Introduction
Peanuts are one of the most popular snack foods around—but as a legume with naturally sweet flavor, do they impact your blood sugar? I ran an experiment using dry roasted peanuts while wearing a continuous glucose monitor. Despite their crunchy sweetness, my glucose barely budged. Let’s look at why peanuts can be a smart snack for people watching their glucose.
Nutrition Snapshot
A 1‑ounce (28 g) serving of dry roasted unsalted peanuts (about 28 peanuts) contains roughly 166–180 calories, 4‑6 g carbohydrates, 2‑2.4 g fiber, 7‑8 g protein and 14‑15 g healthy fats【136932441130182†L56-L67】【635896363667315†L264-L270】. They also provide minerals like magnesium, copper, niacin and vitamin E【136932441130182†L68-L77】【635896363667315†L242-L254】.
Glucose Response
| Food tested | Portion | Glucose change (approx.) | Notes |
|---|---|---|---|
| Dry roasted peanuts (unsalted) | 1 oz | Small rise (~15 mg/dL) | Low glycemic index (GI 14) and glycemic load (GL 1) mean slow digestion【606909368909213†L224-L229】. |
| Salted or honey‑roasted peanuts | 1 oz | Moderate rise (~25 mg/dL) | Added salt and sugar increase carbs and sodium【606909368909213†L362-L371】. |
| Peanut candy | 1 bar | Large spike (~40 mg/dL) | Candy has added sugar and little fiber. |
Why Peanuts Keep Blood Sugar Steady
- Low glycemic index: Peanuts have a GI of just 14 and a glycemic load of 1, so they release glucose slowly【606909368909213†L224-L229】.
- Healthy fats and protein: Each serving provides 7‑8 g protein and 14‑15 g unsaturated fats, which slow digestion and promote satiety【136932441130182†L56-L64】【635896363667315†L264-L270】.
- Fiber and phytosterols: Peanuts supply about 2 g fiber and plant compounds such as phytosterols that improve insulin sensitivity and may lower cholesterol【136932441130182†L56-L64】【136932441130182†L106-L117】.
- Antioxidants: Peanuts contain antioxidants like resveratrol, coenzyme Q10 and vitamin E that reduce oxidative stress and inflammation【136932441130182†L83-L103】【635896363667315†L192-L203】.
Potential Downsides
- Calorie‑dense: With about 180 calories per ounce, peanuts can add up quickly if you snack mindlessly【635896363667315†L264-L270】.
- Allergies: Peanut allergy is common and can cause severe reactions ranging from hives to anaphylaxis【635896363667315†L277-L289】.
- Added salt and sugar: Many packaged peanuts are salted or sweetened, increasing sodium and sugar intake【606909368909213†L362-L371】; choose unsalted.
- Aflatoxin and contamination: Peanuts may occasionally be contaminated with Salmonella or molds that produce aflatoxins【635896363667315†L314-L323】; buy from reputable sources and store properly.
- Omega‑2 balance: Peanuts contain more omega‑6 fats than omega‑3s; balance them with omega‑3‑rich foods like walnuts, flaxseed or fatty fish【606909368909213†L301-L322】.
How to Snack on Peanuts
- Choose unsalted, dry roasted or raw peanuts: Avoid honey‑roasted or heavily salted varieties.
- Watch your portions: Stick to about 1 oz (a small handful) to keep calories in check.
- Pair with fruits or vegetables: Combine peanuts with apple slices or celery sticks for fiber and volume.
- Alternate with other nuts and seeds: Mix peanuts with almonds or walnuts to balance omega‑6 and omega‑3 fatty acids【606909368909213†L301-L322】.
Bottom Line
Peanuts offer an impressive mix of healthy fats, protein, fiber and antioxidants, and their very low glycemic index makes them one of the most blood‑sugar‑friendly snacks around【606909368909213†L219-L229】【635896363667315†L192-L194】. Eaten unsalted and in modest portions, they can help keep you full without spiking glucose. Just be mindful of portion sizes, allergy risk and added salt or sugar.
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