Nuts, seeds, peanut butter

We’re nuts about nuts, seeds, peanut butter & nut butters!

nuts, seeds, peanut butterNuts, seeds, peanut butter and nut butters are a great source of protein and natural fats.

This means that they make for a great ‘GD food pairing tool‘ to eat with carbohydrates to slow down the absorption of glucose into the bloodstream.

But with so many different products available to buy, which ones should you choose and are any better than others?

Here we share with you all our hints and tips for choosing the best nuts, seeds, peanut butter and nut butters…



Nuts are a great source of protein and natural fat but they do still contain carbohydrates, meaning that some nuts are better than others. The best choice for nuts are nuts which are not salted or flavoured.

nuts & seeds


Looking at this chart we can see that cashew nuts and pistachio nuts contain the highest amounts of carbohydrates, making them the nuts which aren’t so good for pairing if eaten in larger amounts.

Another nut that is high in carbohydrates, which isn’t listed on this chart is the chestnut, so be wary of these carby nuts at Christmas!

Highest in protein are the peanut and almonds. With macademia, walnuts and pecans being the highest in fats. That makes these nuts better for food pairing.


Flavoured or coated nuts

dry roasted nutsSalted, dry roasted, sweet chilli, BBQ, salt & vinegar, yoghurt coated, crispy shells, chocolate coated, you name it they seem make nuts covered or coated in so many different things.

Savoury nuts included salted, dry roasted and flavoured contain high amounts of salt, so bear this in mind when eating them.

Choosing nuts which are yoghurt or chocolate coated means that you are significantly increasing the carb amount, making these type of nuts possibly suitable for a treat, but would not be advisable as such good ‘food pairing tools’.


What about snickers, peanut M&Ms & Reese’s peanut butter cups?

This whole bag contains 97.5g carbs or just over 24 tsp of sugar

In the knowledge that nuts help pair carbs, lots of ladies will ask if that makes sweet treats with nuts a suitable sweet treat option… they’re nuts so they’ll be OK, right?

The problem with all these items is that they contain high amounts of refined sugars. Each of these items first ingredient is sugar.

Snickers has not only chocolate, but nougat and caramel, the M&Ms are coated in a sugar shell and Reese’s peanut butter has a lot of added sugar.

You can safely eat chocolate with gestational diabetes, but we recommend small amounts of chocolate, preferably dark chocolate with higher cocoa content. Our chocolate page explains suggestions and tips for eating chocolate in more detail.

Peanut M&Ms per 41g suggested portion size = 24.2g carbs or 6 tsp of sugar

Snickers bar 48g single bar = 26.2g carbs per bar or 6 ½ tsp of sugar

Reese’s Peanut butter cups, 3 cup pack = 26.4g carbs or 6 ½ tsp of sugar


warningBeware of nuts mixed with dried fruit!

mixed nuts & fruitFruit is a simple carbohydrate meaning the fructose is easily absorbed into the bloodstream.

The drying process strips the fruit of its water and some dried fruits have additional sugars added during the drying process meaning they can cause high spikes in blood sugar levels.

Along with grapes, we call dried fruit ‘sugar bullets‘! Just because it’s fruit, it doesn’t mean it is the ‘heathly option’ as far as your blood sugar levels are concerned.

One pack of these raisins contains just 7tsp of sugar!
One pack of these raisins contains just over 7 tsp of sugar!

Just to give you an idea of the amount of carbs in dried fruit, in a small 42.5g pack of raisins, like these, there is 29.5g!

That’s the equivalent of just over 7 tsp of sugar, more than a snickers or 3 pack of Reese’s butternut cups!!



The question of dates comes up a lot as they are something that many ladies want to eat with the hopes of encouraging labour.

datesA study published in 2011 on 114 women, showed that eating six date fruits per day for 4 weeks prior to their estimated date of delivery significantly reduced the need for induction and augmentation of labour, and produced a more favourable, but non-significant, delivery outcome.

Dates therefore would be a great thing to try if you were wanting to encourage spontaneous delivery, but for those with diabetes it could be detrimental to their trying to achieve lower and stabilised blood sugar levels.

Dates have around 75g carbs per 100g, which is the equivalent to 18 ¾ tsp of sugar!


Peanut butter

Peanut butter is one our favourite food pairing tools! Absolutely ram packed with good fats and protein it is great for spreading, dipping, cooking and baking with.

Interesting fact: 1 heaped tbsp of peanut butter has the equivalent protein of an egg!

Whilst peanut butter is a great source of fat and protein, these too can vary quite dramatically in total carb amounts, depending on the ingredients used.

Please note: most peanut butters (apart from reduced fat ones) are good, but here we share the ones we’ve found with the lowest carbs per 100g.

Here we share with you our best finds…***UPDATED FOR 2018!

