Download the Full Metabolic Intelligence Report (PDF)
1 tablespoon peanut butter
CARBS
3 grams
PROTEINS
4 grams
FATS
8 grams
Quantity: 1 tablespoon
Glycemic Index: 14
Glycemic Load: 0.42
Fiber: 1 gram
Key Nutrients: Magnesium, Potassium, Vitamin E
Health Impact: Low carb content and healthy fats in peanut butter help in managing blood sugar levels without significant spikes.
💉 Suggested Bolus
Consider a smaller bolus due to the low glycemic load.
🍽️ Best Paired With (Veg)
- Celery sticks – Adds crunch and fiber with minimal carbs, enhancing satiety without spiking blood sugar.
- Flaxseed crackers – Provides omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
- Chia pudding – Rich in omega-3 fatty acids and fiber, helping to maintain stable blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – High in protein and fats, helps to balance blood sugar levels when combined with peanut butter.
- Turkey slices – Lean protein source that helps to stabilize blood sugar levels when paired with a fat source like peanut butter.
- Smoked salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar stability.
🥄 Smart Substitutes
- Almond butter – Similar texture with a higher content of magnesium and vitamin E.
- Sunflower seed butter – Nut-free and rich in vitamin E, magnesium, and selenium.
- Cashew butter – Lower in carbs than other nut butters and rich in iron and magnesium.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as peanut butter has low carbohydrates and a high fat content.
- 30–60 min: Slight increase in blood sugar due to the small amount of natural sugars and carbohydrates.
- 2–3 hr: Stable blood sugar levels due to the high fat and protein content which slows digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Consume with fiber-rich vegetables like celery.
🤔 FAQs about 1 tablespoon peanut butter
Is peanut butter good for diabetics?
Yes, peanut butter is low in carbohydrates and high in fat, making it a good choice for managing blood sugar levels.
How much peanut butter can I eat?
Moderation is key. Stick to about 1-2 tablespoons per serving to manage calorie intake and avoid excess fats.
Can peanut butter be eaten at any time of the day?
Yes, peanut butter can be a versatile snack or meal component, suitable for any time due to its stable effect on blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.