Last Updated on January 17, 2023 by Dr Sharon Baisil MD
Introduction
There’s no denying that peanut butter is a classic flavor, loved by many. And for good reason – peanut butter is packed with antioxidants and other nutrients that can help promote health and well-being. In this article, we’ll discuss the benefits and risks of peanut butter for people with diabetes, as well as identify some dishes that are perfect for incorporating this delicious spread. So whether you’re looking to improve your diet or reduce your risk of complications associated with diabetes, read on to learn all you need to know about peanut butter!
Glycemic Index and Glycemic Load of Peanut/Peanut Butter
The speed at which a carbohydrate in food turns into sugar in your body is represented by the glycemic index (GI) of that food. As a research tool, GI was initially created. When you eat the same quantity of carbohydrates from various sources, the glycemic index (GI) is a point scale that measures how quickly your blood sugar and insulin levels rise.
Slow-digesting foods have a lower GI and are healthier because they release sugar into the bloodstream more gradually. A 100-point scale is used to assess foods based on their GI, with 100 indicating the most GI. Peanuts or peanut butter have a low GI of 14, making them a healthy snack.
Glycemic load (GL) gives us a more complete picture of a food’s overall impact on blood glucose levels by taking into account the GI. Glycemic load is the sum of carbohydrate quantity and the glycemic index of that carbohydrate. They contain a low glycemic load as well.
Expert recommendations:
- Dietary Guidelines for Americans – Peanuts and peanut butter are included in all of the suggested eating regimens.
- American Heart Association – Peanut butter, as well as other nuts and seeds, are recommended foods.
- Dietary Guidelines for Americans – Peanuts and peanut butter are included in all of the suggested eating regimens.
Peanut butter and peanuts can be included in a variety of ways in your diet.
- Mixed into a bowl of whole-grain oats at breakfast
- For lunch, you can add protein and crunch by sprinkling it on a salad.
- A mid-afternoon snack of a handful will help with munchies.
- As a glaze for grilled chicken breast, mix and heat with a little coconut milk.
- Crackers are a good option for an evening snack.
- To help you eat better and healthier, try one of these recipes today!
Benefits of Peanut Butter for Diabetics
People with diabetes might benefit from peanut butter since it helps regulate blood glucose levels. Several research has shown that persons with type 2 diabetes may manage weight, improve blood sugar, and control blood lipids or fats by substituting certain major foods with tree or ground nuts like peanuts.
The glycemic index (GI) of nuts and natural peanut butter is low. As a result, the blood sugar levels of someone who eats it should not spike abruptly or excessively.
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Given below are some of the benefits of peanut butter described in brief:
1 – Good source of magnesium
Magnesium is found in peanuts and other nuts. Magnesium deficiency is a common problem in people with type 2 diabetes. Supplementation of magnesium, particularly with fiber, may be beneficial for preventing type 2 diabetes by lowering oxidative stress, raising insulin sensitivity, and reducing systemic inflammation, according to scientists.
Dietary magnesium can be found in peanuts and peanut butter.
2 – Helps in weight management
Peanuts may help you keep a healthy weight and better manage your blood glucose levels by making you feel fuller and reducing your appetite cravings.
3 – Minimizes the risk of cardiovascular diseases
Peanut consumption may protect against cardiovascular illness, a frequent complication of diabetes, according to a study published in the Journal of the American College of Nutrition. Additionally, diabetes-related high blood pressure can be lowered by adding nuts to your diet.
4 – Reduces overall risk of type 2 diabetes
According to research published in the Journal of American Medical Association, eating peanuts or peanut butter may help prevent type 2 diabetes. Peanuts contain a lot of unsaturated fat, as well as other nutrients that aid insulin metabolism in the body.
5 – Nutritious
Eating foods that are high in nutrients can help everyone. Peanut butter includes proteins, vitamins, and minerals, as well as a source of protein. Two tablespoons (32 grams (g)) of chunk-style peanut butter with salt contains saturated fat 2.4g, protein 7.7g, calories 188, unsaturated fat 7.4g, monosaturated fat 4.5g, carbs 6.9g, magnesium 51mg, sodium 156mg, zinc 0.9mg, and potassium 238mg.
