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Roasted peanuts
CARBS
7.6 g
PROTEINS
25.8 g
FATS
49.2 g
Quantity: 100 g
Glycemic Index: 14
Glycemic Load: 1
Fiber: 8.5 g
Key Nutrients: Magnesium, Vitamin E, Niacin
Health Impact: Due to their low carbohydrate content and high fat and protein levels, roasted peanuts have a minimal impact on blood sugar and a slow insulin response.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic load; consider timing the bolus to match the delayed glucose response from fats and proteins.
🍽️ Best Paired With (Veg)
- Avocado Salad – The healthy fats in avocado can help slow digestion and prevent blood sugar spikes when paired with peanuts.
- Cheese Cubes – Cheese is low in carbohydrates and high in fat, making it a good pairing for maintaining stable blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Chicken is a high-protein, low-carb option that complements the fat content in peanuts for balanced blood sugar control.
- Salmon – The omega-3 fatty acids in salmon and the healthy fats in peanuts can synergistically help to manage blood sugar and improve heart health.
🥄 Smart Substitutes
- Almonds – Almonds have a lower glycemic index and provide healthy fats, protein, and fiber which can help in managing blood sugar levels.
- Walnuts – Walnuts are rich in omega-3 fatty acids which can improve cardiovascular health without spiking blood glucose.
- Pumpkin Seeds – Pumpkin seeds are a good source of magnesium, which can help in blood sugar regulation.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar as peanuts have low carbohydrates and a high fat content.
- 30–60 min: Slight increase in blood sugar may occur due to the protein content, but overall impact remains low.
- 2–3 hr: Blood sugar levels should remain stable due to the slow digestion of fats and proteins in peanuts.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of fiber to further slow digestion and glucose absorption.
🤔 FAQs about 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) of peanuts is a safe serving size that should not significantly impact blood sugar levels.
Are peanuts good for every type of diabetes?
Peanuts can be a good snack for people with type 2 diabetes due to their low carbohydrate content and beneficial fats, but it's always best to monitor individual responses and consult with a healthcare provider.
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