Omega 3 To Omega 6 Ratio In Peanuts
Peanuts are high in fat which is great for keto. But a significant percentage of this is a type of fat called omega-6. And their not balanced out with omega-3s.
This is an issue because humans evolved eating a diet with a 1:1 omega-3:6 ratio. And our bodies are calibrated to use these fats in off-setting ways. 1
Omega-3s are generally anti-inflammatory, while omega-6s have inflammatory properties.
The Standard American Diet is loaded with vegetable and nut oils throwing this ratio far out of balance to the tune of 1 part omega-3s, to 16 parts omega-6s
Studies show that this extreme overabundance of omega-6s is linked to the inflammatory diseases responsible for the most deaths across the globe. Heart disease, diabetes, prolific cancers, along with mental disorders and depression all have chronic inflammation as a root factor. 2345
If you are eating a lot of high omega-6 nuts like peanuts and almonds, it is best to balance your ratios with high omega-3 foods like keto seafood, keto fish, and omega-3 keto superfoods like salmon roe.
If youre a vegetarian keto or vegan keto dieter, chia seeds are one of the only plant foods with a high omega 3:6 ratio at 3:1.
Omega 3:6 fatty-acids per 1 cup serving:
| NUT |
| 80% |
How To Store The Low
If making this keto peanut sauce ahead of time or will store leftovers, refrigerate in an air-tight container for up to a week. The sauce will thicken in the cold temperature, you will need to loosen the sauce by reheating it on a stovetop or in a microwave-safe container on low heat, taking care not to boil the peanut sauce as it will have the opposite effect through evaporation. Add more water or lime juice if needed to thin out the sauce.
Keto Satay With Peanut Sauce And Coconut Milk
One of my favorite fatty foods to make sauce with is coconut milk. For this, make sure you buy the full fat canned version of coconut milk. None of that lite, lower fat rubbish. Come closer and Ill tell you a naughty little secret
When Im making the peanut sauce for this, I scoop out a little bit of the hardened, fattiest part of the coconut milk. Then, I scoop a little bit of peanut butter on the same spoon, and eat it just like that.
Maybe more than once. Its such a perfect treat! I really think I could eat this as a dessert by itself. I wont tell you how many times Ive gotten a little carried away, and lets just say my peanut sauce ends up being a little more peanut than coconut.
The family cook deserves a few special privileges, am I right?
Coconut milk happens to have the good, helpful fats. I know what the American Heart Association has said about saturated fat. I do.
But I have a hard time believing it with all Ive learned about fats, cholesterol, and heart disease since I started making my own changes.
Need a good side to go with your keto kebabs?
Try these:
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What Kind Of Peanut Butter Is Best For Keto
“Make sure to look for peanut butters with only up to two ingredients in them: peanuts, and maybe salt,” Godfrey says. She recommends Smuckers Natural peanut butter, either creamy or chunky.
Smucker’s Natural Chunky Peanut Butter
Smucker’s Natural Chunky Peanut Butter
She points out that in a two-tablespoon serving, most natural peanut butters contain 6 to 7 grams of carbohydrates. Subtract the carbs that come from fiber, and you’re looking at 2-4 grams of net carbs. “Most of the carbohydrates it does contain comes from fiber carbs, which break down much more slowly in our digestive tract than carbohydrates coming from sugars,” Godfrey says.
Another note about choosing a keto-friendly peanut butter: Most “low fat” or “reduced fat” brands add in sugar, Godfrey says.
Best Keto Peanut Butter Brands
In this list, we’ve excluded all products that add palm oil to their peanut butter. Companies add palm oil and other oils like grapeseed to create no-stir products, but there are a litany of environmental and public health issues with palm oil, and there are also nutritional concerns about cholesterol.
While some companies do source better palm oil than others, it’s still a loaded ingredient that we’d rather avoid. So if you’d also like to skip the palm oil, then opt for “stir” products. Sure, it’s a bit of work, but it’s worth knowing you’re eating just peanuts!
Okay! Here are our favorite keto peanut butter brands .
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Other Sugar Free Recipes Using Peanut Butter
Looking for more sugar free recipes with peanut butter? Check these out:
Please note that by sugar free I mean no added sugars. The recipes above may contain natural sugars from fruit and dairy.
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Keto Peanut Sauce A Spicy Thai Sauce That Will Rock Your World
This Keto Peanut Sauce is an irresistible topping that you are going to want to drizzle on everything! It is fabulous with Keto Chicken Wings and works equally well over grilled or roasted vegetables. This recipe isnt particularly fussy, so feel free to play with it and adapt it to your tastes. Both adults and children go crazy for this one.