Peanut butter recipes have changed LOADS since I launched my first posts and infographics on peanut butter and so I have created a new spreadsheet and compared all the peanut butters I can find reliable nutritional info for online eg. the shops that are selling the items rather than apps that have data that could be incorrect, or I have been to the shops to get a few jars or members have taken pictures to help complete my comparison!

I have not included any peanut butters which contain added sugar in any form in the ingredients.

Our best widely available peanut butter that is still top of the charts is – Whole Earth Peanut Butter with Pumpkin, Sunflower & Flax seeds


lowest carb peanut butter 2018This Whole Earth peanut butter has 4.6g total carbs per 100g and is packed with extra protein and fats from the seeds. Plus this peanut butter tastes lush! It’s a smooth peanut butter with added seeds, causing a slightly green tinge, but it has a lovely natural taste. It does contain palm oil but Whole Earth use sustainable palm oil. Whole Earth state:

Here at Whole Earth we take environmental and social matters very seriously and want to help protect our planet. We only use 100% sustainable palm oil that has no impact on the environment, local people or local habitats.

You can learn more about sustainable palm oil here.

Here’s our top 10 lower carb peanut butters:

#1. Whole Earth peanut Butter with sunflower, pumpkin & flax seeds is still sitting in top position (and has been for 3 years now!) with only 4.6g total carbs per 100g. This product contains sustainable palm oil and is smooth in texture with seeds (so not a completely smooth). As this peanut butter has added seeds it means that there are good amounts of extra protein and natural fats. This is a well known GD UK Mums favourite which many enjoy!

#2. Waitrose Essentials wholenut peanut butter. This product has 5.3g total carbs per 100g but it does contain palm oil.

#3. Hi-Pro peanut butters, both crunchy & smooth are 3rd place with 5.6g total carbs per 100g. These contain palm oil and artificial sweetener (sucralose). Those that have tried it have not been over enthusiastic over the taste & texture. Hi-Pro has been found for sale in Sainsbury’s, Lidl, Aldi and some health food stores.

#4. Sainsbury’s SO Organic Crunchy peanut butter. This has 5.8g total carbs per 100g and contains organic palm oil.

#5. Whole Earth Original Crunchy peanut butter. It has 7.4g total carbs per 100g and contains sustainable palm oil. Please note, this is the original version NOT the organic (which has a much high carb content)

#6. Whole Earth Hi-Oleic Crunchy peanut butter. A newer product to the Whole Earth range. Hi Oleic peanuts contain a higher amount of oleic acid which is a monounsaturated fatty acid (a good fat!) which can help reduce the level of LDL cholesterol and boost HDL cholesterol levels. This peanut butter contains 7.4g total carbs per 100g and does contain sustainable palm oil.

#7. ALDI The Foodie Market Crunchy peanut butter has 7.9g carbs per 100g and contains palm oil

#8. Tesco 100% Smooth peanut butter with 7.9g total carbs per 100g or Tesco 100% Crunchy peanut butter with 8.3g total carbs per 100g, this will be the best peanut butter for you if you’re looking to avoid palm oil.

#9. Pic’s Peanut butter has 9.6g total carbs per 100g, has no palm oil and is made with Australian Hi Oleic peanuts which are then turned into peanut butter in New Zealand. Hi Oleic peanuts contain a higher amount of oleic acid which is a monounsaturated fatty acid (a good fat!) which can help reduce the level of LDL cholesterol and boost HDL cholesterol levels.  So if you’re looking for a lower carb peanut butter which does not contain palm oil at all and uses the cholesterol reducing Hi Oleic peanuts then this will be the one for you! We have found this for sale in Tesco and Amazon.

#10. Meridian Peanut butters These are slightly higher in carb content than some others but do not contain added sugar or palm oil. Meridian nut butters are widely available and so we have included them into the top 10. The Smooth & Crunchy versions both have 11.6g total carbs per 100g

Reduced fat peanut butters

When comparing carbs on peanut butters, you may find that reduced fat peanut butters have more than double the carbs of others! Steer clear of these high carb peanut butters as they are too difficult to tolerate.


Nut or seed butters

This almond butter has 6.5g carbs per 100g
6.5g carbs per 100g

If you cannot eat peanuts or do not like peanut butter, other nut butters or seed butters make a great alternative.

Once again carb amounts vary, with cashew nut butter being the highest in carbs, around 19g carbs per 100g.

Hazelnut and almond nut butters are much lower in carbs (under 7g carbs per 100g) and make for lower carb nut butter choices.



Sugar free low carb carrot mug cake
Sugar free low carb Carrot Mug Cake

Seeds are another great food to use as a tool for GD food pairing. Just like nuts they are packed with protein and good fats, so are seeds.

Seeds are especially beneficial to those who are allergic to tree nuts.

Sunflower seeds, pumpkin seeds, poppy seeds, sesame seeds, linseed, flaxseed, chia seeds, soya beans are all great choices.

