Peanut Butter, Reduced Fat – A Low Glycemic Option for Health-Conscious Individuals
Reduced fat peanut butter offers a delicious way to enjoy this popular spread while managing your glycemic response. Let’s explore why it might be a good addition to a balanced diet.
Glycemic Index and Load
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Reduced fat peanut butter has a remarkably low glycemic index of 14, making it an excellent choice for those monitoring blood sugar levels. With a glycemic load of just 4.26, it has minimal impact on blood glucose when consumed in standard portions.
Nutritional Profile (per 100g serving)
- Calories: 520
- Protein: 25.9g
- Fat: 34g
- Carbohydrates: 35.6g
- Fiber: 5.2g
- Sugar: 9.28g
- Net Carbs: 30.4g
Health Benefits
Despite being “reduced fat,” this peanut butter variant still contains substantial healthy fats that support cardiovascular health. The impressive protein content (25.9g per 100g) makes it satisfying and beneficial for muscle maintenance.
How It Affects Blood Sugar
The combination of healthy fats, protein, and fiber helps slow down carbohydrate digestion, resulting in its low glycemic response. This makes reduced fat peanut butter a smart choice for those with diabetes or anyone following a low-GI diet plan.
Incorporating Reduced Fat Peanut Butter Into Your Diet
- Spread on whole grain toast for a balanced breakfast
- Add to smoothies for increased protein content
- Use as a dip for apple slices or celery sticks
- Include in homemade energy bars or balls
- Stir into oatmeal for added nutrition and flavor
Portion Control Considerations
While reduced fat peanut butter has an excellent glycemic profile, be mindful of portion sizes due to its calorie density (520 calories per 100g). A typical serving of 1-2 tablespoons provides satisfying nutrition without excessive calories.
Conclusion
Reduced fat peanut butter delivers impressive nutrition with minimal glycemic impact, making it an excellent choice for blood sugar management. Its combination of protein, healthy fats, and fiber creates a satisfying food that can be part of various dietary approaches.