Prep Time7 mins
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Is Satay Sauce Keto
Are you on the keto diet? Wondering whether or not you are going to be able to safely consume satay sauce? Or, whether it will kick you out of that desired state of ketosis. Well, here is all you are going to want to know.
So, is Satay sauce keto? Some brands and recipes of satay sauce can be keto-friendly if eaten in moderation. However, sugar is often added to satay sauce which prevents you from achieving a state of ketosis depending on how much is eaten. Therefore, it is crucial to always first check ingredients and nutrition labels before consumption.
Its actually impossible to give you a blanket, yes or no when it comes to satay sauce.
Why?
Because recipes can range quite dramatically.
The truth is, a lot is going to depend on the specific sauce.
Let us now continue to explore when and why this sauce may be off-limits on the keto diet, before turning to a keto-friendly recipe that you can make if you do want to have some.
So keep reading.
It will be worth it trust me!
Contents
| 1g |
Water, Coconut Milk,Sugar, Soybean Oil, Peanut, Sesame Seed, Spices , Tamarind, Salt, Modified Tapioca Starch, Shallot, Garlic, Lemongrass, Lime Peel, Citric Acid & Turmeric.
Ive bolded the two problematic ingredients for you, just in case you didnt see it.
Sugar as the third most abundant ingredient? Not good.
And coconut milk is not shy of carbs either!
So as you can see, this is hardly a low-carb sauce.
Granted, I am only looking at one store-bought brand.
Keto Chicken Satay With Peanut Sauce
Keto Chicken Satay with Peanut Sauce is a new recipe from Joanies Keto kitchen. The inspiration came from our recently posted Keto Peanut Coleslaw Dressing. The peanut dressing was so delicious for that coleslaw recipe that after one taste Joanie and I each said the same thing, at the same time, Chicken Satay! The sauce is the same, but the chicken recipe also has a unique marinade that adds more Thai taste.
Chicken Satay is a standard menu item in virtually every Thai restaurant that we have ever enjoyed. We also see it often in food trucks, outdoor markets, festivals, and street fairs. Always a hit! It can be served as an appetizer or a main dish. The sauce can also be used for beef satay. We cant wait to try this recipe with our Coconut Cauliflower Rice with Jalapeño. You could also serve it over simple cauliflower rice.
This recipe is a keeper! We are adding it to our Keto Thai recipe collection. In addition, you may want to try some of our other Thai inspired Keto recipes:
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Keto Peanut Sauce Benefits
Why make low carb peanut sauce? Here are a few benefits of peanut sauce for you:
- Healthy fats: Creamy peanut sauce is packed with heart-healthy unsaturated fats.
- Umami: Fish sauce elevates this recipe a bit by adding some umami goodness.
- Spicy peanut sauce: You can make this peanut sauce spicy , depending on the amount of red pepper flakes you add. Its up to you!
- 5-minute peanut sauce: Did I mention how easy this peanut sauce is? You can whip it up in under 5 minutes!
- No blender: Clean up is a snap with this recipe, since you dont need to clean a blender or food processor. This peanut sauce comes together easily by whisking it in a bowl.
- Energy booster: If youre on a high calorie diet, peanut sauce is a super way to add some extra protein and fat to dishes.
- Plant based: This plant-based recipe is packed with beneficial components such as antioxidants and flavonoids, similar to other plant foods. Youre getting an assortment of essential vitamins and minerals as well.
- Inexpensive: Peanut butter is a cheap whole food that that is shelf-stable. Its a great option for saving money on your grocery bill.
- Delicious: Low carb peanut butter sauce is tasty on so many things. Its perfect for picky eaters who like to dip things, and for anyone who loves the taste of peanut butter.
What To Serve With Chicken Satay
Grilled chicken satay can be served as the main protein dish or as an appetizer or finger food, especially if done as skewers. As with most Asian dishes, satay chicken pairs beautifully with steamed rice or coconut rice or noodles. To keep it keto-friendly, I like to serve these with a simple cucumber salad with some coconut cauliflower rice on the side.
You can also make an Asian-style coleslaw salad or a quick stir-fry of broccoli and zucchini or any other vegetables you have on hand.
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Are Nut Butters In General Keto
“Nut butter is high in fat and protein and suitable on a keto diet. Same with peanut butter, almond butter, and sunflower seed butter,” says Crandall Snyder.
