What type of peanut butter is good for prediabetes? A guide to making healthy choices

November 6, 2025 •

5 min read

A 2018 study found that adding peanut butter to a high-glycemic breakfast significantly lowered the resulting blood glucose spike. For those with prediabetes, understanding what type of peanut butter is good for prediabetes is crucial for harnessing its potential benefits for blood sugar management and overall health.

Quick Summary

Natural peanut butter with minimal ingredients like just peanuts and salt is the best choice for prediabetes. Reading the label is key to avoiding added sugars, unhealthy hydrogenated oils, and processed varieties that can negatively impact blood sugar levels.

Key Points

Opt for Natural Peanut Butter: The best choice for prediabetes contains only peanuts and maybe a little salt, with no added sugars or hydrogenated oils.
Read the Label Carefully: Avoid products with added sugars like cane sugar, corn syrup, and other sweeteners, as well as low-fat versions, which often have higher sugar content.
Practice Portion Control: Peanut butter is calorie-dense, so stick to the recommended two-tablespoon serving size to manage weight and avoid excess calorie intake.
Benefits for Blood Sugar: The protein, fiber, and healthy fats in natural peanut butter help slow carbohydrate absorption and prevent blood sugar spikes.
Boost Satiety: The combination of fat and protein helps you feel full and satisfied, which aids in weight management and appetite control.
Explore Nut Butter Alternatives: If you don't like peanut butter, opt for other natural nut butters like almond or cashew butter, ensuring they are unsweetened.
Consult a Professional: Always talk to a healthcare provider or dietitian before making dietary changes for prediabetes.

The Benefits of Peanut Butter for Prediabetes

Peanut butter, when chosen correctly, can be a valuable addition to a prediabetes diet. The key to its blood sugar-stabilizing effect lies in its unique nutritional profile. It is a dense source of healthy monounsaturated and polyunsaturated fats, fiber, and protein. These components work together to slow down the absorption of carbohydrates, which helps to prevent rapid spikes and crashes in blood glucose levels. Research shows that incorporating peanuts and peanut butter can significantly aid in blood sugar control and reduce the risk of developing type 2 diabetes.

Beyond blood sugar, peanuts are also rich in magnesium, a mineral vital for insulin function and blood glucose control. A diet with adequate magnesium has been shown to offer protective benefits against the development of diabetes. Its protein and healthy fat content also contribute to satiety, helping you feel fuller for longer. This can aid in weight management, a critical factor in preventing the progression of prediabetes to type 2 diabetes.

How to Choose the Right Peanut Butter

The vast array of peanut butters on store shelves can be misleading. While peanut butter itself can be healthy, many commercial brands are loaded with unhealthy additives that negate the benefits. For prediabetes, the goal is to find a product that is as close to its natural state as possible. This means reading the ingredients list carefully. The best options will contain only one or two ingredients: peanuts and, sometimes, a little salt.

Deciphering the Nutrition Label

When standing in the peanut butter aisle, the nutrition label is your most important tool. Do not be fooled by marketing claims like "reduced-fat." These versions are often stripped of fat and compensated with a higher concentration of added sugars to maintain flavor. A quick check of the ingredient list for hidden sugars like cane sugar, molasses, or high fructose corn syrup will help you make an informed decision.

Likewise, avoid brands that contain hydrogenated or partially hydrogenated oils. These trans fats have been linked to heart disease and can negatively impact overall health. The simplest, purest, and most natural varieties are always the safest bet for blood sugar management.

Natural vs. Conventional Peanut Butter for Prediabetes

The differences between natural and conventional peanut butter are more than just texture and appearance. For individuals focusing on a prediabetes diet, these differences can have a significant impact on blood sugar and heart health. The table below illustrates the key distinctions to help guide your choice.


Feature	Natural Peanut Butter	Conventional Peanut Butter
Ingredients	Typically peanuts and a pinch of salt.	Peanuts, sugar, hydrogenated oils, and other additives.
Added Sugar	Contains no added sugar.	Often contains significant amounts of added sugars like cane sugar or corn syrup.
Healthy Fats	High in heart-healthy monounsaturated and polyunsaturated fats.	May contain unhealthy trans fats from hydrogenated oils.
Glycemic Impact	Low glycemic index, causing minimal blood sugar spikes.	Higher glycemic impact due to added sugars, leading to potential blood sugar spikes.
Texture	Natural oil separation requires stirring.	Smooth, no-stir consistency due to added stabilizers and oils.

