A bowl of peanuts next to a blood sugar meter.

Is peanut good for diabetes?

April 11, 2024

Written by

Team Diabesmart

Medically Reviewed

Paridhi Kohli

Sr. Nutritionist | R&D Head | Diabetes Educator

Peanuts, a healthy legume, are beneficial for people with diabetes. They have a low glycemic index, helping manage blood sugar levels without causing spikes. Rich in protein, fiber, and good fats, peanuts make a great snack choice for diabetics. The fiber aids in controlling blood sugar and digestion, while the protein and good fats contribute to feeling full and weight management. Including peanuts in moderation in your diet can provide essential nutrients and regulate blood sugar levels, making them a valuable addition to a diabetic meal plan.

Nutritional benefits of peanuts for diabetics

Peanuts can offer several nutritional benefits for individuals with diabetes when consumed in moderation as part of a balanced diet. Here are some of the potential benefits:

Nutrient	Amount per 100g	Benefits
Protein	25.8 grams	Helps increase satiety, regulate appetite, and support muscle health.
Fat	49.2 grams	Provides heart-healthy monounsaturated and polyunsaturated fats, which can improve blood lipid profiles and reduce the risk of cardiovascular disease.
Fiber	8.5 grams	Aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, which can assist in weight management.
Vitamin E	8.33 mg	Acts as an antioxidant, protecting cells from damage caused by free radicals.
Magnesium	168 mg	Supports nerve function, muscle function, and bone health.
Potassium	705 mg	Important for maintaining proper fluid balance, nerve function, and muscle contraction.
Folate	240 mcg	Essential for DNA synthesis and cell growth, important for pregnant women to prevent neural tube defects.
Resveratrol	Varies	A polyphenol antioxidant associated with various health benefits, including anti-inflammatory and heart-protective effects.
Flavonoids	Varies	Plant compounds with antioxidant properties that may help reduce inflammation and lower the risk of chronic diseases.
Phenolic acids	Varies	Another group of antioxidants found in peanuts, which may help protect against oxidative stress and inflammation.
Calories	567 kcal	Provides energy for bodily functions and activities.

Please note that the values provided are approximate and can vary depending on factors such as variety, preparation method, and serving size. Additionally, peanuts are often consumed in smaller portions than 100 grams, so it's essential to adjust the nutritional values accordingly based on serving size.

Impact of peanuts on blood sugar levels

Low Carbohydrate Content: Peanuts are relatively low in carbohydrates compared to many other snack foods. A lower carbohydrate content means less potential for causing significant increases in blood sugar levels.
High Protein Content: Peanuts are rich in protein, which can help stabilize blood sugar levels. Protein slows down the absorption of carbohydrates, resulting in a more gradual rise in blood sugar after consuming a meal or snack containing peanuts.
Fiber Content: Peanuts contain dietary fiber, both soluble and insoluble, which further contributes to their impact on blood sugar levels. Fiber helps slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar.
Healthy Fats: Peanuts contain predominantly heart-healthy monounsaturated and polyunsaturated fats. These fats can also help slow down the absorption of carbohydrates, leading to a more gradual increase in blood sugar levels.
Satiety: Consuming peanuts can promote feelings of fullness and satiety due to their protein and fat content. This can help prevent overeating and subsequent blood sugar spikes.

Incorporating peanuts into a diabetic diet

To incorporate peanuts into a diabetic diet, it is crucial to focus on portion control and opt for healthier peanut products to reap maximum benefits without compromising on health.

Portion Control: When consuming peanuts, it is essential to be mindful of portion sizes. Peanuts are nutrient-dense but can be high in calories, so moderation is key. Stick to recommended serving sizes to avoid overconsumption of calories and fats.
Choose Healthier Options: Opt for unsalted or lightly salted peanuts to reduce sodium intake. Avoid peanuts coated in sugar or chocolate, as they can spike blood sugar levels. Instead, go for raw or dry-roasted peanuts for a healthier alternative.
Consider Peanut Butter: Peanut butter can be a convenient way to incorporate peanuts into your diet. Look for natural peanut butter without added sugars or hydrogenated oils. Spread it on whole grain toast or use it as a dip for apple slices for a balanced snack.
Pair with Balanced Meals: Incorporate peanuts into meals by adding them to salads, stir-fries, or yogurt for a dose of protein and healthy fats. This can help stabilize blood sugar levels and keep you full for longer.

By following these tips and making informed choices, you can enjoy the nutritional benefits of peanuts in a diabetic-friendly manner. Remember, moderation is key to maintaining a healthy balance in your diet.

Bottom Line

Adding peanuts to your diet can be helpful if you have diabetes. Peanuts have a low sugar impact and a lot of fiber, making them a good snack choice for keeping your blood sugar stable. Eating peanuts in moderation as part of a balanced diet can be good for you. It's important to watch your portion sizes and choose healthier peanut products like natural peanut butter without sugar or salt added. That way, you can enjoy the health benefits of peanuts without causing problems for your diabetes.

Remember, even though peanuts are a good snack choice, you should be careful not to eat too many. If you have too many, especially if they are roasted and salted, you could end up taking in too many calories and fats, which can be bad for your blood sugar.