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https://www.bluecircle.foundation/food/peanut-butter-unsweetened
Peanut butter unsweetened
CARBS
6 grams
PROTEINS
8 grams
FATS
16 grams
Unsweetened peanut butter is a suitable option for managing diabetes due to its low carbohydrate content and absence of added sugars.
Quantity: 2 tablespoons (32 grams)
Glycemic Index: 14
Glycemic Load: 1
Fiber: 2 grams
Key Nutrients: Magnesium, Potassium, Vitamin E
Health Impact: The low carbohydrate content and high fat and protein levels in unsweetened peanut butter help to minimize blood sugar spikes and provide sustained energy.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load, and time the bolus with the slower digestion rate of fats and proteins.
🍽️ Best Paired With (Veg)
- Celery sticks – Adds crunch and fiber with minimal carbs, enhancing satiety without impacting blood sugar significantly.
- Flaxseed crackers – Provides omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – High in protein and helps in stabilizing blood sugar levels when paired with peanut butter.
- Turkey slices – Lean protein source that can help balance macronutrient intake and manage hunger.
🥄 Smart Substitutes
- Almond butter – Similar texture with a higher content of vitamin E and magnesium.
- Sunflower seed butter – Nut-free and rich in vitamin E, magnesium, and selenium.
- Cashew butter – Lower in fat than peanut butter and has a creamier texture.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as peanut butter has low carbohydrates and a high fat content, which slows glucose absorption.
- 30–60 min: Slight increase in blood sugar may occur depending on individual insulin sensitivity and total daily carb intake.
- 2–3 hr: Blood sugar levels should remain relatively stable due to the low carbohydrate content and presence of healthy fats.
“Many in the low-carb community find that incorporating healthy fats like those in unsweetened peanut butter helps manage hunger and cravings while keeping blood sugar levels stable.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume with a source of fiber or protein to further slow glucose absorption.
🤔 FAQs about Peanut butter unsweetened
Is peanut butter good for diabetics?
Yes, unsweetened peanut butter is low in carbs and high in fat, making it a good choice for managing blood sugar levels.
Can I eat peanut butter every day?
Yes, in moderation. It's important to monitor overall fat intake, but daily consumption can be part of a balanced diabetic diet.
What should I look for when buying peanut butter?
Choose natural, unsweetened varieties without added sugars or hydrogenated oils to avoid unnecessary carbs and unhealthy fats.
Have a question about Peanut butter unsweetened or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
