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Last updated on August 30th, 2022
Nowadays, a lot of people eat peanuts either in the form of salted and roasted snacks, as peanut butter, or as candy bars. But are peanuts good for diabetics? Diabetics must ensure their blood glucose levels do not spike too promptly and too far. Here, diet plays a key role. They may think does eating nuts raise blood sugar. Peanuts have a low GI score and glycemic load as well. They are just an ideal choice as they are packed with important nutrients. Peanuts carry some risks as well. This article gives you an idea about a few things that diabetics should be familiar with before eating peanuts and does eating peanuts increase blood sugar. Read this blog to know about peanuts and diabetes type 2 relationships.
Diabetes is a major public health concern, influencing millions of individuals globally. It’s a chronic, lifestyle problem, meaning the food a person consumes plays a pivotal role in keeping his or her blood glucose levels controlled. Nuts, overall, are a superb source of nutrition for diabetics and can be included in their diets without any doubt.
About Peanuts
Peanuts carry effective nutritious properties beneficial for people diagnosed with type 2 diabetes. Consumption of peanuts and peanut products assists in:
- Promoting weight loss
- Controlling the levels of blood glucose.
- Lessening the risk of cardiovascular disorders.
- Preventing individuals from developing diabetes from the very initial point.
When people wish to munch anything; biscuits, chips, cookies, and peanuts are the easiest alternative available on the house shelves. In the case of diabetics, it can be a bit tricky. For them, they must first check that their food habits do not spike their blood glucose levels too rapidly. That’s why they must think before consuming every single dish.
Peanuts, a simple snack comes in various varieties and flavors; and diabetics often get attracted by their flavors. The question of concern about peanuts and diabetes is: can sugar patients eat peanuts? Various research studies found that peanuts contain high amounts of healthy fat, fibers, antioxidants, proteins, and minerals. Besides, playing a role in controlling diabetes, peanuts are also useful in reducing the risk of heart problems, and high blood pressure, and lowers down the raised cholesterol levels.
The GI of peanuts is 14 and the glycemic load of peanuts is 1. This makes them one of the lowest scoring glycemic index foods beneficial for people with diabetes type 2. Thus, peanuts are healthy snacks for diabetics. Diabetic people are suggested to eat fiber, as it assists in reducing cholesterol levels, gives a full feeling for a longer time, and also decreases glucose absorption.
The American Diabetes Association has recommended females consume roughly 25 grams and males 38 grams of peanuts on a daily basis. ADA also conducted a survey and it was proven that when fibers were included in high amounts in the diabetic diet, the risk of type 2 diabetes considerably reduced from 20 to 30%.
On the other hand, peanuts also carry a few significant risks. If you are a type 2 diabetic patient, read on to know about the risks and benefits of consuming peanuts and does peanuts raises blood sugar.
Also Read: Coconut water for diabetes
Nutritional Value of Peanuts
Peanuts are not truly nuts; however, legumes are just like peas or beans. Sufficiently available facts recommend that both nuts and legumes are good for maintaining a person’s overall health.
Research studies indicate that peanuts are full of nutrients, including:
- Fiber
- Minerals
- Healthy fats
- Antioxidants
- Vegetable protein
As per the United States Department of Agriculture (USDA), one ounce or 28 grams of raw peanuts is composed of nutrients like:
- Calories: 161
- Protein: 7.31 g
- Unsaturated fat: 6.93 g
- Monosaturated fat: 4.41 g
- Saturated fat: 1.78 g
- Carbs: 4.57 g (Sugar 1.34g + fiber 2.4g)
- Potassium: 200 mg
- Phosphorus: 107 mg
- Magnesium: 48 mg
- Calcium: 26 mg
- Sodium: 5 mg
- Iron: 1.3 mg
- Zinc: 0.93 mg
- In addition, B vitamins (niacin and folate), and vitamin E are present in peanuts.
Peanut butter is composed of 2 types of unsaturated fat:
- Monounsaturated fat: As per the ADA, monounsaturated fats help in decreasing the levels of low-density lipoprotein (LDL) cholesterol. And when there is a high level of LDL cholesterol, the risk of heart ailments and stroke increases.
- Polyunsaturated fat: These fats can assist in lowering the LDL cholesterol levels in the body. In addition, peanut butter itself is completely free of cholesterol.
All these nutrients in total help in lowering the risk of cardiovascular and heart ailments, inflammation, cholesterol levels, and high blood pressure. All of these may take place with diabetes.
Benefits of Peanuts for Diabetics
Is peanut bad for diabetes? Adding peanuts as well as peanut butter to a diabetic diet is proven to be beneficial, particularly for people with type 2 diabetes. Peanuts are less costly as compared to other nuts, for example, walnuts. Thus, peanuts are cost-friendly options also if anybody is wishing to save money but still yearns for the nutritional rewards.
Also Read: Diabetic Indian Diet
Peanuts Control Blood Glucose
A person with diabetes must always consider the glycemic content of the food products he or she consumes. Glycemic content depends upon how rapidly the body changes carbs into glucose or blood sugar. Peanuts have a GI score of 14, ranking under a low GI food.
According to various research studies, consuming peanuts or peanut butter in the morning by diabetics helps significantly in controlling blood sugar all through the day. Peanuts also have been found to lower the insulin spike of higher GI foods when taken in combination. One reason why peanuts are good for diabetics is that a huge amount of magnesium is present in them. One serving of peanuts (roughly 28 peanuts) is composed of 12% of the daily recommended amount of magnesium. Also, magnesium is a great mineral that assists in maintaining blood sugar levels.
