Peanut Butter (1 Tablespoon)

Choose unsweetened, natural peanut butter with ingredients limited to peanuts (and optionally salt); avoid versions with added sugar, syrups, honey, or sweetened flavorings.

Reduce the portion and test a smaller serving, such as 1 tablespoon, then monitor your response before increasing it.

Avoid eating peanut butter with higher-carbohydrate pairings; try it with celery, cucumber, or other non-starchy vegetables instead.

Have it as part of a balanced meal that includes protein and fiber, such as plain Greek yogurt with chia seeds and a small amount of peanut butter.

Check the label for total carbohydrate and added sugars, since “natural” or “protein” varieties can still contain sweeteners or starches.

If spikes continue despite portion and ingredient changes, consider avoiding peanut butter and discuss your individual response pattern with a clinician or dietitian.