What's the best peanut butter for diabetics?

October 3, 2025 •

4 min read

According to the American Diabetes Association (ADA), nuts and nut butters are a recommended part of a healthy diet because they are rich in protein, fiber, and healthy fats that help with blood sugar management. This guide explores what's the best peanut butter for diabetics by focusing on natural, low-sugar options to help you navigate the grocery store aisles and make informed choices.

Quick Summary

Natural peanut butter with minimal ingredients and no added sugar is ideal for diabetics. Key factors include reading the label for added sugars, oils, and excess sodium. Portion control is crucial due to its high calorie and fat content, while pairing it with fiber-rich foods helps regulate blood sugar.

Key Points

Choose Natural Peanut Butter: Opt for brands with the shortest ingredient list, ideally containing only peanuts and salt, to avoid added sugars and unhealthy oils.
Check for Added Sugars: Read the nutrition label carefully and select a peanut butter with 0 grams of added sugar per serving.
Avoid Partially Hydrogenated Oils: Look for brands that do not use hydrogenated oils, as they can contain trans fats that increase heart disease risk.
Practice Portion Control: Enjoy peanut butter in moderation (1-2 tablespoons per day) due to its high calorie and fat content, which supports weight management.
Pair with Low-GI Foods: Combine peanut butter with fiber-rich foods like whole-grain toast or apple slices to further stabilize blood sugar levels.
Be Mindful of Sodium: If possible, choose brands with lower sodium content (less than 100mg per serving) to support heart health.

The Importance of Label Reading for Diabetics

Choosing the right peanut butter starts with a careful examination of the product label. Many conventional brands contain hidden ingredients that can negatively affect blood sugar control. The primary culprits are added sugars, partially hydrogenated oils (trans fats), and excessive sodium. A good rule of thumb is to select a peanut butter with the shortest ingredient list possible. Ideally, the list should include only one or two items: peanuts and possibly a touch of salt. This simple approach ensures you're getting the health benefits of peanuts without unwanted additives that can spike blood glucose levels.

What to Look For (and Avoid) in Peanut Butter

When comparing products, keep these pointers in mind:

Ingredients: Look for 'peanuts' as the first and, ideally, only ingredient. A little salt is acceptable, but brands with long lists of stabilizers, sweeteners, and preservatives should be avoided.
Added Sugar: Always check the "Added Sugars" line on the nutrition panel. Many popular brands contain 3 grams or more of added sugar per serving. Aim for 0 grams or as close to it as possible. Low-fat varieties are a major red flag, as they often replace fat with extra sugar to maintain flavor.
Hydrogenated Oils: These are often used as stabilizers to prevent oil separation but can contain unhealthy trans fats, which increase heart disease risk. Natural peanut butters will have oil separation, so be prepared to stir before using.
Sodium: While less critical than sugar, excessive sodium intake should also be monitored. Some dietitians recommend choosing brands with less than 100mg of sodium per serving.

Benefits of Peanut Butter for Diabetes Management

When the right type is chosen, peanut butter can be a valuable addition to a diabetic diet due to its low glycemic index (GI), healthy fats, protein, and fiber.

Blood Sugar Stability: Peanut butter has a low GI of approximately 14, meaning it causes a slow, steady rise in blood sugar rather than a sharp spike. The combination of protein, fat, and fiber helps slow the absorption of carbohydrates.
Increased Satiety: The protein and healthy fats in peanut butter help you feel full and satisfied for longer, which can prevent overeating and support weight management. Maintaining a healthy weight is a key component of effective diabetes management.
Heart Health: Peanuts are rich in healthy monounsaturated and polyunsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease, a common complication of diabetes.
Magnesium Source: Peanuts and peanut butter are good sources of magnesium, a mineral that has been linked to improved insulin sensitivity. Some research suggests that adequate magnesium intake may lower the risk of developing type 2 diabetes.