Peanuts Decrease the Risk for Cardiovascular Disorders
Can peanuts lower blood pressure? Studies have shown that eating peanuts is associated with a lower risk of cardiovascular ailments, a common complication accompanied by diabetes. Thus, including nuts in any diet helps patients with hypertension as they just work great in lessening high blood pressure. Thus, peanuts are good for blood pressure patients.
Peanuts Aids in Weight Control
Peanuts contain fiber in good amounts that make a person feel fuller and they then have fewer hunger cravings. This helps in maintaining a healthy weight and works towards improved blood sugar control.
Peanuts are also rich in fat and calories, but according to studies, in moderation, they might aid in weight management and body mass index (BMI). Diabetics who included peanuts in their meals have seen an improved number of nutrients they were receiving. In addition, these people experienced improved weight control.
Peanuts, on the Whole, Improves the Risk for Diabetes
Consumption of peanuts or peanut butter is thought to lower the risk of developing type 2 diabetes. Peanuts contain rich amounts of unsaturated fats and other nutrients that aid the ability of the body to regulate insulin production.
Also Read: Blood Sugar Level for Adults
Do Peanuts Carry Risks for Diabetics?
Caution must also be exercised apart from all the benefits peanuts offer for managing type 2 diabetes. Here are a few peanut-eating concerns to take care of.
- Hypersensitive reactions: Possibly the major risk of peanuts is that they can bring about a serious allergic reaction in a few individuals. It is important to identify the allergy signs and get instant medical help.
- Omega 6 fatty acids: Peanuts are composed of more omega-6 fatty acids in comparison to other nuts. And excessive amounts of omega-6 might be associated with increased inflammation, which can augment the signs of diabetes and the risk for obesity. Thus, it’s a good idea to maintain a good balance between the omega-3 and omega-6 fats in the diet.
- Calories: While peanuts come with various benefits for people with type 2 diabetes, they contain a high amount of calories as well. Thus, these must be consumed in moderation. One-half cup of raw peanuts packs more than 400 calories. To lower the calorie consumption, try consuming peanuts instead of adding them to refined grain products.
- Sugar and Salt: Peanut products comprise added salt and sugar, which are recommended to take in limits if a person has diabetes. Peanut butter chiefly contains added fat, oil, and sugar.
Also Read: Is Walnut Good For Diabetes?
How to Consume Peanuts?
Peanuts should be consumed in their purest form, without added sugar and salt. Studies have found that consumption of peanut butter in breakfast might reduce participants’ appetite as well as keeps their blood glucose levels under control throughout the day.
Alternatives
If the person is allergic to or is not fond of peanuts, other alternatives are available with the same benefits:
- Other nuts: Tree nuts, including almonds or walnuts, have similar nutrient facts as peanuts. These are also advantageous in the management of type 2 diabetes.
- Seeds: Seeds, for example, sunflower seed butter can be considered as they are a great source of protein and comprises two times as much magnesium as peanut butter.
Is peanut butter good for diabetics? For people who are fond of peanut butter in their breakfast meal, it’s a good idea to use homemade peanut butter without extra salt or sugar, as it assists in feeling full for longer.
Also Read: Fruits for diabetics
Peanut Butter and Diabetes
Does peanut butter lower blood sugar levels? Peanut butter has been found to lower the spike in blood glucose levels when used in combination with high-carb or high-GL foods. Peanuts may be beneficial for diabetics, but not all peanut-based food items are useful. Peanut candies contain high sugar content, while peanut butter may comprise added salt, sugar, and oil. The added fats are usually saturated fats or trans fats, which are more inflammatory as well as less beneficial for the heart.
Summary
Many people nowadays are suffering from type 2 diabetes, leading to complications like renal problems, cardiovascular disorders, or blindness. A person’s diet is an important part of managing and preventing this ailment. Research has established many benefits of adding peanuts and peanut products to diets. Peanuts have a positive impact on blood sugar levels, heart health, and maintaining a healthy weight. This makes them a wholesome alternative to other snacks, like a bag of chips.
A small handful of peanuts can be added to the diet each day and it’s just a great way to control the hunger pangs while keeping the blood glucose levels stable between meals and obtaining all the vital nutrients. On the other hand, peanuts also contain high calories, and few brands may comprise oil and extra carbs. Processed peanuts might incorporate high quantities of salt, sugar, fat, and other additives. Consequently, people must check the nutritional label of any premade peanut snacks, and make up the carbs and calories in their dietary tracking.
FAQs:
How much peanut butter can a diabetic eat?
According to a research study, 2 tablespoons of peanut butter can be taken with white bread and apple juice. This led to a considerable fall in glucose spikes, as compared to people who were taking only bread and juice.
What will happen if I eat too many peanuts?
As peanuts are rich in calories, it is wise to consume them in a restrained amount as part of a balanced diet. Too many calories can cause weight gain.
When should I eat peanuts?
Often, peanuts are taken as an evening snack. Also, they can be added to chaat, protein bars, or ladoos. The ideal time to have peanuts can be morning, daytime, or late afternoon.
What is the daily recommended amount of peanut allowed for a diabetic?
Health experts suggest diabetics consume fiber-rich diets, as fiber reduces cholesterol levels, and makes a person feel full for longer. Also, fiber helps in lowering the absorption of glucose. ADA recommends females consume about 25 grams and males 38 grams of peanuts every day.
Is it safe for diabetics to eat nuts daily?
Research studies state that the consumption of nuts like almonds, or cashews five times a week considerably helps in improving cardiovascular health.
References:
- https://www.healthline.com/health/peanuts-and-diabetes#takeaway
- https://www.medicalnewstoday.com/articles/317202#takeaway
- https://peanut-institute.com/nutrition-research/disease-prevention/diabetes/
Last Updated on by Dr. Damanjit Duggal
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