Raw peanuts and peanut butter are both healthy choices on a diabetes diet. Choose plain raw peanuts and unsalted peanut butter. Either option can fit comfortably within a diabetes meal plan and help fulfill your protein requirements. Peanuts, peanut butter and other nuts and nut spreads provide excellent sources of plant-based protein.
Protein and Calories
Both peanuts and peanut butter belong to the protein foods group. In general, you should consume about 2 to 5 oz. of protein at each meal on a diabetes diet. One half ounce of raw peanuts or 1 tbsp. of peanut butter is equivalent to 1 oz. from the protein foods group. (See Reference 5). Peanuts and peanut butter are energy-dense, meaning they contain a high amount of calories in a small portion. (See Reference 1). Peanut butter is slightly higher in calories, containing about 94 calories per serving, while peanuts contain about 80.5 calories per serving. Because peanuts and peanut butter are high in calories, keep your portions small to help maintain a healthy weight on a diabetes diet.
Blood Glucose
Nuts contain very small amounts of carbohydrate. Consuming a serving of them will not cause your blood glucose levels to rise. Foods that contain 5 g of total carbohydrate or less per serving are considered a free carbohydrate on a diabetes diet. One serving of raw peanuts -- 1/2 oz. -- contains 1.76 g of total carbohydrate. One serving of plain peanut butter, without added sugar -- 1 tbsp. -- contains 3.18 g of total carbohydrate. Peanut butter is higher in carbohydrates than raw peanuts; however, since both options contain so few carbohydrates, either choice will help promote stable blood glucose levels.
Fiber
Sugar, starch and fiber compose your total carbohydrate intake. Raw peanuts have less total carbohydrate, but more fiber than peanut butter. For this reason, raw peanuts have a slight edge over peanut butter. Fiber, unlike sugar and starch, does not break down into glucose and will not elevate your blood sugar levels. A 1/2-oz. serving of raw peanuts contains 1.2 g of fiber, and 1 tbsp. of peanut butter contains 0.95 g of fiber.
Fats
Peanuts and peanut butter both provide excellent sources of heart-healthy unsaturated fats. A 1/2 oz. of raw peanuts contains 3.46 g of monounsaturated fat and 2.2 g of polyunsaturated fat; 1 tbsp.of peanut butter contains 3.79 g of monounsaturated fat and 2.21 g of polyunsaturated fat. But while peanuts and peanut butter contain nearly identical amounts of healthy unsaturated fats per serving, peanut butter is significantly higher in unhealthy saturated fat. One tablespoon of peanut butter contains 1.64 g of saturated fat, nearly twice as much fat as the 0.9 g in 1/2 oz. of raw peanuts. The amount of saturated fat in both is low compared to most sources of animal protein.
References
- American Diabetes Association: Food and Fitness -- Ask the Registered Dietician Archives: Does Peanut Butter Bring Down Blood Glucose? Can My Husband Eat Peanut Butter and Nuts?, Cassie Rico
- American Diabetes Association: Food and Fitness -- Protein and Vegetarian Diets
- United States Department of Agriculture: ChooseMyPlate.gov -- Food Groups: Protein Foods -- What Foods are in the Protein Foods Group?
- American Diabetes Association: Food and Fitness -- Lean Meats
- United States Department of Agriculture: ChooseMyPlate.gov -- Food Groups: Protein Foods -- What Counts as an Ounce Equivalent in the Protein Foods Group?
- MayoClinic.com: Diabetes -- Exchange List: Free Foods, May 4, 2010
