Sugar-free peanut butter: All You need to Know
by Rahul Bhatia on Jan 04, 2023
Peanut butter is a classic condiment that boosts the protein content and creamy factor of everything from bagels to sandwiches to smoothies, but finding sugar-free peanut butter can be difficult.
Most peanut butter options contain some type of added sugar to enhance their flavor, whether it's brown sugar, regular sugar, honey, or molasses.
For those who want to limit their added sugar intake while still enjoying the delicious taste of peanut butter, here's everything you need to know about sugar-free peanut butter and how to choose the best one for you.
Is there peanut butter without sugar?
While sugar-free peanut butter contains little added sugar, a small amount of sugar is acceptable under the sugar-free label. According to the FDA, one typical serving of any sugar-free labeled product contains less than 0.5 grams of sugars, both natural and added.
In place of sugar, peanut butter with sugar claims frequently includes sugar substitutes such as sweeteners in their ingredient lists. Look for sweeteners other than sugar in the ingredient list and use the nutrition label to ensure that the peanut butter you buy meets your standards.
Which peanut butter is best without sugar?
Alpino's Natural Crunchy Peanut Butter (unsweetened) is gluten-free and made with only roasted peanuts, with no salt or sugar added. The product contains no hydrogenated oils. It is high in protein and healthy fats, which aid in weight maintenance.
Is sugar-free peanut butter good for you?
Yes, without a doubt! Sugar-free peanut butter is a better option than regular peanut butter. Peanut butter is high in protein and healthy fats. Sugar-free peanut butter contains fewer calories than regular peanut butter.
Is there diabetic-friendly peanut butter?
Consuming peanuts and peanut butter can help to balance blood sugar levels and provide fullness. Peanuts have more calories per gram than carbohydrates and proteins because they are fat. This means that you don't need as much to feel satisfied.
Overeating fats, even healthy fats, can cause weight gain, and portion control is essential for blood sugar management.
When eating a carbohydrate, such as fruit, combining it with peanut butter can provide a nutrient-dense, balanced snack that keeps you fuller for longer than simply eating the fruit alone.
Peanut butter is an excellent addition to a diabetic diet. Always look for peanut butter that only contains peanuts and possibly some salt. Avoid peanut butter with added sugar and hydrogenated oils.
Is sugar-free peanut butter good for diabetics?
Peanut butter has a low glycemic index (GI) of 13 and only 6 grams of carbs per serving, so it has a minor effect on blood sugars (unless you eat a lot of peanut butter).
However, peanut butter is rarely consumed on its own. It is frequently served with carbohydrates such as oatmeal, apples, or toast.
When peanut butter is paired with a sweeter snack, such as an apple, the blood sugar spike is delayed because the fat and protein in the peanut butter slow the digestion of the apple's carbohydrates.
So combining carbohydrates with peanut butter reduces blood sugar spikes compared to eating only carbohydrates.
Does peanut butter raise blood sugar?
The glycemic index of peanuts and natural peanut butter is low (GI). This means that when a person consumes it, their blood sugar levels should not rise abruptly or excessively. In fact, eating peanuts or peanut butter in the morning may aid in blood sugar control throughout the day.
When combined with higher GI foods, peanuts may help reduce the insulin spike. Peanuts may help control blood sugar because they contain a high amount of magnesium. A single serving of peanuts (about 28 peanuts) contains 12% of the daily recommended magnesium amount. According to the Journal of Internal Medicine, magnesium helps to maintain blood sugar levels.
What is the healthiest peanut butter option?
Peanut butter with few ingredients, ideally just peanuts and possibly salt. Peanut butter with added sugar or vegetable oils should be avoided. Peanut butter containing palm oil and powdered peanut butter can still be part of a healthy diet, but there are some additional health considerations to consider when deciding which peanut butter is best for you.
Look at the ingredient list and nutrition panel on the peanut butter jar to see what it contains.
Whatever peanut butter you choose, remember to consume it in moderation as part of a well-balanced diet rich in nutritious whole foods.
How much sugar is in sugar-free peanut butter?
Everyone can benefit from eating nutrient-dense foods. Sugar-free peanut butter contains protein as well as a variety of vitamins and minerals.
Two tablespoons (32 grams (g)) of sugar-free, salt-free peanut butter contains:
- calories 188
- protein 7.7 g
- carbohydrates: 6.9 g including sugar (2.6 g) & fiber (2.7 g)
- saturated fat: 2.4 g
- unsaturated fat 7.4 g
- mono-saturated fat 4.5 g
- calcium: 14 milligrams (mg)
- iron: 0.6 mg
- magnesium 51 mg
- phosphorus 102 mg
- potassium 238 mg
- sodium 156 mg
- zinc 0.9 mg
It also contains B vitamins, particularly niacin and folate, as well as vitamin E and vitamin K.
The nutritional value of peanut butter will vary depending on the type and brand. There are also fortified and unsalted versions available.
Some Concluding Thoughts
Although some peanut butter brands contain a lot of added sugars, that doesn't mean you can't enjoy its creamy deliciousness. There are numerous sugar-free options available to satisfy your cravings.
When deciding on the best sugar-free option for you, keep in mind that just because peanut butter is labeled sugar-free doesn't mean it doesn't contain any sugar or sugar substitutes. Check the ingredient list for sweeteners other than sugar to ensure that the peanut butter you choose meets your requirements.
Alpino Health Foods is a climate-friendly marketplace for environmentally conscious consumers with dietary requirements. Browse our selection of natural and organic health foods, including our one-of-a-kind sugar-free (unsweetened) peanut butter.
Frequently Asked Questions (FAQs)
Which peanut butter has no added sugar or salt?
Alpino Natural Peanut Butter Crunch
Is Alpino unsweetened peanut butter healthy?
Yes, Alpino unsweetened peanut butter is known as a heart-healthy option. Go for it!