Published:
August 21, 2023
September 19, 2024
by
Author Name
— Signos
Author Title
Green checkmark surrounded by green circle.

Reviewed by

Text Link
Green checkmark surrounded by green circle.

Updated by

Text Link
Green checkmark surrounded by green circle.
Published:
September 19, 2024
— Updated:
This is some text inside of a div block.

Table of contents

Peanut butter is a popular spread and a component of one of the most iconic sandwiches in the United States. Rich and creamy, it can increase the protein content of many snacks and meals. When homemade, peanut butter is an unprocessed food, as the peanuts are often roasted, ground, and turned into a paste. However, commercial peanut butter companies add in sugar, oils, and trans fats, which influence the glycemic index and health benefits of this delicious nut butter.

This article will explore how peanut butter may impact blood sugar levels and the health benefits of including this spread in your diet. 

Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Glycemic Index Table

Peanuts are considered a low glycemic index food with a rating of 13.¹ Peanuts contain carbohydrates, yet they also contain important nutrients like fiber, which ensures that when eating this food, the body will digest it slowly and release sugar gradually into the bloodstream, allowing you to avoid rapid, steep blood sugar spikes. 

Peanut butter, in itself, does not have an individual glycemic index rating since, in its purest form, it is created by roasting peanuts. This cooking method does not alter the glycemic index of the nut. The peanuts are then ground into a paste, which consumers know as peanut butter. 

Added ingredients in commercially available peanut butter products do impact the glycemic index of this nut butter. Be mindful to check the nutritional labels of products to identify what other ingredients are present in your peanut butter.

The below glycemic index and glycemic load data is for 100g of raw peanuts, which is approximately two-thirds a cup:¹ ²

Glycemic Index

13

Serving Size

100g

Carbohydrate* per Serving (g)

26.5 g

GL per Serving

1.00

Nutritional Facts

Peanut butter is a balanced energy source that contains all three major macronutrients: carbohydrates, protein, and fat. It contains only 20% carbs, making it perfect for a low-carb diet, but it is extremely high in fats, which contributes to a high-calorie count.

The nutritional information below is for 100g of raw peanuts.²

Calories

588 kcal

Carbs

26.5 g

Protein

23.2 g

Fiber

8 g

Cholesterol

0 mg

Vitamins

B6 (0.44 mg), Calcium (49 mg), Magnesium (180 mg), Phosphorus (380 mg), Potassium (636 mg)

Sodium

17 mg

Total Fat

51.41 g

Is Peanut Butter Good for Weight Loss?

While being high in fat and calories, peanuts do not appear to actively contribute to weight gain.²³ Observational studies have shown that consuming peanuts may help maintain a healthy weight and reduce the risk of obesity.²⁴ ²⁵ ²⁶ ²⁷ 

One small study with healthy women suggested that when other sources of fat were replaced with peanuts, the participants lost 6.6 pounds.²⁸ Another study found that when three ounces of peanuts were added to the daily diet of healthy adults for eight weeks, they did not gain as much weight as expected.²⁹

However, while peanuts may help with weight loss goals, peanut butter often contains added sugar and other ingredients that may work against these efforts. Check the ingredients list of all peanut butter products before purchasing and try to buy natural peanut butter, when possible. 

Is Peanut Butter Safe for People Living with Diabetes?

Peanut butters without added sugar or other ingredients have a low glycemic index rating and are a great choice for those living with diabetes. However, peanut butter is rarely eaten alone, and is often paired with carbs like oatmeal, toast, or apples. When paired with these types of carbohydrates, the fat and protein in peanut butter slows down the digestion of the carbohydrates, leading to a smaller blood sugar spike.

However, not all peanut butter brands are created equal. Be mindful of added ingredients to peanut butter products and look for natural varieties made without hydrogenated oils (trans fats).

Peanuts also contain high levels of omega-6 fatty acids, which tend to increase inflammation. A high intake of omega 6 may cause imbalances in the ratio of healthy fatty acids and increase the risk of obesity and insulin resistance.²² To reduce this imbalance, be mindful of serving sizes when consuming peanut butter.

Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Allergies

While peanuts are associated with many health benefits, there are some health concerns to consider.

Peanuts are one of the most common food allergens in the world, and approximately 1% of Americans possess this allergy.¹⁷ Peanut allergies are potentially life-threatening and are sometimes considered to be the most severe allergen.¹⁸ Symptoms of a peanut allergy include itchiness of the mouth, lips, or throat, swelling, and redness. In severe cases, allergic reactions can cause hives, difficulty breathing, and anaphylaxis. Please consult a healthcare professional if you suspect an allergy, sensitivity, or intolerance to peanuts.

