Support Blue Circle Diabetes Foundation
Dry roasted peanuts
CARBS
7.6 g
PROTEINS
24.4 g
FATS
49.7 g
Quantity: 100 g
Glycemic Index: 14
Glycemic Load: 1
Fiber: 8.4 g
Key Nutrients: Magnesium, Vitamin E, Niacin
Health Impact: Low glycemic index and load help in maintaining stable blood glucose levels. High fat and protein content slow digestion and reduce insulin spikes.
💉 Suggested Bolus
If using insulin, consider the protein content which may require an extended bolus.
🍽️ Best Paired With (Veg)
- Avocado salad – The healthy fats in avocado can help slow digestion and maintain blood sugar stability when paired with peanuts.
- Cheese cubes – Cheese provides high-quality protein and fat, which can help balance blood sugar levels when combined with peanuts.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Chicken is a low-carb, high-protein option that complements the nutrient profile of peanuts for sustained energy and blood sugar control.
- Boiled eggs – Eggs are another excellent low-carb protein source that can help stabilize blood sugar levels when eaten with peanuts.
🥄 Smart Substitutes
- Almonds – Almonds offer a similar crunch with higher calcium and vitamin E content, which are beneficial for bone health and antioxidant protection.
- Walnuts – Walnuts contain higher amounts of omega-3 fatty acids, which can help reduce inflammation and improve heart health.
- Pumpkin seeds – Pumpkin seeds are rich in magnesium, which can help manage blood sugar levels and support heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Slight increase in blood sugar may occur, moderated by the fat and protein content.
- 2–3 hr: Blood sugar levels should remain stable, thanks to the low carb and high fiber content.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation to avoid excessive calorie intake.
🤔 FAQs about Dry roasted peanuts
How many peanuts can I eat without affecting my blood sugar?
Portion control is key. Typically, a small handful (about 1 ounce or 28 grams) is a safe serving that should not significantly impact blood sugar levels.
Are peanuts good for every type of diabetes?
Peanuts can be a good snack for most people with diabetes due to their low carbohydrate content, but individual responses can vary. It's important to monitor your own blood sugar responses.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.