Peanut Butter, Lower Sodium: A Low Glycemic Delight

Peanut butter is a beloved staple in many kitchens, and the lower sodium variety offers the same rich taste with health benefits. Today, we’re exploring how this creamy spread fits into a glycemic-conscious diet.

Glycemic Index and Load

With a remarkably low Glycemic Index (GI) of 14, lower sodium peanut butter is categorized as a low GI food. Foods below 55 are considered low GI, making peanut butter an excellent choice for those monitoring blood sugar levels.

The Glycemic Load (GL) is only 2.42, which is extremely low. This indicates that a standard serving has minimal impact on blood glucose levels, making it suitable for individuals with diabetes or those following a low-glycemic diet.

Nutritional Profile per 100g Serving

• Calories: 598
• Protein: 22.2g
• Fat: 51.4g
• Carbohydrates: 22.3g
• Fiber: 5g
• Sugar: 10.5g
• Net Carbs: 17.3g

Why Lower Sodium Peanut Butter is a Smart Choice

Lower sodium peanut butter offers all the nutritional benefits of regular peanut butter with reduced salt content. This makes it particularly beneficial for those monitoring sodium intake for heart health or blood pressure management.

The high protein content (22.2g per 100g) makes it satisfying and helpful for muscle maintenance, while the healthy fats contribute to heart health when consumed in appropriate portions.

How It Affects Blood Sugar

Despite containing 22.3g of carbohydrates per 100g serving, peanut butter’s high fat and moderate protein content slow down digestion and carbohydrate absorption. The 5g of fiber further helps to moderate blood sugar response, resulting in the low GI and GL values.

Incorporating Lower Sodium Peanut Butter Into Your Diet

• Spread on whole grain toast for a balanced breakfast
• Add to smoothies for extra protein and creaminess
• Use as a dip for apple slices or celery sticks
• Incorporate into sauces for Asian-inspired dishes
• Mix into oatmeal for added protein and flavor

Portion Control is Key

While nutritionally beneficial, peanut butter is calorie-dense at 598 calories per 100g. A typical serving size is around 2 tablespoons (32g), which contains approximately 190 calories. Moderation is important, especially when incorporating it into a calorie-conscious diet.

Conclusion

Lower sodium peanut butter is a nutrient-rich food with a minimal impact on blood sugar levels. Its low glycemic index and load make it a smart choice for those managing diabetes or following a low-glycemic diet. As with any calorie-dense food, portion control remains important, but when consumed mindfully, peanut butter can be a valuable addition to a balanced diet.

Remember to check labels when purchasing, as nutritional content can vary between brands, and some may add extra sugars or oils that could affect the glycemic response.