fit Go

If you decide to give Fat Fit Go a try, make sure to use promo code MICHAELKUMMER to get 20% off your purchase price.

To learn more about Fat Fit Go, check out my complete Fat Fit Go review.

Perfect Keto

Perfect Keto Nut Butter Blend
Perfect Keto Nut Butter Blend

Perfect Keto is one of my favorite keto supplements brand and their nut butter is out-of-this-world delicious, especially the Sickerdoodle flavor.

What I like most about Perfect Keto’s nut butter blends is the size of the pouches. Technically, each pouch contains six servings — as opposed to a single serving — but when I start eating that nut butter, I usually don’t stop until I’m finished.

That’s over 1,000 calories worth of fat and protein, but who is counting.

Shop Perfect Keto

If you decide to give Perfect Keto a try, make sure to use promo code MK15 to get 15% off your purchase price.

SuperFat

SuperFat Review
SuperFat Nut Butter Pouches

Another great option — especially if you’re looking for a healthy snack while on the go — is SuperFat.

The company makes a variety of different nut butter blends (and some pure Macadamia nut options) that all taste delicious and come in convenient single-serving pouches.

The two of my favorite flavors — Macadamia Coconut and Macadamia MCT + Probiotics — don’t have any sweeteners at all!

Shop SuperFat

If you decide to give SuperFat a try, make sure to use promo code MKUMMER10 to get 10% off your purchase price.

To learn more about SuperFat, check out my in-depth SuperFat review.

Best Nut Butter Alternative For Keto

As I’m sure you’ve realized by now, there’s no perfect nut butter. I’d argue that macadamias make for the healthiest nut butter you can buy, but it’s expensive.

The good news is there’s an alternative to nuts and nut butters that most people haven’t even heard of. It’s called sacha inchi, and it’s a seed native to the Amazon rainforest highlands.

I first learned about sacha inchi — also known as star seed — when I attended the 2019 Paleo f(x) trade show.

What’s so incredible about sacha inchi is their impressive omega 6:3 ratio of 0.7:1. That’s right — sacha inchi has more omega 3s than omega 6s.

What’s more, the seed has zero grams of net carbs, making it the perfect keto nut alternative on the market.

Starseed, the company promoting and importing sacha inchi, makes seed butters, oils, snacks and even protein powder.

We tested a bunch of their products and the kids and I loved the taste, so check it out.

Find Starseed on Amazon

Nut and Seed Butters You Should Probably Avoid

Best seed butters for keto
Best seed butters for keto (click to enlarge).

If you’ve read this far, you’re probably wondering why I haven’t talked about peanut butter yet.

First and foremost, peanuts aren’t nuts. So they technically shouldn’t be lumped in with nut butters. But that’s not the real reason why I omitted it. Continue reading to find out why peanut butter (and peanuts in general) shouldn’t have a place in your diet.

Peanut Butter

While having a handful of peanuts every so often won’t kill you, it’s worth understanding that peanuts aren’t healthy for the following reasons.

Peanuts are naturally covered in a poisonous and carcinogenic mold called aflatoxins. Since there is nothing growers can do to prevent aflatoxin contamination, the FDA introduced “safe limits.”

But that’s like saying that one cigarette a day won’t kill you. Maybe not tomorrow, but over time, it’ll damage your lungs.

The second issue with peanuts is their omega 6:3 ratio of 5444:1 — the highest of any “nut.”

Last but not least, peanuts — much like nuts — are rich sources of antinutrients, which hinder your body’s ability to absorb minerals.

I know peanuts and peanut butter taste great, and you can have either on occasion. But I’d avoid regular peanut consumption for the above reasons.

Also, I shouldn’t have to say this, but…

Peanut butter and jelly is not a keto-friendly food.

But even without the jelly, make sure you carefully read the label when you buy peanut butter because most brands add sugar, which might kick you out of ketosis in an instant.

Seed Butters

With the exception of sacha inchi seeds, most regular seeds (i.e., sunflower seeds) and seed butters are incredibly high in omega 6 fatty acids.

That’s especially true for pine nuts which, despite their name, are seeds. But I also recommend staying away from pumpkin seed butter and sunflower seed butter.

If you have to have them, consume them only in moderation and don’t empty a full jar just because of their lower carb content.

How Do You Make Nut Butter At Home?

Depending on how much control over the final product you want to have, you can either buy roasted nuts and then grind them in a high-speed blender or food processor (such as a Vitamix), or you can buy raw nuts and then roast them yourself.

I don’t have the time to roast nuts myself. So, in the past, we purchased roasted nuts and then simply threw them into our Vitamix for a few minutes. Depending on how thick you want your nut butter to be, you can also add some coconut oil to get a creamier texture.

Frequently Asked Questions About Nut Butters

What are your favorite nut butter brands?

