I am constantly surprised by the number of diabetics who are unaware that simple peanut butter is a great protein source that is beneficial in a diabetics diet. And once I mention it they usually look at me like I am crazy and say, “but what about fat and cholesterol?” Remember to eat everything in a reasonable amount. I am not advocating a half jar of peanut butter per serving. Most commercial peanut butters contain no trans fat and around 3 grams of saturated fat per a two tablespoon serving. Two tablespoons is quite a bit of peanut butter. Following are some easy ways to add peanut butter to your diet to help you control your blood sugar.
- In a hurry at breakfast? Spread a tablespoon of peanut butter on a piece of whole grain toast.
- When eating pancakes, spread with peanut butter instead of butter or margarine. Top off with sugar-free syrup.
- Peanut butter, regular Jif Peanut Butter used as this example, has more protein than carbohydrates. This is important for diabetics.
- Need a quick snack? Cut a slice of whole grain bread in half. Top one of the halves with a tablespoon of peanut butter, add a tablespoon of low-sugar jelly then top with the other half of the bread. Or you can eat it without the top piece of bread if you prefer.
- For snacks, lunches or party platters, cut a rib of celery into three or four pieces. Stuff the inside with some peanut butter.
- Slice an apple into wedges. Dip into peanut butter for snacking. The protein in the peanut butter will help to counteract the natural sugar in the apple.
- When eating out and tempted by dessert, eat a few bites or small slice of peanut butter pie. This should be after eating meat or other protein during your meal. I have done this several times at a local steakhouse and it has never caused my blood sugar to go over 120.
- At a birthday party and want a piece of cake? Ask the hostess for a small slice of cake and a tablespoon of peanut butter. I always do this and it has never increased my blood sugar.