Should Diabetics Avoid Nut Butter? The GI Says Otherwise.

The glycaemic index of natural nut butter sits between 14 and 20. White rice is 72. White bread is 75. That gap matters. A 2011 study in JAMA found that replacing refined carbohydrates with tree nuts improved glycaemic control in Type 2 diabetics. The protein and fat in nut butter slow gastric emptying, smoothing the blood glucose curve after a meal. Two tablespoons stirred into oatmeal is a useful example — oats carry a moderate GI of around 55, but the fat and protein from nut butter slow absorption further, pulling the glucose response down meaningfully compared to oatmeal eaten alone. For diabetics managing glucose carefully, nut butter is not something to avoid. It is a legitimate tool.