For traveling, I like Fat Fit Go, SuperFat and Perfect Keto because they offer mixed nut butters in convenient pouches. For when I’m at home, we’ve had Georgia Grinders, Perfect Keto and whatever I find at Whole Foods.

What’s the best nut butter for a healthy heart?

You don’t need nut butter for heart health. The best thing you can do for your heart is to eat a low-carb diet that cuts out foods which can cause inflammation.

My recommendation is to consider a Paleolithic ketogenic diet, which can — but doesn’t have to — include nuts and nut butters (as long as you consume them in moderation).

The American Heart Association (AHA) recommends eating more omega 6 PFUAs than saturated fat. Why?

The short answer is that the AHA is full of shit, and their recommendations and dietary guidelines are misguided, outdated and lack any real scientific grounding.

The official dietary guidelines from the past few decades have led to the health epidemic we are facing today, with over 70% of Americans being overweight.

Based on the latest scientific evidence on dietary fat and human evolution, my recommendation is to take what the government tells you with a grain of salt, and to recognize that its recommendations are often based on a variety of factors, including economic and political factors.

Are nuts good sources of protein?

Tree nuts have moderate to high amounts of protein but plant-based protein is, generally speaking, inferior to animal-based protein as far as absorbability and bioavailability are concerned.

That’s because plant-based sources of protein have an incomplete amino acid profile. My recommendation is to not rely on nuts as a significant source of protein.

Do nuts and nut butters have gluten?

Nuts and nut butters are naturally gluten-free. However, many products are manufactured in shared processing facilities, which is why many manufacturers warn about potential cross-contamination. If you have celiac disease, look for products that are certified gluten-free.

Are chia seeds a good source of omega 3?

Yes, one ounce of chia seeds has 4,915 milligrams of omega 3 fatty acids. However, much like other seeds, chia seeds contain antinutrients that prevent your body from absorbing certain minerals from the food you eat.

That’s why I don’t recommend overindulging in chia seeds, unless you soak or roast them before consumption.

Where did you get the nutritional data of nuts from?

I got most of the data from https://nutritiondata.self.com. The omega fatty acid content of pili nuts I came from here.

Which nut butter is the healthiest?

Macadamia nut butter is one of the healthiest choices you can make.

Is almond butter healthier than peanut butter?

Almond butter is definitely healthier for numerous reasons, including that almond butter doesn’t contain aflatoxins — a carcinogenic mold that all peanuts are covered with. Additionally, peanuts have a much higher omega 6 to omega 3 ratio than almonds.

Are nut butters as healthy as nuts?

Yes, as long as the nut butter you choose doesn’t contain sugar or extra/unhealthy ingredients.

Is Nutella a nut butter?

Nutella is a highly-processed and unhealthy food that has little resemblance to real nut butter.

Are nut butters good for weight loss?

Nut butters that are low in carbs — such as macadamia nut butter — can have a place in a healthy diet that’s geared towards weight loss. However, that doesn’t make nut butters “good” for weight loss.

Are nut butters easier to digest than nuts?

Generally, no. Raw nuts are as easy or as difficult to digest as nut butters made with raw nuts. The same principle applies to roasted nuts and nut butters.

Is Rx nut butter Keto friendly?

Yes, RX nut butters are keto friendly. I’d just stick with their almond flavors and stay away from the ones that have peanuts.

Which nut butter has the least calories?

Coconut, cashew and pistachio butter are among those with the lowest calories because of their lower fat content, compared to other nut butters.

What are the health benefits of Nutella hazelnut spread?

Nutella is an awful and incredibly unhealthy food. As such, it doesn’t have any health benefits.

Is peanut butter keto?

Yes, technically peanut butter is keto friendly, but it’s a poor and unhealthy choice because of its high omega-7 fatty acid content and other issues that I’ve explained above.

Wrap Up – Best Nut Butters For Keto Dieters

Most nut butters are excellent sources of fat and are relatively low in carbohydrates. Those two attributes make them a favorite food among people who follow a ketogenic diet.

However, now that you know more about fat and, in particular, polyunsaturated fatty acids (such as omega 6), you also understand that not all fats are created equal.

In particular, it’s important to maintain a balance between linoleic acid (omega 6) and alpha-linolenic acid (omega 3) to reduce systematic inflammation in your body and thus decrease the chances of developing a chronic disease.

If you follow a diet that includes a lot of omega 3 rich foods, such as fatty fish (mackerel, sardines, salmon, etc.), occasionally indulging in nut and nut butters as snacks isn’t an issue.

However, if you overdo it and go through a jar of nut butter every day with your afternoon coffee, you not only risk getting kicked out of ketosis, you also increase your risk of developing a metabolic disease in the long run.

Also, keep in mind that nuts and nut butters have a lot of calories. If you eat too much of them, you might eat less of healthier sources of food, such as pastured meat and wild-caught fish.

So keep enjoying nut butters in moderation and let me know what your favorite nut butter is by leaving a comment below.

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