Peanuts can also be contaminated with Aspergillus flavus, a mold that produces aflatoxin. Aflatoxin poisoning can cause a loss of appetite, yellow discoloration of the eyes (jaundice), liver failure, and liver cancer.¹⁹ 

Fortunately, when processing peanuts into peanut butter, the preparation method can significantly reduce the amount of aflatoxins in the final product.²⁰  Additionally, the United States Department of Agriculture (USDA) closely monitors the amounts of aflatoxins in foods. If your purchase peanut butter or peanuts that appears moldy, shriveled, or discolored, you should discard it immediately.²¹

No items found.
No items found.

FAQs

What is Glycemic Index?

The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher]. Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.

What is Glycemic Load?

Glycemic load (GL) takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. GL is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100. It provides a more accurate representation of the overall impact of a food on blood sugar compared to the glycemic index alone.

Does Peanut Butter Spike Insulin?

Yes, peanut butter can spike insulin levels. Peanut butter contains carbohydrates and protein, both of which can cause an increase in insulin secretion. However, the extent of the spike in insulin levels will depend on the amount of peanut butter consumed and the individual's insulin sensitivity. It is important to consume peanut butter in moderation and pair it with other foods that can help regulate blood sugar levels.

Is Peanut Butter Low Glycemic?

Peanut butter has a low glycemic index due to its high fat and protein content, which slows down the absorption of carbohydrates. However, the glycemic index can vary depending on the brand and type of peanut butter. It is important to check the label for added sugars and choose natural peanut butter without added sugars.

Can People Living with Diabetes Eat Peanut Butter?

Yes, people living with diabetes can eat peanut butter in moderation as it is a good source of protein and healthy fats. However, it is important to choose natural peanut butter without added sugars and to monitor portion sizes to avoid consuming too many calories.

Topics discussed in this article:

