Peanut butter, candy, and toasted and seasoned crackers are some popular ways to consume peanuts. However, patients with diabetes must ensure that their blood sugar levels do not rise too rapidly. Therefore, they must monitor their eating habits carefully.
So, are peanuts good for diabetics?
Peanuts are an excellent choice for people with diabetes because they have a low glycemic index and glycemic load and include vital nutrients.
Let’s find out more about why peanuts are good for people with diabetes.
Peanuts are nutrient-rich legumes that:
- Encourage weight loss
- Lower the risk of cardiovascular disease
- Control blood sugar
Like any other legumes, peanuts have an abundance of fibre. Consuming foods with high fibre helps people with diabetes in the following ways:
- It keeps cholesterol levels in check
- It keeps the stomach full for a longer duration
- It slows down the absorption rate of glucose
Studies have concluded that a diet with high fibre has aided in reducing type – 2 diabetes by approximately 20-30 per cent.
The peanuts have the following nutrients:
- Calories: 161
- Iron: 1.3 mg
- Protein: 7.31 g
- Carbohydrates: 4.57g
- Calcium: 26 mg
The above nutrients are based on 26 gms of raw peanuts.
These may aid in preventing cardiac and heart failure, as well as high blood pressure, cholesterol, and inflammation. Diabetes can cause any of these symptoms. It also contains vitamin E and B vitamins, particularly niacin and folate.
How does it work to control diabetics?
Peanuts are good for health, not only for their nutritional value. They also have little effect on blood sugar levels.
The glycemic index (GI) assigns a score to foods based on how rapidly they raise blood sugar levels. Foods with a low GI score convert little by little to sugar. When deciding how much insulin a person with diabetes wants and what and when they can consume, these numbers must be considered. The GI scale has a 0 to 100 point range.
The glycemic load is yet another popular metric (GL). This considers a food’s GI score and the carbohydrate serving size in a portion. It better assesses the effect of the food on blood sugar levels. Peanuts have a GI score of 14 and a GL score of 1, making them one of the lowest-scoring GI meals. So are peanuts good for diabetics? Yes, peanuts have a low impact on blood sugar levels, making them a good snack for people with diabetes.
Can you eat Peanuts in Pregnancy if you have Diabetes?
The answer is yes. Peanuts can be consumed by pregnant women who have diabetes. However, it must be kept in mind that such soon to be mothers should not be allergic to peanuts. Studies also suggest that for mothers who have consumed peanuts during pregnancy, the nuts have helped them keep their blood sugar level in control and enhanced the babies’ allergic tolerance toward such foods.
Peanut Butter for Diabetics
Although peanuts have certain diabetes benefits, not all peanut-based meals are beneficial. Peanut butter may contain extra salt, oil, and sugar, while peanut sweets are heavy in sugar. Trans fats and saturated fats are the most commonly added fats, which are more inflammatory and less heart-healthy. On the other hand, simple, natural peanut butter with little or no added salt or sugar may be a nice addition to breakfast because it helps people feel fuller for longer. So, it is imperative to check the ingredients of peanut butter and pick one that doesn’t have any sugar or, better yet, only has real peanuts.
Tips to Control Diabetes with Peanuts
Maintaining healthy body weight, being physically active, and eating healthy foods are all recommendations for preventing diabetes. Peanuts are high in fibre and polyunsaturated fatty acids. Plant protein, fibre, and fat are essential foods for sustaining satiety and supporting normal blood sugar levels, important elements in weight management and diabetes prevention.
Including peanuts as your breakfast makes your stomach full for a longer time. Peanut butter has 8 grams of plant-based protein per 2-tablespoon dose, which can help you achieve your protein needs during pregnancy. Pregnancy Diabetes can be controlled by consuming a limited amount of peanuts periodically.
Plain peanuts have improved blood glucose levels, cardiovascular health, and weight management. As a result, they may be a healthier alternative to other snacks, such as a bag of chips. Adding a modest handful of peanuts to your daily diet will help you control your hunger while keeping your blood sugar level and gaining critical nutrients. Peanuts have numerous benefits for pregnancy and diabetes and many other people who consume them properly.