Peanut Butter: What’s the Best Choice?
Peanut butter is a pantry staple for many, but with people living with Type 2 diabetes might be wondering: is peanut butter a healthy option? The good news is that peanut butter can be a great addition to a diabetes-friendly diet—if you choose the right kind.
In this blog, we’ll explore the benefits of peanut butter for blood sugar control, what to look for when choosing a brand, and some top diabetes-friendly peanut butter options.
Is Peanut Butter Good for Type 2 Diabetes?
Yes! Peanut butter can be a healthy choice for people with Type 2 diabetes because it is:
✔ Low in carbs – It won’t cause major blood sugar spikes.
✔ Rich in healthy fats – Helps with satiety and stable energy levels.
✔ A good source of protein – Supports muscle maintenance and appetite control.
✔ High in fiber – Aids digestion and blood sugar regulation.
A study published in The Journal of the American Medical Association (JAMA) found that consuming nuts and nut butters may reduce the risk of developing Type 2 diabetes due to their healthy fat profile and low glycemic impact. (Source)
According to the American Diabetes Association (ADA), nuts and nut butters, when eaten in moderation, can help stabilize blood sugar levels and reduce insulin resistance. (Source)
What to Look for in a Diabetes-Friendly Peanut Butter
Not all peanut butter is created equal! Here’s what to watch for:
✅ Best Choices:
Natural or organic peanut butter with only peanuts (and maybe a little salt).
No added sugar – Some brands sneak in unnecessary sugars that can spike blood sugar.
Minimal ingredients – The fewer, the better!
Healthy fats – Avoid hydrogenated oils and opt for peanut butter with natural oils.
🚫 Avoid These:
Peanut butter with added sugars (often listed as cane sugar, corn syrup, or honey).
Products containing hydrogenated or partially hydrogenated oils (trans fats).
Flavored peanut butter with chocolate or extra sweeteners.
For a deeper dive into how different peanut butter brands compare nutritionally, check out Harvard’s School of Public Health guide on healthy fats and nut consumption. (Source)
Top Diabetes-Friendly Peanut Butter Brands
Here are some highly rated peanut butters that fit a Type 2 diabetes-friendly diet:
🔹 Smucker’s Natural Peanut Butter – Just peanuts and salt, no added sugar or hydrogenated oils.
🔹 Crazy Richard’s 100% Peanuts Butter – One ingredient: peanuts!
🔹 MaraNatha Organic Peanut Butter – Organic and simple, with no unnecessary additives.
🔹 Teddie All-Natural Peanut Butter – A classic choice with minimal processing.
🔹 Crazy Richard’s Creamy Natural Peanut Butter – A great option with simple ingredients.
Where to Buy?
You can find these brands at major retailers like Whole Foods, Kroger, Walmart, Target, and Amazon.
How to Include Peanut Butter in a Diabetes-Friendly Diet
Even with the healthiest peanut butter, portion control is key. Stick to about 1–2 tablespoons per serving to avoid excess calories.
Here are some smart ways to enjoy peanut butter:
🥜 Spread on whole-grain toast with sliced bananas.
🥜 Stir into oatmeal for extra protein and flavor.
🥜 Dip apple slices into peanut butter for a fiber-rich snack.
🥜 Blend into smoothies with unsweetened almond milk.
🥜 Use in homemade peanut sauces for stir-fries or veggies.
For more diabetes-friendly snack ideas, visit Cleveland Clinic’s guide to healthy eating with diabetes. (Source)
Final Thoughts
Peanut butter can be a delicious and nutritious addition to a Type 2 diabetes-friendly diet—as long as you choose wisely. Opt for natural, no-added-sugar varieties, watch portion sizes, and pair it with fiber-rich, whole foods to keep blood sugar levels stable.