{"id":42334,"date":"2024-01-13T08:43:00","date_gmt":"2024-01-13T08:43:00","guid":{"rendered":"https:\/\/www.bensnaturalhealth.com\/blog\/?post_type=diabeteshealth&#038;p=42334"},"modified":"2026-05-30T19:13:15","modified_gmt":"2026-05-30T19:13:15","slug":"is-peanut-butter-good-for-diabetes","status":"publish","type":"post","link":"https:\/\/www.bensnaturalhealth.com\/blog\/diabetes-health\/is-peanut-butter-good-for-diabetes\/","title":{"rendered":"Can People With Diabetes Eat Peanut Butter?"},"content":{"rendered":"\n<p>If you have diabetes, you may be wondering if you can eat peanut butter without affecting your blood sugar levels.&nbsp;<\/p>\n\n\n\n<p>While diabetics can eat peanut butter, there are some things you need to consider before adding it to your diet.&nbsp;<\/p>\n\n\n\n<p>In this article, we\u2019ll talk about peanut butter and blood sugar levels.&nbsp;<\/p>\n\n\n\n<p>We\u2019ll determine if peanut butter is suitable for people with diabetes and what the recommendations are to eat it without affecting your blood sugar levels.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-is-peanut-butter-good-for-people-with-diabetes\">Is Peanut Butter Good For People With Diabetes?<\/h2>\n\n\n\n<p>In moderation, peanut butter can be a good food to eat if you have diabetes.&nbsp;<\/p>\n\n\n\n<p>Natural peanut butter is a great option due to its high fat content. However, low-fat peanut butter may not be a good option since it can be higher in carbs and sugars.&nbsp;<\/p>\n\n\n\n<p>Fat and fiber take longer to digest, meaning it can promote more stable sugar levels.&nbsp;<\/p>\n\n\n\n<p>In fact, when combined with a simple sugar (like fruit), it can create more stable blood glucose levels than when eating fruit alone.&nbsp;<\/p>\n\n\n\n<p>So, peanut butter may actually help regulate blood sugar levels when pairing it with a high-carb food.&nbsp;<\/p>\n\n\n\n<p>Another advantage is that peanut butter is high in magnesium. <\/p>\n\n\n\n<p>Some <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4549665\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">studies<\/a> suggest that magnesium, when combined with fiber, may have potential benefits for insulin sensitivity and inflammation. However, more research is needed to establish a clear link to diabetes prevention.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-peanut-butter-for-diabetics\">Benefits of Peanut Butter For Diabetics<\/h2>\n\n\n\n<p>In addition to potential benefits for <a href=\"https:\/\/www.bensnaturalhealth.com\/blog\/diabetes-health\/supplements-for-type-2-diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">blood sugar stability<\/a>, peanut butter <\/p>\n\n\n\n<p>offers other advantages for individuals managing diabetes:<\/p>\n\n\n\n<p>Here are some other ways peanut butter is good for diabetics:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-high-in-healthy-fats\">High in healthy fats<\/h3>\n\n\n\n<p>Peanut butter is high in monounsaturated fats, which are also found in olive oil. It also contains linoleic acid, an essential omega-6 fatty acid.&nbsp;<\/p>\n\n\n\n<p>While most people seem to believe that omega-6 is not healthy since it\u2019s proinflammatory, the body needs to have a ratio of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6269634\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">2:1<\/a> or 1:1 omega-6 to omega-3.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-rich-in-antioxidants\">Rich in antioxidants<\/h3>\n\n\n\n<p>Another benefit of peanut butter is that it\u2019s high in antioxidants. It contains some resveratrol, which is one of the most powerful antioxidants.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24345046\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Studies<\/a> show they can help reduce oxidative stress, leading to less inflammation.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-high-in-fiber\">High in fiber<\/h3>\n\n\n\n<p>Two tablespoons of peanut butter contain 1.6 grams of fiber, representing 6-8% of your daily fiber intake.&nbsp;<\/p>\n\n\n\n<p>As a result, it can help promote good gut health, improve digestion, and <a href=\"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/foods-to-avoid-when-constipated\/\" target=\"_blank\" rel=\"noreferrer noopener\">reduce constipation<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-nutritional-profile-of-peanut-butter\">Nutritional Profile of Peanut Butter<\/h2>\n\n\n\n<p>There are several versions of peanut butter: low in fat, low in sodium, creamy, or crunchy. They may also have added sugars or oils.&nbsp;<\/p>\n\n\n\n<p>The nutritional profile of peanut butter will depend on the ingredients it has.&nbsp;<\/p>\n\n\n\n<p>The following nutritional information is for two tablespoons (32 grams) of smooth peanut butter.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calories<\/strong>: 191&nbsp;<\/li>\n\n\n\n<li><strong>Carbs<\/strong>: 7.1 grams<\/li>\n\n\n\n<li><strong>Fiber<\/strong>: 1.6 grams<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 7.1 grams<\/li>\n\n\n\n<li><strong>Fats<\/strong>: 16.4 grams&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>In addition, it is high in essential vitamins and minerals, such as vitamin E, vitamin B3, vitamin B6, folate, magnesium, copper, and manganese.