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If you’re following a ketogenic diet, you might be wondering whether peanuts are a good choice. The answer is a bit complicated. On the one hand, peanuts are relatively high in carbohydrates. A mere 2 oz serving of peanuts (about 1/4 cup) contains around 6 grams of net carbs - that is, the number of carbs that your body actually absorbs and uses for energy. That’s not a huge amount, but it can add up quickly if you’re not careful. If you’re aiming to stay in ketosis - the metabolic state in which your body burns fat for fuel instead of glucose - you’ll need to keep your carb intake pretty low, typically around 20 grams per day. That being said, there are some benefits to including peanuts in your ketogenic diet. For one thing, they’re a good source of protein and healthy fats. A 2 oz serving of peanuts also contains around 16 grams of fat, which can help keep you feeling full and satisfied throughout the day. Additionally, peanuts are rich in micronutrients like vitamin E, magnesium, and potassium. If you do decide to incorporate peanuts into your ketogenic diet, it’s important to be mindful of portion sizes. It’s easy to overdo it with nuts and other high-fat foods, especially if you’re snacking throughout the day. Try to measure out your servings so you don’t accidentally eat too many carbs. You could also try choosing other low-carb nuts like macadamia or pecans, which are often even lower in carbs than peanuts. When it comes to peanut butter, the situation is a little more complicated. While peanut butter can be a good source of protein and healthy fats, many commercial varieties contain added sugars and other additives that can quickly add up in terms of carbs. To stay keto-friendly, look for natural peanut butters that contain nothing but peanuts and salt. These are often lower in carbs and healthier overall. Overall, peanuts can be a good choice for people following a ketogenic diet, as long as you’re mindful of portion sizes and choose low-carb varieties. If you’re still not sure whether peanuts are right for you, it’s always a good idea to talk to a qualified healthcare provider or nutritionist. They can provide personalized guidance and help you design a diet that meets your individual needs and goals.

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