Lots of ladies ask us what to do with seeds, but just eat them as a snack or sprinkle them on top of things; in yoghurt, on top of desserts when eating fruit and cream, on salads, soups for extra crunch texture.

They are great for adding to cakes like our mug cakes which can be found in our Bronze & Silver membership section


Chia seed puddingChia seeds are the higher carb seed, but with lots of protein and fibre. They contain lots of calcium, antioxidants and good fats meaning they are still a great seed to use on the gestational diabetes diet.

You can make some lovely things with chia seeds as they swell and form a gel like texture, similar to that of pectin which helps make jam set.

A popular dish is chia pudding, used as a dessert, breakfast, or snack.

The Wellness Mama has some great ideas for some lovely chia seed puddings, but it’s advisable to use milk which you tolerate best (complete a milk test if you are wanting to use cows milk and are unsure how well you tolerate milk).

Check out the Wellness Mama Chia Seed Pudding recipe.

Be careful adding too much fruit, any honey or jam to chia seed pudding as these are high carb ingredients which will spike blood sugar levels.

Nuts, seeds, peanut butter & nut butter snacks

almonds, cheese, appleNuts, seeds, peanut butter & nut butters are great for the snacks between meals, after you’ve tested your blood sugar levels which will help your levels stay lower and stabilised.

Use them to pair carbs like fruit so that you slow down the natural release of fructose (natural fruit sugars). Or add a good helping of peanut or nut butter to starchy carbs such as oatcakes or ryvita. Once again the fat and protein will help make these carbs more tolerable, it will stabilise your levels, give you more energy and stop you getting hungry between meals.

peanut butter for food pairing

Try our peanut butter cookies…

If you would like a simple recipe for making a nice sweet treat which won’t spike blood sugar levels, then you should try our Sugar Free Low Carb Peanut butter Cookies

3 ingredient peanut butter cookies stacked next to a glass of milk

Peanut Butter Cookies

Crumbly salty sweet peanut butter cookies, sugar free, grain free and low carb. It's the perfect gestational diabetes sweet treat!
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Course: Snacks
Cuisine: American, British
Diet: Diabetic, Gluten Free, Vegetarian
Keyword: biscuits, cookies, peanut, peanut butter
Free or Membership Recipe: Free Recipe
Nut Free Recipe: Contains Nuts
Free from: coconut, dairy, gluten
Servings: 16 small cookies
Calories: 96kcal
Author: Jo Paterson


  • 250 grams peanut butter warmed
  • 3 tbsp xylitol or erythritol sweetener
  • 1 medium egg


  • Preheat your oven to 180°c (fan)
  • Add all the ingredients into a bowl
  • Mix well so that the mixture combines and creates a big (but very soft) dough like ball
  • Roll out balls of dough the size of walnuts and place on baking parchment paper on a baking tray
  • Using a fork, gently press the dough ball to squash it and create a pattern on the cookie, then press the fork in the opposite direction to create a criss cross pattern
  • Place cookies in the oven and bake for 10-12 minutes or until the edges are slightly browning
  • Remove the cookies from the tray and lay on a wire cooling rack. Be careful with these cookies as they crumble easily!


For help with which peanut butters are lower in carbs, take a look at our pictures on Instagram. Other nut butters could be used too, but be wary of cashew nut butter which contains much higher amounts of carbs.
You do not have to use any sweeteners in this recipe if you do not wish to, however this means that the only sweetness comes from the peanut butter (which for a majority is not going to be sweet enough).
The brand of xylitol natural sweetener that I use and is most widely available in larger supermarkets is Total Sweet. To find a local stockist, please check this link. It is important to note that xylitol, although a natural sweetener, is highly toxic to dogs, so no sharing your GD treats with your furry friends!
Total Sweet xylitol natural sweetener packaging
Erythritol sweeteners are what I recommend using in this recipe if you struggle with IBS or gastric issues. Whilst xylitol is fine for most if eaten in small amounts, those who have any gastric conditions such as IBS may find that xylitol can trigger their symptoms.  The brand of erythritol I use is NKD Living powdered erythritol. 
Artificial powdered sweeteners such as sucralose (like Splenda) or aspartame (like Canderel) can be used in this recipe but they may raise blood glucose levels and can leave a nasty bitter aftertaste.
For the best outcomes with this recipe it is best to use the ingredients recommended and in the quantities stated.


Calories: 96kcal | Carbohydrates: 3g | Protein: 4g | Fat: 8g | of which saturates: 2g | Fibre: 1g | of which sugars: 1g

Nutritional info. is based per serving unless stated otherwise and is only a guide. The nutritional content will vary depending on the exact ingredients used

Made this recipe?Take a pic & tag @gestational_diabetes_uk #JosGDRecipes on Instagram
Need more help?

For more information on following the diet we advocate, take a look at our 8 golden rules for eating.

If you’re still struggling for ideas and inspiration, looking for extra hints & tips, shopping lists and help with takeaways and eating out then take a look at our membership options.