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Peanut butter is rich in protein, healthy fats, and fibre. But it is also rich in fats. So should you have it if you are prediabetic or diabetic?
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With a glycaemic index (GI) of around 14, peanut butter causes a slow, steady rise in blood sugar, making it a better option than sugary spreads.
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Each spoon offers 7-8 grams of protein, which helps control hunger and prevents sudden glucose spikes after meals.
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The monounsaturated fats in peanut butter support insulin sensitivity and heart health, both crucial for people with diabetes.
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Despite its benefits, peanut butter is high in calories, about 180-200 kcal per 2 tablespoons. Stick to 1 tablespoon per serving.
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Many commercial brands contain added sugar, salt, or hydrogenated oils, which can offset its benefits. Always check labels before buying.
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Choose natural or unsweetened peanut butter with just peanuts (and maybe a pinch of salt). No additives, no trans fats.
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Pair peanut butter with whole-grain bread, fruits (like apple slices), or oats for a balanced snack that keeps sugar stable.
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Skip peanut butter with white bread, chocolate spreads, or jams, these add unnecessary sugar and carbs.
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People with peanut allergies should strictly avoid it. Also, consult your doctor if you have kidney issues or are on calorie restrictions.
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Experts recommend 1-2 tablespoons per day, preferably in the morning or as a snack, and not with heavy carb meals.
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