Is peanut butter low glycemic
Can people with diabetes eat peanut butter?
Peanut butter provides nutrients that may help people with diabetes manage glucose levels. However, it can also be high in calories, and many brands contain added salt, fat, and sugar.
Past
Natural peanut butter and peanuts are low glycemic index (GI) foods. This means that when a person eats it, their blood sugar levels should not rise suddenly or too high.
A diet that is high in magnesium
This article looks at how peanut butter might impact diabetes, considers any risks involved, and looks at other healthful snacks for people with diabetes.
The GI is a
Foods that digest slowly and release sugar gradually into the bloodstream have a lower GI score.
Peanuts have a
After eating a food that is high on the index, such as glucose, blood sugar levels will spike dramatically and quickly.
After this, a rapid fall in blood sugar can result in renewed hunger and tiredness.
These cycles of spiking and crashing blood sugar and insulin levels are not good for the body. They can contribute to the development of type 2 diabetes.
A pilot study involving 16 healthy adults found that taking 2 tablespoons of peanut butter with white bread and apple juice led to a significantly lower glucose spike, compared with taking only bread and juice. The results were published in 2018.
Peanuts are a good source of magnesium. Many people with type 2 diabetes have low magnesium levels.
Scientists
- improving insulin sensitivity
- reducing oxidative stress
- helping prevent systemic inflammation
Peanuts and peanut butter can provide dietary magnesium.
Everyone can benefit from eating foods that are rich in nutrients. Peanut butter provides protein and a range of vitamins and minerals.
Two
- calories 188
- protein 7.7 g
- carbohydrates: 6.9 g including sugar (2.6 g) and fiber (2.7 g)
- saturated fat: 2.4 g
- unsaturated fat 7.4 g
- monosaturated fat 4.5 g
- calcium: 14 milligrams (mg)
- iron: 0.6 mg
- magnesium 51 mg
- phosphorus 102 mg
- potassium 238 mg
- sodium 156 mg
- zinc 0.9 mg
It also contains B vitamins, especially niacin and folate, vitamin E, and vitamin K.
The nutritional value will depend on the type and brand of peanut butter. Fortified and unsalted versions are also available.
A 2012 study found that women with obesity a risk factor for developing type 2 diabetes were able to manage their blood sugar throughout the day after eating peanut butter or peanuts at breakfast.
The researchers focused on the beneficial effects of the peanuts after the participants had consumed a high-carbohydrate lunch.
The participants in the study who ate peanuts for breakfast:
- experienced reduced blood glucose levels
- experienced reduced appetite
- consumed less food throughout the day
Levels of a hormone called GLP-1 were also higher among those who ate peanuts, compared with the control group.
GLP-1 stimulates insulin production, lowers insulin resistance, and decreases appetite. The function of GLP-1 is important to people with diabetes. Some diabetes drugs, such as Byetta (exenatide), try to mimic this hormone.
However, although the women in this study were at risk of developing diabetes, they did not have the condition.
As such, the study does not give us a complete picture of how peanut butter for breakfast might benefit people with diabetes.
The study also involved just 15 people. Scientists need to reproduce the results in a larger study to confirm that they were not down to chance.
Peanuts versus candy
In a 2009 study, 25 men and women ate a set amount of either peanuts or candy every day for 14 days.
The participants who ate candy gained weight, and their waistlines expanded.
However, the participants who ate peanuts did not put on weight, and their waistlines remained the same as at the start of the study.
Furthermore, the participants who ate peanuts rather than candy appeared to experience a positive change in metabolism, as their basal metabolic rate increased.
Those who consumed candy had a negative effect on their metabolism.
Again, this is a small study sample, so people should interpet the results with caution.
The results of these and other small studies appear to suggest that peanut butter is some sort of diabetes superfood. However, there may be some risks.
Added sugar
Many store-bought peanut butters contain added sugars. People with diabetes should check the label and choose all-natural peanut butters. Low-fat peanut butters, too, may contain more sugar than other varieties. Look for peanut butter that includes only peanuts and maybe some salt in the ingredients.