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-glycemic-index-of-peanut-butter\">Glycemic Index of Peanut Butter<\/h2>\n\n\n\n<p>The glycemic index is a tool that measures the impact of a certain food on blood sugar levels. The higher the glycemic index, the higher the blood sugar spike.&nbsp;<\/p>\n\n\n\n<p>Several factors affect a food&#8217;s glycemic index, such as cooking method, ripeness, nutritional composition, and processing.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-peanuts-have-a-low-glycemic-index-it-has-a-glycemic-index-of-13\">Peanuts have a low glycemic index. It has a glycemic index of 13<\/h3>\n\n\n\n<p>There is no glycemic index for peanut butter, but since peanut butter is made from roasted peanuts, it should have a similar glycemic index as long as it doesn\u2019t have any other added ingredients.&nbsp;<\/p>\n\n\n\n<p>Added ingredients, such as sugars, can increase the glycemic index of peanut butter.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-include-peanut-butter-in-your-diet\">How To Include Peanut Butter In Your Diet<\/h2>\n\n\n\n<p>Peanut butter can be a filling and healthy snack if you have diabetes. However, there are some tips to help you add it to your diet without spiking your blood glucose levels.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-opt-for-natural-peanut-butter\">Opt for natural peanut butter<\/h3>\n\n\n\n<p>The more natural the peanut butter, the better. Search for a peanut butter that hopefully only has peanuts as its only ingredient.&nbsp;<\/p>\n\n\n\n<p>Avoid options that state they are \u201choney roasted\u201d since they can have added sugars.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-pair-it-with-a-low-carb-food-or-complex-carb\">Pair it with a low-carb food or complex carb<\/h3>\n\n\n\n<p>While peanut butter can help you have more stable glucose levels, avoid pairing it with a simple carb.&nbsp;<\/p>\n\n\n\n<p>Instead, choose complex carbs or <a href=\"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/high-protein-low-calorie-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">high protein options<\/a>, such as vegetables, whole-grain bread or crackers, Greek yogurt, and protein shakes.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-eat-peanut-butter-early-in-the-day\">Eat peanut butter early in the day<\/h3>\n\n\n\n<p>While you can have peanut butter at night, if you are still unsure about its impact on your blood sugar levels, try it in the morning.&nbsp;<\/p>\n\n\n\n<p>This way, you can determine if you have a delayed high-sugar spike from the peanut butter.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-choose-low-sodium\">Choose low sodium<\/h3>\n\n\n\n<p>Even though sodium doesn\u2019t affect blood sugar levels, people with diabetes have a higher risk of getting high blood pressure.&nbsp;<\/p>\n\n\n\n<p>For that reason, choose a peanut butter that is low in sodium (less than 200 mg per serving).&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-measure-the-portion-size\">Measure the portion size<\/h3>\n\n\n\n<p>It\u2019s true that peanut butter is healthy. However, due to its high fat content, it\u2019s high in calories.&nbsp;<\/p>\n\n\n\n<p>To avoid adding too many calories and leading to weight gain, make sure you are measuring the portion size.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-are-there-any-side-effects-of-eating-peanut-butter-for-those-with-diabetes\">Are There Any Side Effects of Eating Peanut Butter For Those With Diabetes?<\/h2>\n\n\n\n<p>The risks of adding peanut butter for people with diabetes are low. But they can happen, especially if they have other ingredients like salt, vegetable oils, and sugars.&nbsp;<\/p>\n\n\n\n<p>In addition, some people may have peanut allergies. While the statistics are low (only 2-3% of the population has a peanut allergy), some ethnicities are at higher risk.<\/p>\n\n\n\n<p>If you don\u2019t know if you are allergic to peanuts, include only a small amount before adding it to your diet.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusion\">Conclusion<\/h2>\n\n\n\n<p>Peanut butter can be a good addition to your diet if you have diabetes since it can help promote more stable blood sugar levels.&nbsp;<\/p>\n\n\n\n<p>However, be careful about which type of peanut butter you add. Include natural peanut butter, where hopefully, it only contains peanuts as its only ingredient.&nbsp;<\/p>\n\n\n\n<p>Also, monitor your blood sugar levels when adding a new food to determine its impact on your blood sugar levels. Remember that everyone can have a different reaction to the same food.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you have diabetes, you may be wondering if you can eat peanut butter without affecting your blood sugar levels.&nbsp; While diabetics can eat peanut butter, there are some things you need to consider before adding it to your diet.&nbsp; In this article, we\u2019ll talk about peanut butter and blood sugar levels.&nbsp; We\u2019ll determine if [&hellip;]<\/p>\n","protected":false},"author":46,"featured_media":42341,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"health_topic":[125,143],"class_list":["post-42334","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","health_topic-diabetes-health","health_topic-diabetes-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Can People With Diabetes Eat Peanut Butter? 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