Peanuts, Dry Roasted, Salted: A Low Glycemic Index Snack

Peanuts are a popular snack option enjoyed by many around the world. Dry roasted and salted peanuts offer a convenient and tasty option for those looking for a nutritious snack. Let’s dive into the nutritional profile and glycemic impact of this versatile legume.

Glycemic Index and Load

Peanuts have a remarkably low glycemic index of 14, making them an excellent choice for individuals monitoring their blood sugar levels. With a glycemic load of just 1.81, they have minimal impact on blood glucose levels when consumed in recommended portions.

Nutritional Profile (per 100g serving)

• Calories: 587
• Protein: 24.4g
• Fat: 49.7g
• Carbohydrates: 21.3g
• Fiber: 8.4g
• Sugar: 4.9g
• Net Carbs: 12.9g

Why Peanuts Are a Smart Snack Choice

Dry roasted, salted peanuts offer an impressive nutritional package. Their high protein content (24.4g per 100g) makes them an excellent plant-based protein source. The substantial fiber content (8.4g) contributes to digestive health and helps create a feeling of fullness, which can aid in weight management.

Blood Sugar Management Benefits

The combination of low glycemic index (14) and high fiber content makes peanuts an ideal snack for those managing diabetes or trying to maintain steady blood sugar levels. The high fat and protein content slows down digestion, preventing rapid spikes in blood glucose.

Healthy Fats

While peanuts contain 49.7g of fat per 100g serving, most of this fat is monounsaturated and polyunsaturated fat, which are considered heart-healthy fats. These types of fats can help improve cholesterol levels when consumed as part of a balanced diet.

Portion Control Considerations

Although peanuts offer numerous health benefits, their high calorie content (587 calories per 100g) means portion control is important. A typical serving size is around 30g (about a small handful), which provides approximately:

• 176 calories
• 7.3g protein
• 14.9g fat
• 6.4g carbohydrates
• 2.5g fiber
• 3.9g net carbs

Incorporating Peanuts Into Your Diet

Dry roasted, salted peanuts can be enjoyed in various ways:

• As a quick snack between meals
• Added to salads for extra protein and crunch
• Sprinkled on stir-fries or noodle dishes
• Combined with dried fruits and seeds for a homemade trail mix
• Crushed and used as a coating for chicken or fish

Sodium Consideration

Since these peanuts are salted, be mindful of your overall sodium intake, especially if you’re watching your salt consumption for health reasons. Unsalted varieties are available as an alternative.

Conclusion

Dry roasted, salted peanuts offer a nutritional powerhouse in a small package. With their low glycemic index and load, high protein and fiber content, and heart-healthy fats, they make an excellent snack choice for those managing blood sugar levels or looking for nutritious snack options. Remember to enjoy them in moderation as part of a balanced diet.