References

  1. The University of Sydney. (2023, May 1). Glycemic Index – Glycemic Index Research and GI Newshttps://glycemicindex.com/
  2. USDA FoodData Central. (2023, Apr 20). Food Details - Peanuts, raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2515376/nutrients 
  3. Staggs, C. G., Sealey, W. M., McCabe, B. J., Teague, A. M., & Mock, D. M. (2004). Determination of the biotin content of select foods using accurate and sensitive HPLC/avidin binding. Journal of food composition and analysis : an official publication of the United Nations University, International Network of Food Data Systems, 17(6), 767–776. https://doi.org/10.1016/j.jfca.2003.09.015
  4. Pacheco-Alvarez, D., Solórzano-Vargas, R. S., & Del Río, A. L. (2002). Biotin in metabolism and its relationship to human disease. Archives of medical research, 33(5), 439–447. https://doi.org/10.1016/s0188-4409(02)00399-5
  5. Lavigne, P. M., & Karas, R. H. (2013). The current state of niacin in cardiovascular disease prevention: a systematic review and meta-regression. Journal of the American College of Cardiology, 61(4), 440–446. https://doi.org/10.1016/j.jacc.2012.10.030
  6. Guasch-Ferré, M., Bulló, M., Estruch, R., Corella, D., Martínez-González, M. A., Ros, E., Covas, M., Arós, F., Gómez-Gracia, E., Fiol, M., Lapetra, J., Muñoz, M. Á., Serra-Majem, L., Babio, N., Pintó, X., Lamuela-Raventós, R. M., Ruiz-Gutiérrez, V., Salas-Salvadó, J., & PREDIMED Study Group (2014). Dietary magnesium intake is inversely associated with mortality in adults at high cardiovascular disease risk. The Journal of nutrition, 144(1), 55–60. https://doi.org/10.3945/jn.113.183012
  7. World Health Organization. (2020). The top 10 causes of death. https://www.who.int/en/news-room/fact-sheets/detail/the-top-10-causes-of-death
  8. Hu, F. B., & Stampfer, M. J. (1999). Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Current atherosclerosis reports, 1(3), 204–209. https://doi.org/10.1007/s11883-999-0033-7
  9. Hu, F. B., Stampfer, M. J., Manson, J. E., Rimm, E. B., Colditz, G. A., Rosner, B. A., Speizer, F. E., Hennekens, C. H., & Willett, W. C. (1998). Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study. BMJ (Clinical research ed.), 317(7169), 1341–1345. https://doi.org/10.1136/bmj.317.7169.1341
  10. Li, T. Y., Brennan, A. M., Wedick, N. M., Mantzoros, C., Rifai, N., & Hu, F. B. (2009). Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes. The Journal of nutrition, 139(7), 1333–1338. https://doi.org/10.3945/jn.108.103622
  11. Nath R. (1997). Copper deficiency and heart disease: molecular basis, recent advances and current concepts. The international journal of biochemistry & cell biology, 29(11), 1245–1254. https://doi.org/10.1016/s1357-2725(97)00060-5
  12. Sales, J. M., & Resurreccion, A. V. (2014). Resveratrol in peanuts. Critical reviews in food science and nutrition, 54(6), 734–770. https://doi.org/10.1080/10408398.2011.606928
  13. Tsai, C. J., Leitzmann, M. F., Hu, F. B., Willett, W. C., & Giovannucci, E. L. (2004). A prospective cohort study of nut consumption and the risk of gallstone disease in men. American journal of epidemiology, 160(10), 961–968. https://doi.org/10.1093/aje/kwh302
  14. Tsai, C. J., Leitzmann, M. F., Hu, F. B., Willett, W. C., & Giovannucci, E. L. (2004). Frequent nut consumption and decreased risk of cholecystectomy in women. The American journal of clinical nutrition, 80(1), 76–81. https://doi.org/10.1093/ajcn/80.1.76
  15. Neog, M. K., Joshua Pragasam, S., Krishnan, M., & Rasool, M. (2017). p-Coumaric acid, a dietary polyphenol ameliorates inflammation and curtails cartilage and bone erosion in the rheumatoid arthritis rat model. BioFactors (Oxford, England), 43(5), 698–717. https://doi.org/10.1002/biof.1377
  16. Berman, A. Y., Motechin, R. A., Wiesenfeld, M. Y., & Holz, M. K. (2017). The therapeutic potential of resveratrol: a review of clinical trials. NPJ precision oncology, 1, 35. https://doi.org/10.1038/s41698-017-0038-6
  17. Sicherer, S. H., Muñoz-Furlong, A., & Sampson, H. A. (2003). Prevalence of peanut and tree nut allergy in the United States determined by means of a random digit dial telephone survey: a 5-year follow-up study. The Journal of allergy and clinical immunology, 112(6), 1203–1207. https://doi.org/10.1016/s0091-6749(03)02026-8
  18. Burks A. W. (2008). Peanut allergy. Lancet (London, England), 371(9623), 1538–1546. https://doi.org/10.1016/S0140-6736(08)60659-5
  19. Wild, C. P., & Gong, Y. Y. (2010). Mycotoxins and human disease: a largely ignored global health issue. Carcinogenesis, 31(1), 71–82. https://doi.org/10.1093/carcin/bgp264
  20. Kumar, P., Mahato, D. K., Kamle, M., Mohanta, T. K., & Kang, S. G. (2017). Aflatoxins: A Global Concern for Food Safety, Human Health and Their Management. Frontiers in microbiology, 7, 2170. https://doi.org/10.3389/fmicb.2016.02170
  21. Aflatoxins - Cancer-Causing substances. (2022, December 5). National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/substances/aflatoxins
  22. Simopoulos A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients, 8(3), 128. https://doi.org/10.3390/nu8030128
  23. Ogden, C. L., Carroll, M. D., Curtin, L. R., Lamb, M. M., & Flegal, K. M. (2010). Prevalence of high body mass index in US children and adolescents, 2007-2008. JAMA, 303(3), 242–249. https://doi.org/10.1001/jama.2009.2012
  24. Moreno, J. P., Johnston, C. A., El-Mubasher, A. A., Papaioannou, M. A., Tyler, C., Gee, M., & Foreyt, J. P. (2013). Peanut consumption in adolescents is associated with improved weight status. Nutrition research (New York, N.Y.), 33(7), 552–556. https://doi.org/10.1016/j.nutres.2013.05.005
  25. Mattes, R. D., Kris-Etherton, P. M., & Foster, G. D. (2008). Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. The Journal of nutrition, 138(9), 1741S–1745S. https://doi.org/10.1093/jn/138.9.1741S
  26. Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Prospective study of nut consumption, long-term weight change, and obesity risk in women. The American journal of clinical nutrition, 89(6), 1913–1919. https://doi.org/10.3945/ajcn.2008.27276
  27. Hu, F. B., & Stampfer, M. J. (1999). Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Current atherosclerosis reports, 1(3), 204–209. https://doi.org/10.1007/s11883-999-0033-7
  28. O'Byrne, D. J., Knauft, D. A., & Shireman, R. B. (1997). Low fat-monounsaturated rich diets containing high-oleic peanuts improve serum lipoprotein profiles. Lipids, 32(7), 687–695. https://doi.org/10.1007/s11745-997-0088-y
  29. Alper, C. M., & Mattes, R. D. (2002). Effects of chronic peanut consumption on energy balance and hedonics. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 26(8), 1129–1137. https://doi.org/10.1038/sj.ijo.0802050

About the author

It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout.

View Author Bio

About the author

Brittany Barry is a national board-certified health coach and NASM-certified personal trainer based in South Carolina.

View Author Bio

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Get started with Signos

View plans