Mixed Nuts with Peanuts, Salted: A Low-Glycemic Nutritional Powerhouse
When it comes to nutritious snacking options, mixed nuts with peanuts provide an excellent combination of healthy fats, protein, and fiber. Let’s explore why this popular snack is a great choice for those monitoring their glycemic index and overall health.
Glycemic Impact
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Mixed nuts with peanuts (salted) have an impressively low glycemic index (GI) of just 18, making them a fantastic choice for maintaining stable blood sugar levels. With a glycemic load of only 2.43, they provide minimal impact on blood glucose, making them suitable for those with diabetes, insulin resistance, or anyone following a low-glycemic diet.
Nutritional Profile (per 100g serving)
- Calories: 610
- Protein: 19.6g
- Fat: 53.8g
- Carbohydrates: 20.9g
- Fiber: 7.4g
- Sugar: 4.53g
- Net Carbs: 13.5g
Health Benefits
Mixed nuts offer a remarkable nutritional profile. With 19.6g of protein per 100g serving, they help support muscle maintenance and provide satiety. The high fat content (53.8g) might appear concerning at first glance, but it’s important to note that nuts primarily contain heart-healthy unsaturated fats.
The fiber content of 7.4g contributes to digestive health and helps slow down the absorption of nutrients, further supporting the low glycemic impact. This combination of protein, healthy fats, and fiber makes mixed nuts an excellent option for maintaining steady energy levels throughout the day.
Smart Consumption Tips
While nutritious, mixed nuts are calorically dense at 610 calories per 100g serving. Here are some recommendations for incorporating them into a balanced diet:
- Stick to a small handful (about 30g) for a satisfying snack
- Consider choosing unsalted varieties if you’re monitoring sodium intake
- Combine with a piece of fresh fruit for additional nutrients
- Use as a topping for salads or yogurt to add texture and nutrition
- Pre-portion into small containers to avoid overconsumption
Who Should Include Mixed Nuts in Their Diet?
Mixed nuts with peanuts are particularly beneficial for:
- Individuals following low-carb or ketogenic diets
- People managing diabetes or insulin resistance
- Those seeking sustained energy without blood sugar spikes
- Anyone looking to increase healthy fat and protein intake
- People wanting nutrient-dense snack options
With their impressive nutritional profile and minimal impact on blood glucose, mixed nuts with peanuts make an excellent addition to a balanced, low-glycemic eating plan. Just remember to be mindful of portion sizes to manage calorie intake appropriately.