While 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 carbs, which can negatively impact your blood sugar. Here’s what actually happens to your blood sugar after you eat a PB&J, plus how to build one that’s more blood-sugar-friendly.
On their own, peanut butter and jelly have very different impacts on blood sugar.
- Peanut butter: Alone, peanut butter has a small impact on blood sugar. “The fats, fiber, and protein in [unsweetened] peanut butter help slow the absorption of sugar into the blood,” Avery Zenker, registered dietitian at DiabetesTeam, told Health. For example, a 2019 study found that eating 2 tablespoons of peanut butter along with two pieces of white bread and apple juice significantly reduced post-meal blood sugar spikes compared to eating bread and juice alone.
- Jelly: Jelly is typically very high in sugar. A single tablespoon of strawberry jelly packs around 10 grams (2.5 teaspoons) of added sugar. This means that a typical peanut butter and jelly made with two teaspoons of jelly can pack 5 teaspoons of added sugar. Foods low in fiber and protein and high in added sugar, like jelly, significantly impact blood sugar levels and can increase the risk of health issues, like diabetes and weight gain, if consumed frequently.
Pairing a sugary spread like jelly with peanut butter reduces its impact on blood sugar compared to eating high-sugar foods alone. However, a PB&J made with traditional jelly and refined white bread can cause a rapid rise in blood sugar.
Every ingredient in a PB&J sandwich has a slightly different impact on your blood sugar.
Bread
Your bread choice is an essential factor in how your PB&J affects your blood sugar.
- White bread: Low in fiber and high in refined carbs, it is rapidly digested, causing a sharp rise in blood glucose. “Some examples of breads that may cause a large blood sugar spike include white bread, baguettes, bagels, brioche, and croissants,” said Zenker.
- Whole-grain bread: “Whole-grain breads are higher in fiber, which helps slow the absorption of carbohydrates from the bread, jelly, and peanut butter,” said Zenker. Breads made with whole grains have a higher protein and fiber content and take longer for your body to digest, which slows 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 contain just 11 grams of carbs and 9 grams of fiber, making them less impactful on blood sugar than traditional breads.
Peanut Butter
Not all peanut butter affects blood sugar the same way.
- Natural or no-sugar-added peanut butter: “Natural peanut butter typically contains just one ingredient: peanuts (and sometimes salt),” said Zenker. Because peanut butter is a good source of protein and fiber, natural peanut butter is a good choice for blood sugar control.
- 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, which is 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, like peanuts and salt, and avoid products made with added sugar.
Jelly
The jelly you choose for your PB&J can dramatically affect the sugar content of your sandwich.
- Conventional jelly: Jelly often packs more than 10 grams of sugar per tablespoon, and most people use more than one when making PB&Js. That means the sandwich can quickly become a major source of added sugar, making it less than ideal for blood sugar control.
- Fruit-only spreads: Spreads made with whole fruit and no added sugar are commonly sweetened with fruit juice concentrate. “Natural fruit spreads made without added sugars are usually a more nutritious choice, but they can still be high in total sugar,” said Zenker. A tablespoon of St. Dalfour Black Raspberry Fruit Spread contains 9 grams of total sugar, which is 2 grams less than strawberry jelly made with added sugar. While they’re made with whole fruits, these low-fiber spreads come with a high carb load that affects your blood sugar.
- Fresh mashed fruit and high-fiber jams: Fresh fruit smashed onto bread is one of the best choices for blood sugar, as it retains all of the fruit’s fiber. Another option is to make or purchase a high-fiber jam, like ones made with chia seeds.
Below is the nutrition 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
- Carbs: 53.8 grams (g)
- Fiber: 3.24 g
- Total sugar: 25.92 g
- Added sugar: 10 g
- Protein: 14.14 g
- Fat: 17 g
A traditional PB&J packs a large amount of carbs and a hefty dose of added sugar. Though the sandwich does contain protein from the peanut butter and bread, it’s 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 higher in fiber: Zenker recommends looking for bread that contains at least 2 grams of fiber per slice. Fiber slows the absorption of sugar into the bloodstream, which a better for overall blood sugar control.
- Opt for unsweetened peanut butter: Pick a peanut butter made with just peanuts, and maybe salt. “Be cautious of reduced-fat peanut butter since it may have extra added sugar,” noted Zenker.
- Swap high-sugar jelly for lower-sugar options: Zenker recommends making homemade chia seed jam with berries, chia seeds, and maybe a bit of maple syrup or honey. “Not only does this reduce added sugar, but the added fiber, protein, and fats from the chia seeds can help reduce the blood sugar impact of your PB&J sandwich,” 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 roughly 13 grams. To cut carbs even further, use 1 tablespoon of jelly or fruit spread instead of 2.
- Add protein or fiber: Pairing your PB&J with a side rich in protein and fiber can help blunt the blood-sugar spike. Good options include: A hard-boiled egg, raw veggies 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 pack around 18 grams of protein per 20-gram serving.