High concentrations of vitamin B12, as well as folate, vitamin E, and K, are found. The type and brand of peanut butter will determine its nutritional value. There are fortified and unsalted versions available as well.
Is there a danger of peanut butter causing diabetes?
Peanut butter appears to be a kind of diabetes “superfood,” according to the findings of these and other tiny investigations. However, there are some limitations as well.
1 – Calorie count
Peanut butter is a caloric snack that packs a lot of calories. Obesity increases the risk of type 2 diabetes, which may hasten the condition. It may also be caused by overeating. Each serving of peanut butter should be consumed in moderation, and the calories should be considered. Peanut butter has around 188 calories per tablespoon.
2 – Extra sugar content
Sugar is sometimes added to store-bought peanut butter. All-natural peanut butter should be chosen by people with diabetes who read the label. Peanut butter with low fat may also have more sugar than regular peanut butter. Only peanuts and maybe salt should be found in the ingredients of peanut butter.
3 – Fatty acids
Peanuts are fat-rich, with particularly high omega-6 levels. Inflammation is reduced by omega-3 fatty acids, but it may be exacerbated by a high ratio of omega-6. A high intake of omega-6 may shift the healthy fatty acid ratio away from ideal, increasing the risk of obesity and insulin resistance, according to a study published in 2016.
4 – Peanut allergies
Peanut allergy is common in some people. This may be harmful or even deadly. Before eating peanuts or related products, individuals who know or suspect they have a peanut allergy should speak to a doctor.
Final Words
There isn’t a definite answer as to whether peanut butter is good for diabetics, as it depends on the person’s diet and medical history. Some people might feel that it offers a good balance of protein, healthy fats, and carbohydrates, while others might find that it causes excessive spikes in blood sugar levels. If you’re looking for a nutritious snack that can help manage your diabetes, feel free to experiment with different forms of peanut butter and see what works best for you. Hopefully, you found this blog highly valuable!
FAQs
What kind of peanut butter is good for diabetics?
Peanut butter is a fantastic nutritional and antioxidant-rich food that may be suitable for diabetics. Peanuts provide 176 grams of protein per hundred grams, as well as 5 grams of fiber. Peanut butter, on the other hand, has been found to help keep blood sugar consistent throughout the day. In addition, peanuts contain healthy fats that can be absorbed by the body easily.
Peanut butter is also an excellent source of vitamins E and B6, both of which are important for diabetics because these vitamins play roles in regulating blood sugar levels and reducing inflammation. Additionally, peanuts are rich in minerals like magnesium, potassium(), copper, and zinc.
Should I eat it with bread or alone, as part of a low-carb diet?
It is ultimately up to you as to whether or not you choose to eat bread with your bone broth. There are a variety of reasons why this may be beneficial for you, including the fact that bread can help bind the broth together and make it more palatable. Additionally, bread can provide essential nutrients like Vitamins B6 and B12.
What types of nut butter should I be eating if I have diabetes?
It’s vital to eat a nutritious diet that includes healthy fats if you have diabetes. These include nut kinds of butter, which are high in unsaturated fats and nutrients such as vitamin E and omega-3s.
Many people with diabetes struggle to stick to a normal diet due to the sugar content in many foods, so adding nut butter into your daily routine can help make things easier. Some of the best options include almond butter, cashew butter, sunflower seed butter, sesame tahini paste, pumpkinseed oil (high in alpha-linolenic acid), shea butter (rich in fatty acids including stearidonic acid), and ghee (the closest equivalent of cow milk).
Make sure to read the ingredients list carefully before buying because some nut butter may contain added sugars or artificial flavors. It is also advisable to limit your intake of processed food since these often contain unhealthy additives and preservatives that aren’t good for your health regardless of whether you have diabetes or not.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
https://doi.org/10.1002/oby.20654
https://doi.org/10.1080/07315724.2018.1519404
https://pubmed.ncbi.nlm.nih.gov/17389701/
https://pubmed.ncbi.nlm.nih.gov/29501221/
https://care.diabetesjournals.org/content/5/3/343
https://care.diabetesjournals.org/content/42/Supplement_1/S46
https://www.nature.com/articles/ejcn2009121
