Want to enjoy a PB smoothie without getting knocked out of ketosis? Here’s what to keep in mind, according to registered dietitians. If you’re wondering how to eat peanut butter while on keto, the type of peanut butter you choose matters and so do the other foods you pair it with. Peanut butter, for example, contains all three, but some brands also are quite high in sugar, which keto devotees should only consume in moderation. That means it’s not just about sticking to lists of approved foods but balancing the right ratios of fat, protein and carbs. “With keto, 70% of calories from fat, 20% from protein, and 10% from carbohydrates,” says registered dietitian Dawn Jackson Blatner, RDN.
The high-fat, low-carb eating plan includes food lists that can be used as a guide (just like other types of diets), but there’s also some math involved. Following a specific eating plan always comes with a learning curve, and that’s especially true when it comes to the ketogenic diet.