Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 32.2 per 100g.
✅ Nutrition data verified · GL 32.2/100g · GI 51.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
How This Food Affects Blood Sugar
Nutrition Overview
What Makes This Version Different
The glycemic load number (32.2 per 100g) is the lowest in the family, though only slightly below the rest (32.2-36.6 per 100g). The calories number (463 per 100g) is the family's highest, though the whole group clusters close (415-463 per 100g).
Glycemic load across the 4-item Snacks group runs 32.2 to 36.6 per 100g, so the version matters as much as the food. Closest variants worth comparing: M&M's milk chocolate, Chocolate chip, COMBOS Snacks Cheddar Cheese Pretzel.
What to Watch For
⚠️ High Saturated Fat
Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter contains 2.9g of saturated fat per serving — above the 5g threshold recommended by the ADA and AHA. High saturated fat intake is associated with increased cardiovascular risk, which is the leading cause of death in people with diabetes. While this food may have a manageable glycemic load, consider it an occasional choice rather than a daily staple.
ADA Cardiovascular Disease and Risk Management (2024). Diabetes Care, 47(Suppl 1). · AHA Dietary Guidelines.
Simple Ways to Balance It
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Related Snacks Options
Lower-GL Alternatives
🍿 Snacks, pork skins, barbecue-flavor
GL 0.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, pork skins, barbecue-flavor & diabetes →🍿 Snacks, beef sticks, smoked
GL 2.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef sticks, smoked & diabetes →🍿 Snacks, beef jerky, chopped and formed
GL 4.8/100g — Low GL
Fiber 1.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef jerky, chopped and formed & diabetes →🍿 Formulated Bar, SOUTH BEACH protein bar
GL 16.1/100g — Moderate
Fiber 7.3g/100g. Lower glycemic impact than your current selection.
Formulated Bar, SOUTH BEACH protein bar & diabetes →Common Questions
Is M&M MARS KUDOS Whole Grain Bars peanut butter good for diabetes?
It's best to limit M&M MARS KUDOS Whole Grain Bars peanut butter. With a glycemic load of 32.2 (high — anything ≥20 is considered high), a standard serving can cause a significant blood sugar rise.
What is the glycemic load of M&M MARS KUDOS Whole Grain Bars peanut butter?
The glycemic load of M&M MARS KUDOS Whole Grain Bars peanut butter is 32.2 per 100g. GL is calculated by multiplying the GI (51.9) by the available carbohydrates (62.1g) and dividing by 100.
How does M&M MARS KUDOS Whole Grain Bars peanut butter affect blood sugar?
The primary way M&M MARS KUDOS Whole Grain Bars peanut butter affects blood sugar is through its carbohydrate content (64.7g/100g). With a GI of 51.9 (low) and limited fiber, this produces an overall GL of 32.2 (High).
Is the GI value accurate?
The GI of 51.9 for M&M MARS KUDOS Whole Grain Bars peanut butter is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Snacks category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of M&M MARS KUDOS Whole Grain Bars peanut butter reduces the glycemic load substantially. At GL 32.2 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
What about the saturated fat content?
At 2.9g of saturated fat per serving, M&M MARS KUDOS Whole Grain Bars peanut butter exceeds the 5g threshold that the ADA and AHA recommend for diabetes and heart health. Saturated fat raises LDL cholesterol and is associated with increased cardiovascular risk. While this food may have a manageable glycemic load, it is best as an occasional choice rather than a daily staple. Prioritize foods with unsaturated fats (olive oil, avocado, nuts, fish) for everyday eating.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 51.9 — subcategory_avg:Snacks. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 28.0g) = 32.2 × 28.0 ÷ 100 = 9.0
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 173133. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Snacks, M&M MARS, KUDOS Whole Grain Bars, peanut butter — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/snacks-m&m-mars-kudos-whole-grain-bars-peanut-butter/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.