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peanut 100gm
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.
💉 Suggested Bolus
No specific bolus technique needed due to low glycemic impact.
🍽️ Best Paired With (Veg)
- Avocado Salad – High in healthy fats and fiber, enhancing satiety and further stabilizing blood sugar levels.
- Cheese Cubes – Adds protein and calcium without increasing carb load.
- Flaxseed Crackers – Provides omega-3 fatty acids and fiber, supporting overall metabolic health.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Adds lean protein to the meal, aiding in muscle repair and satiety without carbs.
- Smoked Salmon – Rich in omega-3 fatty acids and protein, supporting heart and brain health.
- Boiled Eggs – Provides high-quality protein and essential nutrients like vitamin D and choline.
🥄 Smart Substitutes
- Almonds – Similar in fat content but higher in Vitamin E and calcium.
- Walnuts – Offers higher amounts of omega-3 fatty acids which are beneficial for heart health.
- Pecans – Lower in carbs and provide antioxidants.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact 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 protein content which slows carbohydrate absorption.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with other low-carb foods.
🤔 FAQs about peanut 100gm
How many peanuts can I eat without affecting my blood sugar?
Moderation is key. Typically, a small handful (about 1 ounce or 28 grams) can be enjoyed without significant blood sugar impact.
Are peanuts good for every type of diabetes?
Peanuts can be a healthy part of most diabetic diets when eaten in moderation due to their low glycemic index and healthy fat content.
Can I eat peanut butter instead of peanuts?
Yes, but opt for natural peanut butter without added sugars or oils to keep it diabetes-friendly.
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