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1 table spoon peanut butter
CARBS
3g
PROTEINS
4g
FATS
8g
Quantity: 1 tablespoon
Glycemic Index: 14
Glycemic Load: 0
Fiber: 1g
Key Nutrients: Magnesium, Vitamin E, Healthy fats
Health Impact: Low carb content and healthy fats in peanut butter help in managing blood sugar levels without significant spikes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load.
🍽️ Best Paired With (Veg)
- Celery sticks – Fiber in celery complements the fat in peanut butter for a balanced snack with minimal impact on blood sugar.
- Sliced cucumber – Low in carbohydrates, adding cucumber can provide a refreshing crunch without raising blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – High in protein and fats, eggs can help extend the feeling of fullness and stabilize blood sugar when paired with peanut butter.
- Sliced turkey – Lean protein source that helps balance macronutrient intake and maintain steady glucose levels.
🥄 Smart Substitutes
- Almond butter – Similar texture with a higher content of monounsaturated fats, which can help manage cholesterol levels.
- Sunflower seed butter – Nut-free option, rich in magnesium which can aid in blood sugar control.
- Coconut butter – Provides a boost of medium-chain triglycerides (MCTs) which can support energy levels and insulin sensitivity.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as fats do not spike blood glucose levels.
- 30–60 min: Stable blood sugar due to low carbohydrate content and presence of healthy fats.
- 2–3 hr: Continued stability in blood sugar, with slow digestion providing prolonged satiety.
— BCDF community member
🧠 Lowering Impact Tip
Consume with fiber-rich vegetables like celery to slow glucose absorption.
🤔 FAQs about 1 table spoon peanut butter
Is peanut butter good for diabetics?
Yes, in moderation. Peanut butter is low in carbohydrates and high in fat, which helps prevent blood sugar spikes.
How much peanut butter can I eat at once?
It's best to limit to about 1–2 tablespoons per serving to keep calorie intake in check while enjoying the benefits.
Can peanut butter be eaten at any time of the day?
Yes, peanut butter can be a versatile snack or addition to meals, suitable for any time due to its minimal impact on blood sugar levels.
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