Is Peanut Butter Good for Diabetes?

Did you know that India has the second-largest number of diabetes patients globally?

Yes, it's an alarming rate. In fact, 25% of the Indian youth suffer from Type 2 Diabetes. While the majority of the affected are 45 years or older, the increasing rate of youth diabetes is alarming. The reason for these numbers is our sedentary lifestyle, poor diet, and in many cases genetics.

However, there is a two-pronged solution - Prevention and Management. If there's anything the pandemic taught us it's the importance of a healthy lifestyle. Working out daily, eating protein-rich diets and avoiding an unhealthy level of sugar are just some ways we can make ourselves stronger and fight diabetes.

Even though diet isn't the complete solution for diabetes, it is an extremely important part of the solution. A good, balanced diet is what helps medicines and exercise to show results. Swapping high-sugar items from your diet with high-protein, nutrient-rich nut butters, fruits, and vegetables, can make a remarkable difference.

Peanut butter is good for diabetes! It's a great way to start a healthier and more balanced lifestyle. It’s high protein for one, but it has a lot of other benefits which we talk you through below. It's up to you to make the choice of a good quality peanut butter. Made from real nuts and no additives, the Happy Jars peanut butter can withstand all quality checks.

Note: We've referenced medical journals and write-ups at the bottom of this blog for you to read more detail about this topic.  

How does Peanut Butter help with type 2 diabetes?

Type 2 diabetes occurs when our body doesn't respond to the insulin which urges our pancreas to over-produce it. The way to prevent or manage it is by adopting a healthier lifestyle. Working out, eating healthy, and testing regularly can go a long way.

This is where peanut butter works as a great solution. Here's 4 reasons why:

1. Helps with portion control - We eat more than we need to because we don't feel full. The best way to fix it is by eating more protein. Peanut butter can make any sweet or savoury meal protein-rich (and delicious). And it’ll help you feel fuller for longer, while eating less quantities of food.
2. Creates a balanced meal - This means pairing your complex carbs (brown rice, quinoa, potato) with protein and vegetables that cover roughly 70% of your plate. It's difficult and time-consuming to think of meal ideas but we got you covered with our peanut butter recipes.
3. Substitutes for fat and sugar additives - It goes without saying that a healthy diet means eating good, natural fat and minimising processed sugar. If your doctor has recommended no butter on your toast and no sugar in your shakes, then peanut butter is a good alternative to turn to. Switch to savoury, smooth or crunchy unsweetened peanut butter and use that to add flavour and protein to your toasts, shakes, oats or besan chilas.
4. It's got magnesium - Many people with type 2 diabetes have low magnesium. The minerals in peanut butter improve the body's insulin sensitivity, reduce oxidative stress, and help prevent systemic inflammation.

By understanding these dietary basics, you can improve your overall protein, mineral and vitamin intake which makes peanut butter good for diabetes.

Are there any risks with eating Peanut butter?

If you're not allergic to peanuts, it works great when eaten in moderation. Eating too much or eating a poor quality of peanut butter can cause weight gain which then negatively impacts the rest of your health.

Try to buy a natural, unsweetened peanut butter, or one with the lowest number of ingredients. Any butter with a high level of added salt, added sugar, preservatives or hydrogenated fats can do more harm than good. Choose wisely!

Here’s some FAQs from diabetic customers

What type of peanut butter is good for diabetics?

Natural peanut butter, made with only peanuts. This variety of natural, unsweetened peanut butter contains only 20% of carbohydrates which helps you manage your blood sugar levels. Be sure to read the labels before you buy peanut butter, choose one with no added sugar or preservatives for the best nutrition. You can see the Happy Jars range of Unsweetened Peanut and Almond Butters here.

Is peanut butter OK for Type 2 diabetics?

If eaten in moderation (2 tbsp a day) peanut butter can be a very healthy addition to the diet. It can replace the dairy butter on your toast, sweeteners in your shakes or cold coffee and can be a great dip as well (sweet or spicy!)

What is the best butter for diabetics?

Truthfully, as a diabetic, you want to avoid unsaturated fats. For cooking, choose good quality olive oil over commercial butter. Is peanut butter food for diabetes? Yes, it is, especially for spreading on your toasts or topping food to add much needed protein to your food. Experiment with chilly and unsweetened peanut butter. They're delicious and have controlled calories and no added sugar at all.

What is the best thing for diabetes to eat before bed?

Many diabetics suffer from the 'dawn phenomenon' which results in imbalanced insulin levels in the morning. Before bed or in your last meal for the day, try to eat something high in fiber and low in fat. Whole-wheat crackers with cheese or an apple with peanut butter is a great snack.

Article references:

One in every four of India’s youth suffer from deadlier type 2 diabetes

Diabetes among senior citizens more prevalent in urban India: LASI report

Is peanut butter good for you?

Risks and considerations