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salted roasted groundnut
CARBS
16g
PROTEINS
25g
FATS
49g
Quantity: 100g
Glycemic Index: 14
Glycemic Load: 2
Fiber: 8g
Key Nutrients: Proteins, fats, magnesium, vitamin E
Health Impact: The moderate carbohydrate content and high fat and protein levels generally result in a slower and smaller rise in blood glucose levels, suitable for diabetes management.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load and high fat content, which delays glucose absorption.
🍽️ Best Paired With (Veg)
- Avocado salad – High in healthy fats and fiber, enhancing satiety without raising blood sugar significantly.
- Grilled tofu – Provides a high-protein addition with minimal carbs, supporting stable glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps maintain muscle mass and stabilizes blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and low in carbs, supporting cardiovascular health and glycemic control.
🥄 Smart Substitutes
- Almonds – Lower in carbohydrates and higher in fiber, which may help in better glycemic control.
- Walnuts – Rich in omega-3 fatty acids which can improve heart health without spiking blood sugar.
- Pumpkin seeds – Lower in carbs and rich in magnesium, which can help manage blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as groundnuts have a low glycemic index.
- 30–60 min: Slight increase in blood sugar due to slow digestion of fats and proteins.
- 2–3 hr: Blood sugar levels should stabilize due to the high fiber and protein content.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of fiber to slow glucose absorption.
🤔 FAQs about salted roasted groundnut
How many groundnuts can I eat in a day?
It's best to limit to a small handful (about 1 ounce or 28 grams) to avoid excessive calorie intake while managing carbs.
Are groundnuts good for every type of diabetes?
Yes, groundnuts can be a healthy part of a diabetes diet, but portion control is essential to prevent calorie overload.
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