Peanuts, Boiled: A Low-Glycemic Nutritional Powerhouse
Boiled peanuts are a beloved snack in many parts of the world, particularly in the southern United States and throughout Asia. Beyond their distinctive flavor and soft texture, boiled peanuts offer impressive nutritional benefits, especially for those monitoring their blood sugar levels.
Glycemic Impact
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Boiled peanuts have an exceptionally low glycemic index of just 14, making them an excellent food choice for people with diabetes or anyone following a low-GI diet. With a glycemic load of only 1.75 per 100g serving, they cause minimal impact on blood glucose levels.
Nutritional Profile
A 100g serving of boiled peanuts provides:
- Calories: 318 kcal
- Protein: 13.5g
- Fat: 22g
- Carbohydrates: 21.3g
- Fiber: 8.8g
- Sugar: 2.47g
- Net Carbs: 12.5g
Health Benefits
Excellent Source of Fiber
With 8.8g of fiber per 100g serving, boiled peanuts provide nearly 35% of the daily recommended fiber intake for adults. This high fiber content contributes to their low glycemic impact and offers numerous digestive health benefits.
Protein-Rich Plant Food
Containing 13.5g of protein per serving, boiled peanuts are an excellent plant-based protein source. This makes them particularly valuable for vegetarians and vegans looking to meet their protein requirements.
Healthy Fats
The 22g of fat in boiled peanuts is predominantly heart-healthy unsaturated fat. Unlike many low-GI foods that achieve their status through high fat content from unhealthy sources, peanuts provide beneficial monounsaturated and polyunsaturated fats.
How to Incorporate Boiled Peanuts in Your Diet
- Enjoy them as a satisfying snack between meals
- Add to salads for extra protein and texture
- Incorporate into stir-fries or noodle dishes
- Use as a lower-carb alternative to chickpeas in recipes
- Pair with other low-GI foods for balanced meals
Bottom Line
Boiled peanuts represent one of the lowest glycemic index foods available, with an impressive nutritional profile that includes substantial protein, fiber, and healthy fats. Their remarkably low GI of 14 and minimal glycemic load of 1.75 make them an ideal choice for blood sugar management while still providing substantial nutrition and satisfaction.
For those pursuing stable blood sugar levels without sacrificing taste or nutrition, boiled peanuts deserve a prime spot in your dietary rotation.