14
0.4
4.7g
Peanut Butter
Quick Answer:
Peanut butter is a protein-rich spread made from ground peanuts, offering an exceptionally low glycemic index of 14. Natural varieties without added sugars provide healthy fats, protein, and fiber that help stabilize blood sugar levels, making it an excellent choice for diabetics when consumed in moderation.
Nutritional Profile
Nutrition Facts
Serving Size: 2 tablespoons (32g)
Servings per Container: Varies
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Information
For Diabetics
Risks & Considerations
- ⚠ Choose natural varieties without added sugar
- ⚠ Avoid low-fat versions which contain more sugar
- ⚠ Monitor portion sizes due to high calorie density
- ⚠ Individual responses may vary significantly
Preparation Tips
- 💡 Choose brands with only peanuts and salt
- 💡 Measure portions carefully (use actual tablespoon)
- 💡 Pair with low-carb vegetables or protein
- 💡 Store natural varieties upside down to distribute oils
Serving Recommendations
- 🍽 Avoid: Commercial brands with added sugars
- 🍽 Avoid: Low-fat or reduced-fat versions
- 🍽 Avoid: Eating straight from the jar (portion control)
- 🍽 Avoid: Pairing with high-sugar foods like jelly
Healthier Alternatives
Sunflower seed butter (coming soon)
Lower glycemic index (15)
Peanut Butter Variations & Blood Sugar Impact
Choose the right option to minimize blood sugar spikes
Natural Peanut Butter (No Added Sugar)
Best choice with minimal blood sugar impact due to no added sugars
Glycemic Index
Low GI
Taste:
Best choice with minimal blood sugar impact due to no added sugars
Commercial Peanut Butter (Added Sugar)
Higher impact due to added sugars and hydrogenated oils
Glycemic Index
Low GI
Taste:
Higher impact due to added sugars and hydrogenated oils
Low-Fat Peanut Butter
Avoid - higher sugar content to compensate for reduced fat
Glycemic Index
Low GI
Taste:
Avoid - higher sugar content to compensate for reduced fat
Powdered Peanut Butter
Lower calorie option with similar GI to natural
Glycemic Index
Low GI
Taste:
Lower calorie option with similar GI to natural
💡 Smart Selection Tips
For Blood Sugar Control:
- • Choose high-quality products
- • Check for freshness indicators
- • Store properly to maintain quality
- • Follow recommended preparation methods
Portion Guidelines:
- • Monitor your individual response
Important Note
Individual responses to peanut butter vary significantly. Some diabetics may experience blood sugar spikes even with the lowest glycemic options. Always test your personal response and consult with your healthcare provider.
Smart Food Pairings
Smart Peanut Butter Pairing Strategies
Reduce blood sugar spikes with these proven food combinations
Celery sticks (1 cup)
1 cup
Nutritional Contribution:
How It Works:
High fiber and water content slows absorption
Best Timing:
Eat together with peanut butter
"Perfect afternoon snack that keeps me full"
— Community Member
Scientific Basis: High fiber and water content slows absorption
Apple slices (1/2 medium)
1 serving
Nutritional Contribution:
How It Works:
Fiber from apple balances fruit sugars with PB protein
Best Timing:
Eat together with peanut butter
"Classic combo that works when portions controlled"
— Community Member
Scientific Basis: Fiber from apple balances fruit sugars with PB protein
Greek yogurt (1/2 cup plain)
1/2 cup plain
Nutritional Contribution:
How It Works:
Double protein source with minimal carbs
Best Timing:
Eat together with peanut butter
"My go-to breakfast combination"
— Community Member
Scientific Basis: Double protein source with minimal carbs
Whole grain toast (1 slice)
1 serving
Nutritional Contribution:
How It Works:
Fat and protein slow carbohydrate absorption
Best Timing:
Eat together with peanut butter
"Finally can enjoy toast again"
— Community Member
Scientific Basis: Fat and protein slow carbohydrate absorption
The Perfect Pairing Formula
2 tablespoons (32g)
Choose brands with only peanuts and salt
Protein or Healthy Fat
Choose any pairing above
Reduced Blood Sugar Spike
Up to 40% improvement
⏰ Optimal Timing Strategies
Best Times:
- ✓ Post-workout: Better glucose uptake
- ✓ With meals: Not as standalone snack
- ✓ After protein: Improved response
Avoid These Times:
- ✗ When sedentary: Poor glucose uptake
- ✗ Late evening: May affect sleep
- ✗ Without protein: Higher glucose spikes
Monitor Your Response
Track your blood sugar at 30, 60, 90, and 120 minutes after eating to find your optimal pairing. Individual responses vary significantly, so what works for others may need adjustment for you.
Troubleshooting High Blood Sugar
Troubleshooting High Blood Sugar
Common challenges and proven solutions from the diabetic community
Solutions to try:
- Check if you're using commercial brand with added sugars
- Switch to natural peanut butter (ingredients: peanuts, salt only)
- Reduce portion size to 1 tablespoon
- Test blood sugar response to identify your personal tolerance
- Ensure you're not eating with high-carb foods
Solutions to try:
- Pre-portion into single servings
- Use actual measuring spoons, not eating spoons
- Try PB2 or powdered peanut butter for lower calories
- Mix with Greek yogurt to increase volume
- Keep jar in less accessible location
Solutions to try:
- Store jar upside down to redistribute oils
- Stir thoroughly when first opened
- Keep refrigerated after stirring
- Use immersion blender for smooth consistency
- Accept that oil separation means no additives
Solutions to try:
- Dawn phenomenon may increase morning sensitivity
- Use peanut butter as bedtime snack instead
- If morning, pair with eggs or protein
- Reduce morning portion to 1 tablespoon
- Save for post-exercise when insulin sensitivity higher
Still Having Issues?
Individual responses to this food vary significantly. If these solutions don't work for you:
- • Consider avoiding this food entirely and choosing lower GI alternatives
- • Test different preparation methods systematically
- • Keep a detailed food and blood sugar log
- • Consult with a registered dietitian who specializes in diabetes
Frequently Asked Questions about Peanut Butter
Common questions about Peanut Butter and diabetes
Is Peanut Butter good for diabetics?
Peanut Butter has a glycemic index of 14, making it a low GI food. It can be included in a diabetic diet in moderation.
How much Peanut Butter can diabetics eat?
A typical serving size is 2 tablespoons (32g), which contains 7.7g of carbs. Monitor your blood sugar response and adjust portions accordingly.
What is the glycemic index of Peanut Butter?
Peanut Butter has a glycemic index of 14, which is considered low. The glycemic load per serving is 0.4.
When is the best time to eat Peanut Butter?
Peanut Butter can be eaten at any time due to its low blood sugar impact. It's great as a snack or part of any meal.
Does the protein in Peanut Butter help with blood sugar?
Yes, Peanut Butter provides 8g of protein per serving, which can help stabilize blood sugar levels and increase satiety.