As someone with diabetes, I am always looking for bites that won’t spike my blood sugar. Though I have to be on insulin to live (I have type 1 diabetes, an autoimmune disease in which my body attacks insulin-producing cells and therefore does not make the hormone on its own), eating foods that are low in carbohydrates (not just sugar) helps ease the mental load of the chronic illness. So, in the name of science and journalism, I decided to try eating peanut butter every day for a week to see how it impacted my body (and blood sugars).
Meet the expert: Lauren Manaker, R.D., a dietitian and author.
Peanuts offer a natural source of a slew of nutrients, explains Lauren Manaker, R.D., a dietitian and author. Of course, it all depends on the peanut butter you’re eating. “Assuming the peanut butter isn’t made with added sugars, it can have a minimal impact on blood sugar levels because it’s low in carbohydrates and is a source of ‘good’ fats and protein,” she says. “The fats and protein slow down the digestion of carbohydrates, which helps reduce the risk of rapid spikes in blood sugar. This makes peanut butter a great option for supporting healthy blood sugar, especially when paired with carbohydrate-rich foods like bread, crackers, or fruit.”
What happened when I ate peanut butter every day
I changed things up by alternating how I enjoyed the creamy, nutty goodness. I ate a tablespoon of peanut butter straight up (on a spoon), added a tablespoon of it to my morning yogurt and granola, and even dipped an apple into it to see if it made a difference in how my body reacted to faster-acting carbohydrates.
As a frequent peanut butter eater, I didn’t see many differences in terms of my body composition or digestion. But, I did see a change when it came to my blood sugar. I wear a continuous glucose monitor (CGM) that measures the levels of glucose between the layers of my skin in five-minute increments. So I can see how certain foods lead to blood sugar fluctuations, and can respond in real time as my insulin pump adjusts the levels of insulin it gives me based on my blood sugar numbers. While pretty much anything may raise blood sugar (stress, illness, eating carbohydrates without giving myself insulin, hormone changes), some foods lead to more of a spike than others. My favorite part of the peanut butter challenge, as I’ll call it, was that I noticed no spikes after eating a tablespoon.
I experienced the below during the week-long challenge:
Peanut butter nutrition
I opted for traditional, creamy Jif peanut butter. While I am partial to natural options (with hefty chunk for some crunch), my wallet sent me in this more affordable direction. Though one serving size is 2 Tbsp, which is what is listed below, it’s worth pointing out that I ate 1 tablespoon a day.
So, 2 Tbsp of Jif Creamy Peanut Butter includes:
- Calories: 190 Total
- Fat: 16 g
- Saturated Fat: 3.5 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 140 mg
- Total Carbohydrate: 8 g
- Dietary Fiber: 2 g
- Total Sugars: 3 g
- Total Added Sugars: 2g
- Protein: 7g
And the brand says it contains the following nutrients per serving:
- Calcium: 17 mg
- Iron: 0.5 mg
- Potassium: 184 mg
- Vitamin E: 2mg
-
Niacin: 5mg
The benefits of eating peanut butter
Full of protein
Yes, peanut butter can be very good for you when eaten in appropriate portions. “It’s a source of plant-based protein, which supports muscle repair and helps keep you feeling full,” Manaker explains.
Contains heart-healthy fats
“It’s also a source of heart-healthy monounsaturated and polyunsaturated fats, which can help lower ‘bad’ cholesterol (LDL) levels and support overall cardiovascular health,” says Manaker. In fact, one study found that older adults saw improved cognitive function when eating nut butter.
Boasts bone-boosting nutrients
“Peanut butter contains nutrients like vitamin E, a powerful antioxidant, as well as magnesium, which is essential for bone health and muscle function. It also provides potassium, which helps regulate blood pressure. It is also very accessible and versatile, making it a great food to have on-hand for many people.”
Affordable
Another pro? Peanut butter is often affordable and shelf-stable, making it a great addition to anyone’s pantry.
Peanut butter downsides
“While peanut butter has many benefits, there are a few potential downsides to consider,” Manaker says. A big aspect to note is that it is caloric, “so eating large amounts can add a significant amount of calories to a diet,” which may thwart weight loss efforts if this is not factored into your eating plan.
Another potential downside is added sugar. “Some brands of peanut butter contain added sugars, which can impact blood sugar levels,” she says. And, of course, peanut allergies are quite common, and may make eating it unsafe for others in your household. Peanut allergies are another consideration, Manaker notes, as they are common and can be severe. And even if you are not allergic, those around you may be.
The bottom line
Eating peanut butter every day was an easy experiment that I not only enjoyed taste-wise, but reaped the benefits blood sugar-wise, too. Unless you have an allergy, peanut butter offers loads of benefits, including protein to help you feel full and power your day, healthy fats to help curb blood sugar spikes and boost heart health, and so much more. The real difficulty is sticking to the serving size. If you’re anything like me, you’ll want a second spoonful!
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