Peanut Butter Glycemic index (GI) - Is It High or Low?
According to the American Journal of Clinical Nutrition, peanut butter's glycemic index is 14 (1).
Salted and roasted peanuts also have a glycemic index of 14, so turning them into a paste doesn’t affect the glycemic index.
The International Tables of Glycemic Index has calculated the glycemic index of white, wholemeal wheat bread with peanut butter to be 51 or 67, depending on the bread and peanut butter (2).
Another research has indicated that supplementation with two tablespoons of peanut butter to a high glycemic index meal reduces the magnitude of blood glucose spikes and overall glycemic response (3).
The very low glycemic response and potential beneficial effects on blood glucose levels make peanut butter an advisable food choice for people with diabetes. However, the high caloric profile of peanut butter must be considered.
References
- https://academic.oup.com/ajcn/article/93/5/984/4597984
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- https://pubmed.ncbi.nlm.nih.gov/30395790/