Fatty acids
Peanuts contain fat, including relatively high levels of omega-6. Omega-3 fatty acids tend to reduce inflammation, but having a higher ratio of omega-6 may increase it. A high intake of omega 6 may cause an imbalance in the ratio of healthful fatty acids and increase the risk of obesity and insulin resistance, according to a
As diabetes is an inflammatory condition, it is important to have a balanced ratio of omega 6 to omega 3 in order to manage and reduce the risk of obesity and diabetes complications.
Calories
Peanut butter is a high-calorie food. Eating too much could contribute to obesity, and this is a risk factor for diabetes and for a worsening of diabetes. People should consume peanut butter in moderation and be mindful of the calories in each serving. One tablespoon of peanut butter contains around 188 calories.
Peanut allergies
Some people have a peanut allergy. This can be serious and possibly life-threatening.
People who know or suspect they may have a peanut allergy should speak to a doctor before consuming peanuts or related products.
Need for more evidence
Human studies on the effects of peanut butter have mostly been small and have not focused on people with diabetes. More evidence is needed to confirm that peanut butter is useful for people with diabetes.
Dietitians specializing in diabetes suggest that almonds and almond butter, as well as sunflower seeds and sunflower seed butter, can be alternatives to peanuts and peanut butter.
Almonds and sunflower seeds are high in vitamins and minerals that are important for people with diabetes.
Some of these include:
Sunflower seeds are also high in polyunsaturated fat, while almonds are rich in monounsaturated fats. Both of which may help prevent diabetes.
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes.
However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
Are peanuts good for diabetes?
Peanuts are available in a variety of forms, such as plain peanuts and butter butter. Generally, people living with diabetes can safely include peanuts as part of a balanced eating plan.
People with diabetes need to make sure their blood sugar levels do not rise too quickly and too far. For this reason, they need to think carefully about their diet. They may wonder if peanuts are suitable or not.
Peanuts have a low glycemic index score and glycemic load, and they contain important nutrients, making them a good choice. However, there may be some risks, too.
This article explores a few things that people with diabetes should be aware of before deciding to eat peanuts.
Peanuts are not actually nuts but legumes, like beans or peas. They have properties that make them similar to legumes, but they are also similar to nuts.
Plenty of evidence suggests that both legumes and nuts are good for a persons health.
A
These may help to lower the risk of cardiovascular and heart disease, high blood pressure, cholesterol, and inflammation. These can all occur with diabetes.
According to the United States Department of Agriculture (USDA), one ounce (oz) or
- calories 161
- protein 7.31 g
- carbohydrates: 4.57 g including sugar (1.34g) and fiber (2.4g)
- saturated fat: 1.78 g
- unsaturated fat 6.93 g
- monosaturated fat 4.41 g
- calcium: 26 milligrams (mg)
- iron: 1.3 mg
- magnesium 48 mg
- phosphorus 107 mg
- potassium 200 mg
- sodium 5 mg
- zinc 0.93 mg
It also contains B vitamins, especially niacin and folate, and vitamin E.
Peanuts are not only valuable for their nutritional content. They also have a low impact on blood glucose levels.
The glycemic index (GI) rates foods based on how quickly they cause an increase in blood sugar.
Foods with a low GI score tend to convert to sugar slowly and steadily. High-GI foods release glucose quickly into the bloodstream.
A person with diabetes will need to consider these numbers when deciding how much insulin they need, and what and when they can eat.
The GI scale goes from 0100. An item with a score of 0 would not affect blood sugar, such as water. A score of 100 is pure glucose.
Another common measurement is the glycemic load (GL). This takes into account the GI score of a food and the serving of carbohydrate in a portion. It better evaluates the impact the food will have on blood sugar levels. Foods with a GL of 10 or less are considered low-impact foods.
Peanuts have a
This low impact on blood sugar levels is one reason why peanuts can be a good snack for people with diabetes.
Cardiovascular disease is a
The minerals and fiber that are present in legumes which include beans and peanuts are good for the heart, according to the
They can help decrease blood pressure, and the fiber can leave a person feeling full. Fiber can also help reduce blood sugar levels. These are important factors for people with diabetes.
High blood pressure, high cholesterol levels, and obesity are all direct risk factors for diabetes and many of its complications, including cardiovascular disease.
Any food that protects the heart may be helpful for anyone with diabetes.
A
This suggests there may be a link between eating peanuts and heart health, although more research is needed to confirm this. The study appeared in JAMA Internal Medicine.
