What Happens to Your Blood Sugar When You Eat a Peanut Butter and Jelly Sandwich

Although a peanut butter and jelly (PB&J) sandwich contains important nutrients, like protein and healthy fats, it can also be high in sugar and simple carbohydrates, which can negatively impact your blood sugar. Here’s what actually happens to your blood sugar after eating a PB&J, plus how to create one that’s more blood sugar-friendly.

Peanut butter and jelly alone have very different effects on blood sugar levels.

• Peanut butter: Peanut butter alone has a slight impact on blood sugar levels. “The fats, fibers and proteins contained [unsweetened] Peanut butter helps slow the absorption of sugar into the bloodstream,” said Avery Zenker, a registered dietitian with DiabetesTeam. Health. For example, a 2019 study found that eating 2 tablespoons of peanut butter with two pieces of white bread and apple juice significantly reduced post-meal blood sugar spikes compared to eating bread and juice alone.
• Jelly: The jelly is generally very high in sugar. Just one tablespoon of strawberry jelly contains about 10 grams (2.5 teaspoons) of added sugar. This means that a typical peanut butter and jelly made with two teaspoons of jelly can contain 5 teaspoons of added sugar. Foods low in fiber and protein and high in added sugars, like jelly, have a significant impact on blood sugar levels and can increase the risk of health problems, like diabetes and weight gain, if eaten frequently.

Pairing a sweet spread like jelly with peanut butter reduces its impact on blood sugar compared to consuming high-sugar foods alone. However, a PB&J made with traditional jelly and fancy white bread can cause a rapid spike in blood sugar.

Each ingredient in a PB&J sandwich has a slightly different impact on your blood sugar.

Bread

Your choice of bread is a huge factor in how your PB&J affects your blood sugar.

• White bread: Low in fiber and high in refined carbohydrates, it is quickly digested, causing a sharp rise in blood sugar levels. “Examples of breads that can cause a significant spike in blood sugar include white bread, baguettes, bagels, brioche and croissants,” Zenker said.
• Wholemeal bread: “Whole grain breads are higher in fiber, which helps slow the absorption of carbohydrates found in bread, jelly and peanut butter,” Zenker said. Whole grain breads are higher in protein and fiber and take longer for your body to digest, slowing blood sugar spikes.
• High fiber, low carb breads: Some breads are made with low-carb or high-fiber ingredients and have a lower impact on blood sugar. For example, keto-friendly breads can only contain 11 grams of carbohydrates and 9 grams of fiber, making them less impactful on blood sugar than traditional breads.

Peanut butter

Not all peanut butters affect blood sugar levels in the same way.

• Natural or no added sugar peanut butter: “​​Natural peanut butter typically contains just one ingredient: peanuts (and sometimes salt),” Zenker said. Because peanut butter is a good source of protein and fiber, natural peanut butter is a good choice for controlling blood sugar.
• Sweetened peanut butter: Many peanut butter products contain added sugars. For example, a 2-tablespoon serving of Peter Pan Honeyroast Creamy Peanut Butter contains 7 grams of added sugars, or 1.75 teaspoons. While these products still provide protein and fat, the extra sugar makes them less ideal for blood sugar control.

When shopping for peanut butter, look for products with simple ingredient labels, such as peanuts and salt, and avoid products with added sugar.

Jelly

The jelly you choose for your PB&J can significantly affect the sugar content of your sandwich.

• Conventional jelly: Jelly often contains more than 10 grams of sugar per tablespoon, and most people use several when making PB&Js. This means the sandwich can quickly become a major source of added sugar, making it less than ideal for blood sugar control.
• Fruit spreads only: Spreads made from whole fruits and without added sugar are generally sweetened with concentrated fruit juice. “Natural fruit spreads without added sugars are generally a more nutritious choice, but they can still be high in total sugar,” Zenker said. One tablespoon of St. Dalfour black raspberry spread contains 9 grams of total sugar, which is 2 grams less than strawberry jelly made with added sugar. Although they’re made with whole fruits, these low-fiber spreads contain a high carb load that affects your blood sugar.
• Fresh fruit puree and jams rich in fiber: Fresh fruit crushed on bread is one of the best choices for blood sugar because it retains all of the fiber in the fruit. Another option is to make or purchase a high-fiber jam, such as those made from chia seeds.

Below is the nutritional information for a PB&J made with two slices of white bread, 2 tablespoons of unsweetened peanut butter, and 2 tablespoons of sweetened strawberry jelly.

• Calories: 380.8
• Crabs: 53.8 grams (g)
• Fiber: 3.24g
• Total sugar: 25.92g
• Added sugar: 10g
• Protein: 14.14g
• Fat: 17g

A traditional PB&J contains a high amount of carbohydrates and a high dose of added sugar. Although the sandwich contains protein from the peanut butter and bread, it is not enough to offset the blood sugar response from the high carb and sugar load.

According to Zenker, you can still enjoy a PB&J while managing your blood sugar.

• Choose bread richer in fiber: Zenker recommends looking for bread with at least 2 grams of fiber per slice. Fiber slows the absorption of sugar into the bloodstream, which improves overall blood sugar control.
• Opt for unsweetened peanut butter: Choose a peanut butter made with just peanuts and maybe salt. “Be wary of low-fat peanut butter, as it may contain additional added sugar,” Zenker noted.
• Replace high-sugar jelly with low-sugar options: Zenker recommends making homemade chia seed jam with berries, chia seeds and maybe a little maple syrup or honey. “Not only does it reduce added sugar, but the fiber, protein and fat added to chia seeds can help reduce the impact of your PB&J sandwich on blood sugar,” he said.
• Reduce your carb load: To significantly cut carbs, Zenker recommends opting for an open-faced PB&J, which reduces your carb intake by about 13 grams. To cut carbs even further, use 1 tablespoon of jelly or spread instead of 2.
• Add protein or fiber: Pairing your PB&J with a side high in protein and fiber can help ease the blood sugar spike. Good options include: a hard-boiled egg, raw vegetables and hummus, a turkey stick, and more. You can also add extra protein to your peanut butter by mixing it with a scoop of collagen peptides, which contain about 18 grams of protein per 20-gram serving.