Diabetes is a long-term disease that makes the body manage sugar differently, which makes blood sugar levels go up. People with diabetes need to be very careful about what they eat and how they live to keep their blood sugar levels in a safe range. People often ask if people with diabetes can eat jelly with peanut butter (PB&J) sandwiches.
The peanut butter and jelly bites are a classic snack that tastes great and helps you feel wonderful. If you have diabetes, though, it’s really important to recognize how each ingredient of the sandwich can change your blood sugar levels. The advantages and disadvantages of eating peanut butter and jelly if you have diabetes will be covered in this article, as well as how to make it healthier and other things you might want to try.
What happens to your blood sugar if you have diabetes?
Let’s discuss how diabetes impacts blood sugar before we talk about peanut butter and jelly. Insulin is a hormone that assists in maintaining the blood sugar levels steady by releasing glucose (sugar) into cells so they may use it for energy. People with Type 1 diabetes don’t create enough insulin, while people with Type 2 diabetes’ cells cease responding to insulin. It makes blood sugar levels go up.
Eating a nutritious meal that includes foods that help maintain blood sugar levels is essential. Eating heavy foods, such as simple carbs or sugars, can quickly elevate your blood sugar levels. On the other hand, foods abundant in fibre, protein, and healthy fats tend to raise blood sugar more slowly. Peanut butter and jelly bread is made of peanut butter and jelly.
Talk about how each part helps control diabetes:
1. Butter and Peanuts
People with diabetes appreciate peanut butter because it has few carbs, which helps keep blood sugar levels from increasing too quickly. It provides a lot of protein and healthy fats, which help maintain blood sugar levels.
Not all peanut butters are the same, though. Some brands use sugar and other unhealthy things in their products. Pick the unsweetened or natural kind of peanut butter. It has less sugar added to it. You may also check for low-sodium options on the label to aid your heart health even more. That is because people with diabetes are more likely to develop heart problems.
2. Jelly or Jam
On the other hand, jelly and jam usually have a lot of sugar and carbs. People with diabetes should be concerned about how quickly it can elevate blood sugar levels. Old-fashioned fruit spreads contain a lot of sugar. It could make blood sugar levels go up quickly after eating.
If you want to put jelly on a peanut butter and jelly sandwich, it’s best to use one that doesn’t contain any extra sugar or a fruit spread that employs a natural sweetener like monk fruit or stevia. Some jellies without sugar may have fake sweeteners, which some people don’t like because they might create gastrointestinal problems or other issues.
3. Bread
Another food that could influence blood sugar levels is bread. Many people use white bread to make peanut butter and jelly sandwiches. Refined flour is used to make white bread, which is high in simple carbs that can quickly raise blood sugar levels. People with diabetes should eat whole-grain or whole-wheat bread instead. Whole-grain bread has fibre that slows down how quickly sugar gets into the blood. It helps maintain blood sugar levels stable.
“100% whole wheat” or “whole grain” bread is the best choice for nutritious bread. These kinds of bread preservatives have more fibre and nutrients than white bread. Whole wheat bread doesn’t spike blood sugar levels much as white bread since it has a lower glycemic index (GI).
How a PB&J sandwich affects blood sugar
The things in a PB&J sandwich can modify how it affects blood sugar. A typical PB&J has white bread, regular peanut butter, and sweet jelly. The jelly and bread contain a lot of sugar, which can increase blood sugar levels quickly. You may, however, make certain tweaks to the sandwich that will make it far better for your blood sugar levels.
How to Make a Diabetes-Friendly PB&J Sandwich
You can consume jelly and peanut butter sandwiches if you have diabetes, but you should be careful about what you put in them to ensure your blood sugar stays constant. Here are some tips for making your PB&J better for you:
1. Use Whole-Grain Bread
Try whole-grain or whole-wheat bread instead of white bread. Whole grains are strong in fibre, which slows down digestion and helps maintain blood sugar levels steady. Whole grain bread has fibre that can help you feel full, which can help you not eat too much.
2. Choose Natural Peanut Butter
Look for peanut butter that contains no added sugars, hydrogenated oils, or too much salt. If you want to cut back on carbs and sugars, you should eat peanut butter that is natural or unsweetened. Peanut butter offers healthy fats that help keep your blood sugar from increasing too quickly.
3. Use jelly that has neither sugar nor very little sugar.
Choose jelly with no sugar or only a little bit, or a fruit spread with a natural sweetener like stevia, monk fruit, or erythritol. These choices can add the sweetness of jelly to the sandwich without the extra sugar, which benefits people with diabetes.
4. Watch how big your portions are.
Even while eating healthier foods, watching your portions is necessary. The peanut butter it contains has excessive calories, but it also has a lot of nutrients, healthy fats, and protein. Eating a lot of jelly or peanut butter might still make your blood sugar levels go up or down. One to two tablespoons of peanut butter on each slice of bread is a good amount.
5. Add extra healthful things
Adding healthy extras like slices of fruit, such as strawberries or bananas, can make your PB&J sandwich better by adding additional fibre and nutrients. Adding chia seeds or flaxseeds to the sandwich can also give it extra fibre, which helps keep blood sugar levels steady.
Are PB&J sandwiches a healthy option for those with diabetes?
People with diabetes can consume a PB&J sandwich as long as they don’t eat too much of it. Choosing healthier ingredients is the most important factor. You may still enjoy this delectable snack without raising your blood sugar by choosing whole-grain bread, natural peanut butter, and jelly without sugar.
It’s vital to realize that not everyone reacts similarly to the same things. You should check your blood sugar levels shortly after eating a PB&J sandwich to see how it affects you. You can also ask a doctor or nutritionist how to include PB&J sandwiches in your diabetic diet plan.
There are other things you can make besides peanut butter and jelly sandwiches.
If you want to try something new or add some flavour to your snacks, here are some alternative diabetes-friendly options:
Avocados are a great snack for those with diabetes since they are high in healthy fats and fibre. Try them with whole grain crackers.
Greek yoghurt with berries: Greek yoghurt has a lot of protein and not much sugar. Adding fresh berries can provide you with fibre and antioxidants.
A modest handful of mixed nuts or seeds is a great way to get protein and healthy fats.
Carrot, cucumber, and bell pepper sticks with hummus are a terrific source of protein, fibre, and healthy fats.
The End
People with diabetes can have peanut butter and jelly sandwiches, but they must be careful about what they put in them. You can still enjoy this traditional snack while controlling your blood sugar levels using whole-grain bread, natural peanut butter, and sugar-free jelly. You should be mindful of how food affects your body and watch how much you eat. If you make healthy choices and pay attention to how much you eat, as part of a well-balanced diet, peanut butter and jelly sandwiches can help you manage your diabetes.