How Much Peanut Butter to Eat to Lower Blood Sugar?

October 31, 2025 •

3 min read

A 2018 pilot study demonstrated that eating two tablespoons of peanut butter with a high-glycemic breakfast significantly lowered the resulting blood glucose spike. This research highlights that consuming a moderate portion of peanut butter can be an effective dietary strategy to lower blood sugar levels.

Quick Summary

A moderate daily portion of natural peanut butter, typically one to two tablespoons, can help stabilize blood sugar. Its low glycemic index, protein, fiber, and healthy fats work together to slow carbohydrate absorption and prevent sharp glucose spikes. Opt for natural versions without added sugar.

Key Points

Optimal Serving Size: Consume one to two tablespoons of natural peanut butter per day to help regulate blood sugar without consuming excessive calories.
Check for Added Sugars: Always choose a natural peanut butter with minimal ingredients to avoid hidden sugars and unhealthy hydrogenated oils that can spike blood glucose.
Pair with Low-Glycemic Foods: Maximize blood sugar control by pairing peanut butter with high-fiber foods like apple slices, celery, or whole-grain toast.
Benefits from Macronutrients: The protein, fiber, and healthy fats in peanut butter slow digestion and carbohydrate absorption, leading to more stable blood sugar levels.
Mindful of Calories: Given its high calorie count, portion control is essential for weight management, a key factor in effective diabetes care.
Magnesium's Role: The magnesium found in peanuts can help improve insulin sensitivity and support better glucose metabolism.

The Optimal Serving: How Much is Enough?

For most people looking to lower blood sugar, the recommended portion size for peanut butter is one to two tablespoons per day. Sticking to this amount is crucial for reaping the benefits without overdoing it, as peanut butter is also high in calories. A standard two-tablespoon serving contains roughly 188 calories, 16 grams of fat, and 7 grams of protein. Moderation is key to balancing its blood-sugar-stabilizing properties with overall weight management, a vital aspect of diabetes care.

How Peanut Butter Stabilizes Blood Sugar

Peanut butter's ability to help manage blood sugar is due to its nutritional makeup, not just its low glycemic index (GI) of 14. Here's how it works:

Slows carbohydrate absorption: The healthy fats and fiber in peanut butter slow the rate at which carbohydrates are digested and absorbed into the bloodstream. This prevents the rapid, sharp blood sugar spikes that are detrimental to glucose control.
Increases satiety: The combination of protein and fat helps you feel full and satisfied for longer. This reduces the likelihood of overeating or snacking on high-carb, high-sugar foods later, which can help manage both blood sugar and weight.
Boosts insulin sensitivity: Peanuts are a good source of magnesium, a mineral that plays a positive role in insulin release and absorption. Research suggests that a diet rich in magnesium can improve insulin sensitivity.
Maintains steady energy: The slow, steady release of energy from peanut butter helps maintain more stable blood sugar levels throughout the day, preventing the energy crashes often associated with high-glycemic foods.

Choosing the Right Peanut Butter

The type of peanut butter you choose can make a significant difference in its effect on blood sugar. Many popular commercial brands contain added sugars and unhealthy fats that counteract the health benefits of the peanuts themselves. Always check the ingredients list to make an informed choice.

Natural vs. Commercial Peanut Butter


Feature	Natural Peanut Butter	Commercial Peanut Butter
Ingredients	Typically just peanuts, maybe salt.	Peanuts, added sugars (corn syrup, molasses), hydrogenated oils, preservatives.
Added Sugar	None or very little.	Often a primary added ingredient.
Impact on Blood Sugar	Minimal, low glycemic index. Helps stabilize glucose.	Can cause blood sugar spikes due to added sugar.
Healthy Fats	Contains healthy monounsaturated and polyunsaturated fats from the peanuts.	Often contains unhealthy trans fats from hydrogenated oils.
Nutritional Profile	Higher in nutrients like magnesium and fiber per serving.	Less nutrient-dense; calories are often from added sugar.

Incorporating Peanut Butter into Your Diet

For best results, pair your moderate portion of natural peanut butter with other nutrient-rich, low-glycemic foods. Here are some ideas:

Breakfast: Stir a tablespoon into oatmeal or spread on a slice of whole-grain toast. Pair with a side of berries for added fiber and antioxidants.
Snack: Combine with apple slices or celery sticks for a satisfying and fiber-rich snack.
Smoothies: Add a scoop to a protein smoothie for extra flavor, protein, and healthy fats that help keep you full.
Meal enhancement: Use in a savory sauce for stir-fries or as a protein booster in a salad dressing.

Potential Risks and Considerations

While beneficial, it's important to be mindful of potential downsides, particularly for people managing blood sugar. The high calorie density of peanut butter is the main concern; exceeding the recommended serving size can lead to unintended weight gain, which can worsen insulin resistance and diabetes management. Another point to consider is the balance of omega-6 and omega-3 fatty acids, as a very high intake of omega-6 from nuts and other oils may contribute to inflammation. Therefore, ensure a varied intake of healthy fats from sources like fatty fish, flaxseeds, and walnuts to maintain a good balance.

Conclusion: Strategic Consumption is Key

Peanut butter can be a valuable tool for managing blood sugar, but the key is mindful, strategic consumption. Aim for a standard serving size of one to two tablespoons daily, focusing on natural varieties with no added sugar or hydrogenated oils. By pairing it with other low-glycemic foods, you can leverage its protein, fiber, and healthy fats to slow digestion, prevent blood sugar spikes, and improve overall glucose control. As always, consult a healthcare professional or registered dietitian to determine the best approach for your individual dietary needs.

For more information on nutrition for diabetes management, you can visit the American Diabetes Association website at https://diabetes.org/.

Frequently Asked Questions

No, natural peanut butter is unlikely to cause a significant blood sugar spike when consumed in moderation. Its low glycemic index and balanced macronutrients (healthy fats, protein, and fiber) slow digestion and promote a gradual release of glucose into the bloodstream.

The best choice is natural peanut butter with no added sugars, salt, or hydrogenated oils. Check the label and choose a brand that lists only peanuts and maybe a pinch of salt. Avoid 'low-fat' varieties, which often contain extra sugar.

Eating peanut butter in the morning, or pairing it with a high-carb meal, has been shown to help stabilize blood sugar for hours afterward. A small snack before bed can also help regulate overnight blood sugar levels.

Overconsumption of peanut butter, a calorie-dense food, can lead to weight gain. For those with diabetes, excess weight can worsen insulin resistance and make blood sugar harder to manage.

Yes, peanut butter is a good source of magnesium, a mineral linked to improved insulin sensitivity. This means the body's cells become more responsive to insulin, which can aid in better blood sugar control.

Yes, in moderation, and with careful attention to serving size and added ingredients. Natural peanut butter can be a healthy snack for children with diabetes, but it's best to consult their healthcare provider or a pediatric endocrinologist for specific guidance.

Similar to natural peanut butter, most other nut butters, such as almond butter, also have a low glycemic index and provide healthy fats, protein, and fiber. The benefits are comparable, and they can offer a healthy alternative for those with peanut allergies or who prefer a different flavor.