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https://www.bluecircle.foundation/food/peanut-butter
Peanut butter
CARBS
6 grams
PROTEINS
8 grams
FATS
16 grams
Peanut butter is generally advisable for individuals with diabetes when consumed in moderation due to its low carbohydrate content and high protein and fat content, which can help in managing blood sugar levels.
Quantity: 2 tablespoons (32 grams)
Glycemic Index: 14
Glycemic Load: 1
Fiber: 2 grams
Key Nutrients: Magnesium, Niacin, Vitamin E
Health Impact: The low carbohydrate content and presence of healthy fats and protein in peanut butter support a minimal impact on blood sugar levels and a slower insulin response, making it suitable for managing diabetes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load and delayed digestion from the fat content.
🍽️ Best Paired With (Veg)
- Celery sticks – Provides a crunchy, low-carb pairing that complements the creamy texture of peanut butter.
- Flaxseed crackers – High in omega-3 fatty acids and fiber, enhancing satiety without adding significant carbs.
🍽️ Best Paired With (Non Veg)
- Turkey slices – Lean protein source that pairs well with the savory aspect of peanut butter, maintaining low carb intake.
- Hard-boiled eggs – Rich in protein and fats, helps balance the meal and extend satiety, minimizing blood sugar spikes.
🥄 Smart Substitutes
- Almond butter – Similar texture with a higher content of monounsaturated fats and slightly lower carbohydrates.
- Sunflower seed butter – Nut-free option, lower in carbohydrates and rich in Vitamin E.
- Cashew butter – Offers a sweeter taste with a lower carb content compared to other nut butters.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as peanut butter has a low glycemic index and is digested slowly.
- 30–60 min: Slight increase in blood sugar due to the presence of natural sugars and carbohydrates in peanuts.
- 2–3 hr: Stable blood sugar levels due to the high fat and protein content which aids in slow digestion and sustained energy.
“Many in the low-carb diabetes community find that incorporating peanut butter into their diet helps manage hunger without causing significant blood sugar spikes, especially when paired with other low-carb foods.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Choose natural or unsweetened peanut butter to avoid added sugars and consume it with fiber-rich foods like celery or a small apple to further slow glucose absorption.
🤔 FAQs about Peanut butter
Is peanut butter good for diabetics?
Yes, peanut butter is generally good for diabetics due to its low carbohydrate content and ability to help stabilize blood sugar levels.
How much peanut butter can a diabetic safely eat?
Moderation is key. A typical serving size of about two tablespoons is considered safe for most diabetics, keeping in mind overall daily fat intake.
Can peanut butter be eaten at any time of the day?
Yes, peanut butter can be a versatile snack or meal component for diabetics, suitable for any time of the day due to its stable effect on blood sugar levels.
