Peanut Butter for the Diabetic

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.