Reasons for this might include the fiber content and the minerals present in peanuts.
Peanuts contain some sodium and even more if salted. This can raise blood pressure, but they also contain calcium, magnesium, and potassium, which can all protect heart health.
Potassium
The nutritional and health value of peanuts will also depend on the processing, which can add a lot of salt, sugar, and fat.
Peanuts, like beans and legumes, contain fiber. The American Diabetes Association encourage people with diabetes to eat fiber as people because it can:
- help lower cholesterol levels
- make a person feel full for longer and after eating less
- reduce or slow the absorptions of glucose
Studies have shown that a high fiber intake can decrease the risk of type 2 diabetes by
The same factors that reduce the risk of developing type 2 diabetes also lower the risk of it progressing and leading to complications.
Peanuts contain omega-6 fatty acids in
Some
However, other research indicates that omega-6 fats may reduce the risk of type 2 diabetes.
A 2016 study published in the American Journal of Clinical Nutrition found that people with higher concentrations of omega-6 fats in their blood had a lower risk of developing type 2 diabetes.
This study involved men who did not already have diabetes, and more tests are needed to find out the exact role omega-6 fats play in diabetes.
If a person is going to eat peanuts regularly, they should also consume foods containing omega-3 fatty acids, such as walnuts, flaxseed, and oily fish like sardines and salmon.
Peanuts may have some benefit for diabetes, but not all peanut-based foods are helpful. Peanut candies are high in sugar, and peanut butter may contain added salt, oil, and sugar.
The added fats are generally trans fats or saturated fats, which are more inflammatory and less healthful for the heart.
However, a simple, natural peanut butter with little or no added salt or sugar may be a good addition to breakfast, for example, as it helps a person to feel full for longer.
Learn more here about the benefits and drawbacks of peanut butter for diabetes.
Various peanut butters are available. Check the ingredients and choose one that contains no sugar, or, better still, one that contains only peanuts.
Peanuts can be high in fat and calories, but some research suggests that, in moderation, they may help with weight loss and management of weight and body mass index (BMI).
They also experienced better management of weight and certain fats in the blood.
Peanuts can be a good addition to the diet of many people with diabetes, but there may be some risks.
Allergies: Some people have an allergic reaction to peanuts, resulting in life-threatening reactions. A person should be sure that they do not have an allergy before adding peanuts to their diet.
Sodium and other additives: The increased sodium, fat, sugar, and other flavorings in store-bought peanuts are unlikely to be healthful for a person with diabetes. It is better to buy unsalted peanuts, roasted or raw and roast or boil them at home, adding a little seasoning to taste.
Calorie content: One ounce of raw peanuts contains 161 calories, and store-bought peanuts will contain more. It also contains carbohydrate. People should check the carb and calorie content and account of peanuts in their diet, if they are watching their weight and carb intake.
Aflatoxin mold: A mold that is often present on peanuts produces a toxin called aflatoxin. This is acceptable in the U.S, at varying levels, but people who have diabetes and liver problems should limit their exposure to aflatoxins.
Reduced nutrition: Some peanut-based products such as PB2, a powdered peanut butter are highly processed. They are unlikely to provide the same health benefits as whole peanuts.
Unlike nuts, peanuts taste different when raw. A person must cook them before eating them, for example by roasting them in an oven or a skillet or boiling them.
Add garlic or a pinch of chili for flavor, instead of salt.
As peanuts have fewer carbohydrates than starches, people with diabetes can eat them in moderation. They should however be aware that any added fat, salt, or sugar can lead to weight loss and other problems, such as high cholesterol and blood pressure.
Plain peanuts can have a positive impact on blood glucose, cardiovascular health, and possibly maintaining a healthy weight.
This can make them a more healthful option than other snacks, such as a bag of chips. Adding a small handful of peanuts to the diet each day can be a great way to manage the appetite while keeping the blood sugar stable between meals and getting essential nutrients.
However, peanuts are also high in calories, and some brands may contain oil and added carbohydrates. Processed peanuts may include high amounts of sodium, sugar, fat, and other additives.
For this reason, people should check the nutritional label of any premade peanut snacks, and account for the calories and carbs in their dietary tracking.