How to Incorporate Peanut Butter into a Diabetic Diet

To maximize the benefits and avoid potential pitfalls, consider these tips:

Portion Control: Even the healthiest peanut butter is high in calories. Stick to the recommended serving size of one to two tablespoons per day to avoid excess calorie intake and weight gain.
Pair with Fiber: Eating peanut butter with high-fiber foods can further enhance its blood-sugar-stabilizing effects. Try it on whole-grain toast, with apple slices, or stirred into oatmeal.
Avoid High-Glycemic Pairings: A peanut butter and jelly sandwich on white bread is not an ideal choice, as the sugary jelly and refined carbohydrates in the bread will negate the benefits of the peanut butter.

Comparison of Diabetic-Friendly Peanut Butter Brands


Brand	Key Ingredients	Added Sugar (per 2 Tbsp)	Stabilizers/Oils	Notes
Crazy Richard's 100% Peanuts	Peanuts	0g	None	Features only one ingredient (peanuts). No added salt, sugar, or oil. Needs stirring.
Trader Joe's Creamy Salted	Peanuts, Salt	0g	None	Simple, natural ingredients. Requires stirring before use.
Smucker's Natural Creamy	Peanuts, Salt	0g	None	A widely available option with minimal ingredients. Must be stirred.
Justin's Classic Peanut Butter	Peanuts, Palm Oil, Salt	0g	Palm Oil	Contains sustainably sourced palm oil for a no-stir texture. No added sugar.
Jif No Added Sugar	Peanuts, Dextrose, Hydrogenated Oils, Molasses	~0g (but contains sugar alcohols)	Hydrogenated oils	While labeled "No Added Sugar," it contains other additives. Review the full ingredient list carefully.
Alpino Natural Crunchy	Peanuts	0g	None	Unsweetened, salt-free option made with only peanuts.

Conclusion

For individuals with diabetes, the best peanut butter is a natural, no-sugar-added variety with a minimal ingredient list. Brands like Crazy Richard's, Trader Joe's Natural, and Smucker's Natural provide the nutritional benefits of peanuts—healthy fats, protein, fiber, and magnesium—without the unhealthy additives found in more processed products. Remember that moderation and portion control are critical, as peanut butter is still a high-calorie food. By choosing wisely and incorporating it into a balanced diet, you can enjoy this tasty spread while actively supporting stable blood sugar levels and overall health. A registered dietitian can provide personalized guidance on how to best fit peanut butter into your specific meal plan.

Frequently Asked Questions

Natural peanut butter has a low glycemic index (GI) of around 14 and is rich in protein, healthy fats, and fiber. These components slow down the digestion and absorption of carbohydrates, preventing a rapid spike in blood sugar when consumed in moderation.

It is best to avoid 'low-fat' peanut butter. To compensate for the reduced fat, manufacturers often add more sugar to improve the taste and texture. This can cause an undesirable blood sugar spike, defeating the purpose for those managing diabetes.

Natural peanut butter typically contains only peanuts and sometimes salt, and the oil will separate. Regular peanut butter usually has added sugars, hydrogenated oils, and other stabilizers to prevent separation and enhance flavor, making it less suitable for a diabetic diet.

Powdered peanut butter has much of the fat removed, leading to a lower calorie count. While some brands are low in sugar, they are not as satiating as natural peanut butter. Always check the label for added sugars, as content can vary between brands.

Due to its high calorie density, a safe and moderate serving size for most people with diabetes is one to two tablespoons per day. This provides the nutritional benefits without contributing to weight gain, which can worsen insulin resistance.

Yes, when consumed in moderation, peanut butter can aid in weight management. Its combination of protein, fiber, and healthy fats increases feelings of fullness, helping to control appetite and prevent overeating.

Yes, almond butter is also an excellent option for diabetics. It offers similar benefits, such as healthy fats, protein, and fiber, with a low glycemic index. As with peanut butter, choose a natural, unsweetened variety.