How to Incorporate Peanut Butter into Your Diet

Incorporating natural, unsweetened peanut butter into a prediabetes-friendly diet is simple and can add flavor and satiety to your meals and snacks. Remember that portion control is important due to its high calorie content, with a typical serving being about two tablespoons.

Breakfast Boost: Stir a tablespoon into your morning oatmeal or yogurt. This adds protein and healthy fats, helping to stabilize blood sugar throughout the morning.
Smart Snacking: Spread peanut butter on whole-grain toast or pair it with apple slices or celery sticks. This combination of fiber and fat helps curb hunger and prevents blood sugar spikes.
Power Smoothies: Blend a spoonful into a smoothie with unsweetened almond milk and berries for a filling and nutritious treat.
Savory Sauces: Use natural peanut butter as a base for a Thai-inspired sauce to drizzle over grilled chicken or roasted vegetables.
Healthy Alternatives: If you are not a fan of peanut butter, other nut butters like almond or cashew butter can provide similar benefits. Always check labels to ensure they also have no added sugar.

How to Read Labels for Better Prediabetes Management

Navigating food labels is an essential skill for managing prediabetes. When selecting peanut butter, begin by looking at the ingredient list first. A short list with just peanuts (and perhaps salt) is ideal. Next, check the nutrition facts panel. Here’s what to look for:

Added Sugars: Review the "Added Sugars" line under Total Carbohydrates. This number should ideally be zero grams.
Total Carbohydrates: The fiber content in natural peanut butter helps mitigate the effect of total carbohydrates on blood sugar. Look for a product with a reasonable carb count.
Healthy Fats: Most of the fat content should come from healthy, unsaturated fats. This will be reflected in the ingredients list, which should not contain hydrogenated oils.
Sodium: Excessive sodium intake is linked to high blood pressure, which is a common concern for people with diabetes. Choose a low-sodium or unsalted variety whenever possible.

Conclusion: Making the Best Choice for Prediabetes

Incorporating peanut butter into a prediabetes-friendly diet is a smart move for blood sugar control, provided you choose the right type. The best choice is a natural, unsweetened peanut butter containing only peanuts and possibly salt, with no added sugars, hydrogenated oils, or excessive additives. By reading labels carefully and practicing moderation, you can enjoy the many benefits of this tasty and nutritious spread. Its combination of protein, fiber, and healthy fats helps promote satiety and prevent blood sugar spikes, making it an excellent ally in managing and preventing type 2 diabetes. For further reading on managing diabetes with diet, consider visiting authoritative sources like the American Diabetes Association.

Disclaimer: Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have prediabetes or other health conditions.

The Peanut Institute

The Peanut Institute is an authoritative source on peanut nutrition and health. Visit The Peanut Institute

Frequently Asked Questions

No, natural peanut butter does not cause a significant blood sugar spike. Its high content of healthy fats, protein, and fiber slows down carbohydrate absorption, leading to a more gradual release of glucose into the bloodstream.

No, low-fat peanut butter is generally not a better option. Manufacturers often add extra sugar to compensate for the flavor lost from removing fat, which can lead to higher blood sugar spikes.

Individuals with prediabetes should consume peanut butter in moderation. A standard serving of one to two tablespoons per day is recommended to reap the benefits without excessive calorie intake.

When purchasing peanut butter, look for an ingredient list that contains only peanuts and possibly a small amount of salt. Avoid products that list added sugars, hydrogenated oils, or other preservatives.

While these brands can fit into a balanced diet, they often contain added sugars and oils. It's best to opt for their natural or no-sugar-added varieties, or choose a brand with fewer ingredients, to better manage blood sugar.

Yes, in moderation. The protein and healthy fats in peanut butter promote satiety and can help with weight management, which is important for reversing prediabetes. Just be mindful of portion sizes due to its high calorie content.

You can add natural peanut butter to whole-grain toast, stir it into oatmeal or yogurt, blend it into smoothies, or use it as a dip for fresh fruit and vegetables like apple slices or celery sticks.