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Is it OK for diabetics to eat peanut butter?

Peanut butter can definitely be part of a healthy diabetes diet plan. Always look for peanut butter that contains only peanuts and maybe some salt. Avoid peanut butter that includes added sugars and hydrogenated oils.

medicalnewstoday.com - Diabetes and peanut butter: Effects, research, and risks

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Peanut butter may help people manage diabetes, a condition that affects blood sugar levels. How exactly does this popular snack help to manage the condition? Past studies have shown that, in a low-carbohydrate diet, replacing certain staple foods with tree or ground nuts, including peanuts, can help decrease weight, improve blood sugar, and regulate blood lipids, or fats, in people with type 2 diabetes. 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 may also offer protective benefits against the development of diabetes. Peanuts are a good source of 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. GI and blood sugar Share on Pinterest Peanuts have a very low GI score and release sugar gradually into the bloodstream. The GI is a 100-point scale that ranks foods according to how blood sugar and insulin change after eating specific food types. Foods that digest slowly and release sugar gradually into the bloodstream have a lower GI score. Peanuts have a GI score of just 14 , making them one of the lowest GI foods. 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. Magnesium Peanuts are a good source of magnesium. Many people with type 2 diabetes have low magnesium levels. Scientists have suggested that supplemental magnesium, especially with fiber, might offer protection from type 2 diabetes by: improving insulin sensitivity

reducing oxidative stress

helping prevent systemic inflammation Peanuts and peanut butter can provide dietary magnesium.

Nutrition Everyone can benefit from eating foods that are rich in nutrients. Peanut butter provides protein and a range of vitamins and minerals. Two tablespoons (32 grams (g)) of chunk-style peanut butter with salt contains: calories 188

protein 7.7 g

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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. Research 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 Share on Pinterest Peanuts are a more healthful alternative to 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. Risks and considerations 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 study published in 2016. 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. Other nuts 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. Share on Pinterest Almond butter is a delicious alternative to peanut butter for those who are allergic to peanuts or dislike the taste. Almonds and sunflower seeds are high in vitamins and minerals that are important for people with diabetes. Some of these include: copper

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vitamin E

selenium

magnesium

manganese

zinc

B vitamins Sunflower seeds are also high in polyunsaturated fat, while almonds are rich in monounsaturated fats. Both of which may help prevent diabetes.

medicalnewstoday.com - Diabetes and peanut butter: Effects, research, and risks

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