Peanut butter, lower sodium and lower sugar

Peanut Butter, Lower Sodium and Lower Sugar – A Low Glycemic Option

Peanut butter is a beloved spread enjoyed by many, and the lower sodium and lower sugar variety offers a healthier alternative for those monitoring their blood sugar levels. Let’s explore the nutritional profile and glycemic impact of this delicious food.

Glycemic Information

Glycemic Index (GI): 14 – Very Low
Glycemic Load (GL): 1.67 – Very Low

With a remarkably low GI of 14, this version of peanut butter falls well within the low glycemic category (under 55), making it an excellent choice for those managing blood sugar levels. The glycemic load of just 1.67 further confirms that this food will have minimal impact on blood glucose levels.

Nutritional Profile (per 100g serving)

• Calories: 624
• Protein: 23.5g
• Fat: 53.1g
• Total Carbohydrates: 18.3g
• Fiber: 6.4g
• Sugar: 8.42g
• Net Carbs: 11.9g

Health Benefits

Lower sodium and lower sugar peanut butter maintains the nutritional advantages of regular peanut butter while reducing components that can be problematic for some individuals. The high protein content (23.5g per 100g) makes it a satisfying food that can help with appetite control and muscle maintenance.

The substantial fiber content (6.4g) contributes to digestive health and helps moderate the absorption of carbohydrates, explaining its low glycemic impact. This fiber content, combined with healthy fats, creates a feeling of fullness that can help prevent overeating.

Incorporating into a Low-Glycemic Diet

Here are some ways to enjoy lower sodium, lower sugar peanut butter while maintaining stable blood sugar levels:

• Spread on whole grain bread or crackers for a balanced snack
• Add to smoothies for extra protein and creaminess
• Use as a dip for apple or celery slices
• Incorporate into oatmeal for a protein boost
• Use in Asian-inspired sauces for savory dishes

Who Should Be Cautious?

Despite its low glycemic properties, this peanut butter is still high in calories (624 per 100g), so portion control is important. While it contains healthy fats, the overall fat content of 53.1g means it should be consumed in moderation, especially for those watching their caloric intake.

Conclusion

Lower sodium and lower sugar peanut butter is an excellent choice for those following a low glycemic diet. Its minimal impact on blood sugar, combined with its protein content and healthy fats, makes it a nutritious addition to a balanced eating plan. As with any food, moderation is key, but this variety of peanut butter can certainly be included as part of a healthy diet for most people.