Are Peanuts Good for Diabetes?

Nutritional value of Peanuts

As per USDA every 100 grams of peanuts provide us significantly small amounts of carbohydrates (21 gm) and a high amount of proteins (25 gm)(1).

Peanuts are also excellent sources of magnesium, dietary fiber, and monounsaturated fatty acids [MUFA].

are peanuts good for diabetes

Impact of Peanut Consumption on Blood Sugar Levels in Diabetics

It will be measured by knowing its glycemic index whenever we eat a particular food, whether it is good or bad, in terms of affecting our blood sugar.

In other words, the Glycaemic Index (GI) is a term that indicates how quickly the consumed food raises our blood sugar.

Based on this parameter, food is generally categorized into:

  • Low GI [1 to 55]
  • Medium GI [56 to 69]
  • High GI [70 to 100]

Food with lower GI will have slower digestion and absorption, leading to a gradual rise in blood sugar levels, which is helpful in glycemic control.

Likewise, foods with higher GI result in high blood sugar level, which causes to raise blood sugars faster.

Glycaemic Index for peanuts is 14, which falls in lower GI foods with a slow rise in our blood glucose.

Impact of Peanuts consumption on Heart disease

Diabetic patients are prone to heart attacks four times more than non-diabetic individuals(2).

Peanuts consumption has shown to reduce the risk of heart attacks owing to the magnesium, MUFA, and the dietary fiber in them(3).

effects of peanut consumption in diabetics

Conclusion

When peanuts are consumed in moderation as a healthy snack, considering the recommended total daily calorie intake, they have numerous health benefits, including good diabetes control and reduction in incidences of heart disease.

It also helps to control hypertension and prevent obesity by promoting satiety (sense of stomach fullness).

+ References
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References:
  1. https://peanut-institute.com/peanut-facts/nutritional-breakdown/
  2. https://www.heart.org/en/health-topics/diabetes/why-diabetes-matters/cardiovascular-disease--diabetes
  3. Marta Guasch- Ferré ,  Xiaoran Liu, Vasanti S Malik, et al.  Nut Consumption and Risk of Cardiovascular Disease. J Am Coll Cardiol 2017 November 14; 70(20): 2519–2532

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