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1 cup peanut
CARBS
24g
PROTEINS
38g
FATS
72g
Quantity: 1 cup
Glycemic Index: 14
Glycemic Load: 1
Fiber: 12g
Key Nutrients: Magnesium, Vitamin E, Niacin
Health Impact: Peanuts have a low glycemic index and load, promoting minimal blood sugar spikes and a slow insulin response.
💉 Suggested Bolus
Consider a smaller bolus due to the low glycemic impact and high fat content, which slows digestion.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, complementing the protein from peanuts for a balanced meal.
- Cheese Cubes – Provides additional protein and calcium, with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Adds lean protein to the meal, aiding in satiety and blood sugar control.
- Boiled Eggs – Offers high-quality protein and fats, which help to moderate blood glucose levels.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in fiber, which may help in better glycemic control.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health.
- Pecans – Lower in carbs and provide antioxidants that are beneficial for overall health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as peanuts have a low glycemic index.
- 30–60 min: Slow, gradual rise in blood sugar due to the fiber and fat content.
- 2–3 hr: Stable blood sugar levels, with a potential slight decline as the body processes the fats and proteins.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of fiber to slow digestion.
🤔 FAQs about 1 cup peanut
How many peanuts can I eat in a day?
It's best to limit to a small handful (about 1/4 cup) to keep carbs in check and avoid excessive calorie intake.
Are peanuts good for every type of diabetes?
Peanuts can be beneficial for type 2 diabetes as part of a balanced, low-carb diet, but it's important to individualize dietary choices based on personal health needs.
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