Smooth Peanut Butter (100 G)

Keep the peanut butter portion modest (for example, 1–2 tablespoons) and avoid eating it alone in a large amount.

Choose an unsweetened, natural smooth peanut butter with peanuts as the main ingredient; avoid varieties with added sugar, syrups, or sweetened oils.

Pair it with a protein- and fiber-rich food such as plain Greek yogurt, chia seeds, or a small handful of almonds to slow absorption.

Spread it on a lower-impact base such as whole-grain rye crispbread or eat it with apple slices rather than white bread, crackers, or sweets.

Avoid combining peanut butter with high-sugar foods such as jam, honey, chocolate spread, sweetened cereal, or sweet drinks.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you, to help blunt the rise.