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Roasted salted peanut
CARBS
7.6g
PROTEINS
25.8g
FATS
49.2g
Quantity: 100g
Glycemic Index: 14
Glycemic Load: 1
Fiber: 8.5g
Key Nutrients: Fats, Proteins, Magnesium
Health Impact: Due to their low carbohydrate content and high fat and protein levels, roasted salted peanuts have a minimal impact on blood sugar levels and a slow digestion time, which helps in preventing significant insulin spikes.
💉 Suggested Bolus
If insulin adjustment is needed, consider the protein and fat content, which may require an extended or dual-wave bolus.
🍽️ Best Paired With (Veg)
- Avocado salad – The healthy fats in avocado can help slow digestion and prevent blood sugar spikes.
- Grilled tofu – Tofu is a low-carb protein source that pairs well with peanuts for a filling meal that maintains glycemic control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein like chicken complements the fat in peanuts, aiding in satiety and blood sugar stability.
- Baked salmon – Salmon is rich in omega-3 fatty acids, which are beneficial for heart health and glycemic control.
🥄 Smart Substitutes
- Almonds – Almonds offer a similar crunch with higher fiber and lower carbs, helping to manage blood sugar levels.
- Walnuts – Walnuts are rich in omega-3 fatty acids which can improve heart health without spiking blood sugar.
- Pumpkin seeds – Pumpkin seeds are a nutrient-dense snack that provides magnesium and zinc, important for blood sugar regulation.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as fats and proteins in peanuts digest slowly.
- 2–3 hr: Continued stable blood sugar; the high fat content helps to moderate any rises in glucose levels.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of fiber to slow digestion and glucose absorption.
🤔 FAQs about Roasted salted peanut
Can eating peanuts affect my ketosis?
In moderation, peanuts can be part of a ketogenic diet as they are relatively low in carbs but monitor portions to maintain ketosis.
Are there any times when I should avoid peanuts?
If you have a peanut allergy or find that peanuts trigger cravings or digestive issues, it's best to avoid them.
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