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Roasted salty peanuts
CARBS
7 grams
PROTEINS
25 grams
FATS
50 grams
Quantity: 100 grams
Glycemic Index: 14
Glycemic Load: 1
Fiber: 8 grams
Key Nutrients: Magnesium, Vitamin E, Niacin
Health Impact: Minimal impact on blood sugar due to low carbohydrate content and high fat which slows digestion.
💉 Suggested Bolus
If using insulin, a small bolus may be needed, but consider the fat content which may delay glucose absorption.
🍽️ Best Paired With (Veg)
- Avocado salad – The healthy fats in avocado can help slow digestion and stabilize blood sugar levels.
- Grilled zucchini – Zucchini is a low-carb vegetable that pairs well with peanuts for a filling meal.
- Cheese cubes – Cheese is a low-carb, high-protein option that complements the nutritional profile of peanuts.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Chicken is a high-protein, low-carb food that helps balance the fat content of peanuts.
- Smoked salmon – Salmon provides omega-3 fatty acids and works well with the salty flavor of peanuts.
- Boiled eggs – Eggs are another high-protein, low-carb option that pairs nicely with peanuts for a satiating meal.
🥄 Smart Substitutes
- Roasted almonds – Almonds have a lower glycemic index and provide more vitamin E and magnesium compared to peanuts.
- Walnuts – Walnuts offer higher levels of omega-3 fatty acids which are beneficial for heart health.
- Pumpkin seeds – Pumpkin seeds are rich in iron and unsaturated fats, making them a nutritious low-carb option.
⏱ 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 depending on individual sensitivity to carbohydrates.
- 2–3 hr: Blood sugar levels should stabilize due to the high fat and protein content which slows digestion.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of fiber to slow digestion.
🤔 FAQs about Roasted salty 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 size that shouldn't significantly impact blood sugar levels.
Are peanuts a good snack for every diabetic?
While peanuts are generally a good low-carb option, individual responses can vary. It's important to monitor your own blood sugar response to determine if peanuts are a suitable snack for you.
Can eating peanuts every day help manage diabetes?
Peanuts can be part of a balanced diet, but it's important to include a variety of foods to ensure all nutritional needs are met and to prevent potential nutrient imbalances.
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