What's the truth about peanuts and blood sugar?
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Discover how peanuts and peanut butter actually affect glucose control.

1) A typical 100 gram serving of organic peanut butter can supply 22 grams of carbohydrates. 5 of those grams are in the form of digestion-slowing, glucose-stabilizing DIETARY FIBER. That means natural peanut butters are classified as LOW GLYCEMIC INDEX, and a serving of peanut butter should NOT spike your blood sugar.

2) A serving of peanut butter supplies about 22 grams of PROTEIN – an essential macronutrient that helps you build muscle. Quality sources of protein also help you increase your INSULIN SENSITIVITY. Protein also helps to slow digestion, while increasing feelings of fullness. This can help you avoid over-eating, thus aiding weight management.

3) 51 out of 100 grams of peanut butter are pure fat, so just 2 tablespoons could give you about a quarter of your daily recommended intake of fat. But this high fat content can actually be very beneficial to your blood sugar control, and your heart health.

4) Organic peanut butter is mostly comprised of heart-healthy MONOUNSATURATED and POLYUNSATURATED FATS, and over 50% of its fat is in the form of OLEIC ACID. Studies show that regularly consuming oleic acid can work to improve your lipid profile, by lowering levels of artery-clogging LDL cholesterol, without negatively affecting levels of artery-cleansing HDL cholesterol.

5) Organic peanut butter can also give you a wealth of other beneficial antioxidant micronutrients, including vitamins B3, B6, B9, and E, plus copper, magnesium, and manganese. These micronutrients can help fight free radical damage, which can help to lower the risk of heart disease and some forms of cancer, while also reducing damaging LDL cholesterol and triglyceride levels.

6) Processed peanut butters from large food corporations are a different story. These peanut butters utilize cheaply-grown peanuts, where farmers employ a host of synthetic pesticides, herbicides, or fertilizers, in order to lengthen the growing season, and to keep insects from eating their crops. These chemicals may transfer potentially toxic chemical residues to some brands of peanuts, peanut oils, and peanut butters.

7) Food corporation peanut butter products are typically loaded with other flavor enhancers, usually in the form of extra SODIUM content. Regularly consuming high amounts of salt can further increase your risk of heart disease. They also tend to contain high amounts of ADDED SUGAR, which can increase your risk of developing type 2 diabetes.