If you have diabetes, you already know you need to eat sweet foods in moderation so they can fit into your overall daily carbohydrate and meal plan. But knowing how peanut butter fits into your diet isn’t all that straightforward.
It can be challenging to know whether peanut butter is healthy or not, even for people who don’t have diabetes and don’t have to monitor their blood sugar as closely. After all, it’s a common addition to many (delicious) deserts. So, is peanut butter healthy?
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“Peanut butter can definitely be part of a balanced diet, but not all peanut butters have the same ingredients, which is important to remember. A lot of peanut butter on grocery store shelves is made with added sugar, which is something to look out for when making the healthiest choice,” says registered dietitian Maggie Michalczyk, RD.
But even peanut butter with added sugar has beneficial nutrients. “Peanut butter is a good source of quality protein and is considered a plant-based protein,” says Tara Spisak, RD, CDECS, a registered dietitian at Parkview Health. Besides being high in protein, peanut butter also has healthy monounsaturated fats, fiber and magnesium.
What does this mean in terms of how peanut butter impacts blood sugar? Keep reading to find out.
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How Peanut Butter Affects Blood Sugar Levels
Both Michalczyk and Spisak say that peanut butter does not spike blood sugar levels. Michalczyk explains that peanut butter is low in carbohydrates and provides protein and fat. This combination prevents it from raising blood sugar as much as high-carbohydrate foods.
Spisak adds to this, explaining, “The protein slows the absorption of carbohydrates, leading to a more gradual rise in blood glucose compared to a more rapid spike in blood glucose if consuming just carbohydrates. This will result in a more stable and gradual release of glucose into the bloodstream, which helps improve blood glucose control.”
Remember, not all peanut butters have the same ingredients. Spisak points out that if your peanut butter has added sugar or honey, it will raise blood sugar more than peanut butter without these ingredients.
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The Glycemic Index of Peanut Butter: Does It Cause Spikes?
While peanut butter does contain some carbohydrates, both registered dietitians say that it doesn’t cause blood sugar to spike after eating it. “Protein slows the absorption of carbohydrates and prevents large blood glucose spikes,” Spisak says.
According to the glycemic index guide, sugar-free peanut butter has a glycemic index of 25, making it a low-glycemic food. For context, the glycemic index ranges from 0 to 100, and foods with a glycemic index of 70 or greater are considered high-glycemic.
“Since carbs are the main macronutrient that raises blood glucose after eating, a food that’s relatively low in carbohydrate, like peanut butter, typically won’t cause the same type of glucose rise as a high-carbohydrate food,” Michalczyk says.
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Healthy Fats and Fiber: How Peanut Butter Helps Stabilize Blood Sugar
It’s not just the peanut butter’s protein that prevents it from spiking blood sugar. Both dietitians say that peanut butter’s fat and fiber content also play a role. “The fat and fiber in peanut butter help slow digestion and the absorption of carbs. The fats in peanut butter also slow gastric emptying, meaning food moves more slowly from the stomach into the small intestine. Together, this can contribute to a smaller, more gradual rise in blood sugar,” Michalcyzk explains.
In general, Spisak says that if you want to keep blood sugar levels stable, it’s always best to pair foods high in carbohydrates with foods that have protein, fiber and fats. Peanut butter just happens to naturally have this balance.
Besides keeping blood sugar levels steady, Spisak notes that the fat and fiber in peanut butter are what make it so satiating. If you integrate peanut butter into your snack, you’ll stay full for longer.
Is Peanut Butter Good for People With Diabetes?
Since peanut butter doesn’t spike blood sugar—and, in fact, can help keep it stable—Michalczyk and Spisak both say that it’s a good food for diabetics.
“Peanut butter can definitely be part of a diabetes-friendly diet. It can even be a helpful addition to something like a piece of toast for people who have diabetes because it will help prevent a blood sugar spike versus just eating the toast alone,” Michalczyk says.
As with any food, it’s important for diabetics to monitor their portion size when eating peanut butter—especially since it is high-fat and calorie-dense. Spisak says that a typical serving size of peanut butter is two tablespoons, which provides almost 200 calories.
How To Choose the Best Peanut Butter for Blood Sugar Control
If you want to choose a peanut butter that will best support your blood sugar, Michalczyk recommends reading the ingredients list and choosing one where peanuts are the main ingredient and there are very few additional ingredients.
That said, Spisak explains that even peanut butter with added sugar doesn’t contain too much of it. “You can look for natural, no added sugar, lightly sweetened or unsweetened peanut butter if you are concerned about the addition of added sugars, but there is also not a huge difference in added sugars,” she says, adding that brands with added sugar typically have just three grams of sugar per serving.
“It is recommended to have 38 to 50 grams per day of added sugar for a 1,500 and 2,000 calorie diet. So, the added sugar in peanut butter is minimal,” Spisak says. With that in mind, if you like the taste of regular peanut butter over natural or unsweetened peanut butter, go for it.
One type of peanut butter Spisak wouldn’t recommend buying is reduced-fat peanut butter. Remember, that fat is what provides satiety and helps balance out the carbs—it’s a good thing!
There’s no need to pass on the peanut butter if you have diabetes. In fact, it’s a food that can work in your favor.
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Sources
Maggie Michalczyk, RD, registered dietitian and creator of Once Upon a Pumpkin. Tara Spisak, RD, CDECS, registered dietitian at Parkview Health. Peanut Butter (Sugar Free). Glycemic Index and Load.Hence then, the article about here s exactly what happens to your blood sugar when you eat peanut butter was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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