Does Peanut Butter Good for Diabetes? (Expert Answer)

Short Answer: Peanut butter is good for diabetes. Because it has healthy fats, protein, and magnesium and they can lower blood sugar spikes, improve insulin sensitivity, and reduce oxidative stress and inflammation.

Diabetes is a condition that affects your blood sugar levels and how your body uses insulin.

In diabetes, your body either does not produce enough insulin or does not respond well to it.

Insulin is a hormone that helps your cells take up glucose from the blood and use it for energy.

This can lead to various health problems, such as high blood pressure, heart disease, kidney damage, nerve damage, and vision loss.

One of the key factors in managing diabetes is diet.

What you consume can affect your blood glucose levels, which can impact your diabetes symptoms and overall health.

To effectively manage diabetes, you should consume fiber-rich foods like whole grains, fruits, vegetables, and legumes and avoid refined carbohydrates like white bread, pasta, rice, and sweets.

Now, peanut butter is a paste made from roasted peanuts.

People usually eat it as a spread on bread, crackers, or toast, or as an ingredient in sauces, desserts, or snacks.

Peanut butter is good for diabetes because it contains healthy fats, protein, and magnesium.

These nutrients can help lower blood sugar spikes, improve insulin sensitivity, and reduce oxidative stress and inflammation.

Two tablespoons of natural peanut butter can give you about 16 grams of fat (mostly unsaturated), 8 grams of protein, and 49 milligrams of magnesium (12% of your daily needs).

Fat can slow down the digestion and absorption of carbohydrates, which can prevent blood sugar spikes.

Protein can help you feel full and satisfied, which can prevent overeating and weight gain.

Magnesium can help regulate insulin production and action, which can improve blood sugar control.

Furthermore, peanut butter is a low glycemic index (GI) food and low GI foods are good for diabetes.

Because, they do not raise blood sugar levels quickly or too high.

Peanuts have a GI score of just 14, making them one of the lowest GI foods.

You can eat up to two tablespoons of peanut butter per day safely.

More than that can cause excess calories, fat, and sodium intake, which can increase the risk of obesity, high blood pressure, and heart disease.

Also, you shouldn’t eat peanut butter if you have a peanut allergy to prevent anaphylaxis.

Because, this is a severe allergic reaction that can be life-threatening.

You can buy fresh peanut butter in your local market or can order it from online.

Always choose natural peanut butter that has no added sugar, salt, or oil.

Because, these additives can increase the calories, carbohydrates, and sodium content of peanut butter, which can be harmful for diabetes.

You can store peanut butter in a cool, dry place for up to three months, or in the refrigerator for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing diabetes effectively.

I always recommend my diabetes patients to follow a diabetes-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

Get a Customized Diet Plan

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

Leave a Comment