“For me, choosing a variety of nut butters is optimal, since different nuts contain different beneficial vitamins and minerals,” Godfrey recommends. “Almonds have calcium, cashews are rich in iron and magnesium, walnuts are high in omega-3s.”
Finally, we hate to break it to you, but you’re going to want to pass on the Nutellaeven though it does contain hazelnuts. Those 19 grams of carbs in every two-tablespoon serving aren’t going to help you stay in ketosis.
Are Peanuts Keto Friendly Carbs Benefits And Dangers
Peanuts provide keto-friendly fats and protein, and most people think theyre delicious. But there are carbs in peanuts and theyre not actually a nut! Theyre a legume, which makes which explains why they have more carbs than other keto friendly nuts.
So are peanuts truly keto-friendly?
The short answer is, they can be. In this article, well highlight the carbs, nutrition, benefits, and possible dangers of peanuts on a keto diet.
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Are Peanuts Keto Friendly The Bottomline
Are peanuts keto friendly?
If looking only at their micronutrient ratios, peanuts can fit into a well-formulated keto diet.
They also provide a decent amount of vital nutrients including B vitamins, antioxidant vitamin E, along with copper and magnesium.
However, peanuts are moderately high in carbs when compared to other nuts. Lower carb alternatives to peanuts on keto include walnuts, pecans, and macadamia nuts.
Peanuts are also very high in inflammatory omega-6 fatty acids that can be balanced out with omega-3 rich foods like fish and fish oil supplements.
Peanuts also contain plant toxins and antinutrients that may make them unsuitable for people with inflammatory bowel disorders and leaky gut.
The bottom line: Peanuts wont likely disturb ketosis, and they can be a delicious keto snack, but should be enjoyed in moderation on keto.
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Keto Thai Peanut Sauce
A creamy Keto Thai Peanut Sauce that is gluten-free, low carb, dairy-free, and has a paleo option. This yummy sauce has a nutty, lightly sweet, and mildly spicy flavor.
But of course, you can adjust the spice level to your taste!
This low-carb version of peanut sauce is also often called satay sauce.
Peanut sauce or satay sauce originated from an Indonesian island called Java but is popular in many other Southeast Asian countries such as Thailand, Malaysia, Singapore, and Vietnam.
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The Bottom Line On Keto Peanut Butter
Peanut butter is a fantastic keto-friendly snack when eaten in moderation, but it is possible to overeat, and there are notable differences between brands.
We recommend sticking to all-natural peanut butters with just 1-2 ingredients, avoiding any brands that add in additional oils and sugars, and measuring out your snacking in tablespoons for the best results.
Happy keto diet!
What Grill Do I Recommend For The Ketogenic Chicken Satay Recipe
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The grill we use right now is the Coleman Road Trip Propane Portable Grill LXE. Its pretty awesome. Its portable, has wheels, and can be folded up for easy transport. Instead of a heavy, full-sized propane tank, it only requires one of those small camping size propane cans. Click on the photo below to see specs.
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What Is Peanut Sauce Used For
- On meats, grilled meats, and skewered meats
- As a sauce on vegetables
- Poured on a salad as a dressing
- As a dipping sauce
Honestly, this sauce makes just about anything taste awesome!
If you are paleo then use almond butter instead of peanut butter and use honey instead of the low carb sweetener. You can also use sunflower seed butter as a nut-free option if needed.
Keto Peanut Sauce Recipe Instructions
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Preparing Your Low Carb Peanut Sauce
Theres a few variable to play with here that can vary from person to person. The first being the sweetness. We go for 10 drops of stevia in here, but turn that up or down as you see fit. 10 drops is not as sweet as most sauces youll get when ordering take out. That would be closer to 20 drops. Conversely, you can turn this into a spicy peanut sauce if youd like by adding some chilis! Next up is the oiliness and fat content. We use a natural peanut butter that is on the oily side. If you use a peanut butter that is thicker, like the JIF/Skippy type of peanut butter, youre going to want to add about 1 tbsp of additional oil. Id recommend sesame oil, but any oil will do.
Keto Peanut Butter Ice Cream Sauce
I originally made this keto peanut butter ice cream sauce as a sauce for an ICE CREAM CHEESECAKE, but its so delicious and versatile, I find myself using it everywhere else, too! Its especially great on vanilla ice cream, but you can use it on pancakes, waffles, crepes, brownies, and more!
Ive tweaked it just a bit from the original to allow for three different types of sweeteners, so you can use whichever you like best.
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