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peanut salted
CARBS
4.6g
PROTEINS
7.3g
FATS
13.9g
Quantity: 28g (about 1 ounce)
Glycemic Index: 14
Glycemic Load: 1
Fiber: 2.4g
Key Nutrients: Magnesium, Vitamin E, Niacin
Health Impact: Due to their low carbohydrate content and high fat and protein levels, salted peanuts have a minimal impact on blood sugar and a slow digestion time, which helps in maintaining stable glucose levels.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic load; consider timing the bolus to match the slower digestion rate of fats and proteins.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, helping to further stabilize blood sugar levels.
- Cheese platter – Provides protein and fat with minimal carbs, complementing the metabolic benefits of peanuts.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps maintain muscle mass and stabilize blood sugar.
- Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.
🥄 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.
- Pumpkin seeds – Provide magnesium and zinc, beneficial for blood sugar regulation and overall health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as peanuts have a low glycemic index.
- 30–60 min: Slow, steady rise in blood sugar due to the protein and healthy fats.
- 2–3 hr: Blood sugar levels should remain stable, thanks to the low carb content and presence of fiber.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of fiber or protein to further stabilize blood sugar levels.
🤔 FAQs about peanut salted
Can eating peanuts affect my ketosis?
Peanuts are relatively low in carbs and can be included in a ketogenic diet in moderation.
Are peanuts good for every type of diabetes?
Peanuts can be beneficial for both Type 1 and Type 2 diabetes as they help in managing blood sugar levels due to their low glycemic index.
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