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100gram peanut
CARBS
16g
PROTEINS
26g
FATS
49g
Quantity: 100g
Glycemic Index: 14
Glycemic Load: 2
Fiber: 8g
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, enhancing satiety without spiking blood sugar.
- Cheese Platter – Provides a good source of calcium and protein with minimal impact on blood sugar.
- Tofu Stir-Fry – Low in carbs and high in protein, helping maintain stable glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein and virtually no carbs, supporting stable blood sugar levels.
- Salmon Fillet – Rich in omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
- Beef Steak – Provides high-quality protein and essential nutrients with minimal impact on blood sugar.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in vitamin E and magnesium than peanuts.
- Walnuts – Rich in omega-3 fatty acids which can help improve heart health.
- Pecans – Lower in carbs per serving and provide antioxidants.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar as peanuts have a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to slow digestion of fats and proteins.
- 2–3 hr: Stable blood sugar levels due to the high fat and moderate protein content.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with other low-carb foods.
🤔 FAQs about 100gram peanut
How do peanuts affect blood sugar in people with diabetes?
Peanuts have a low glycemic index and contain fats and proteins that help in stabilizing blood sugar levels.
Can eating peanuts help with diabetes management?
Yes, due to their low carbohydrate content and healthy fat profile, peanuts can be a good snack option for managing diabetes.
Are there any risks associated with consuming peanuts for diabetics?
While peanuts are generally safe, they should be consumed in moderation due to their high calorie content.
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