Peanuts, Dry Roasted, Unsalted: A Low-Glycemic Nutritional Powerhouse

Peanuts are often categorized as nuts, but they’re actually legumes that grow underground. Dry roasted peanuts offer a convenient, shelf-stable snack option that’s both delicious and nutritionally dense. Let’s explore why unsalted dry roasted peanuts might deserve a place in your pantry, especially if you’re monitoring blood sugar levels.

Glycemic Index and Load

With a remarkably low glycemic index of 14, dry roasted unsalted peanuts fall well within the low GI category (foods with GI below 55). Their glycemic load is only 1.81 per 100g serving, making them an excellent choice for those managing blood sugar levels.

Nutritional Profile (per 100g serving)

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

Health Benefits

Blood Sugar Management

The combination of high protein, healthy fats, and fiber with low net carbs makes peanuts an excellent choice for blood sugar control. The minimal impact on blood glucose levels makes them suitable for people with diabetes or those following low-glycemic diets.

Nutrient Density

Despite being calorie-dense, peanuts deliver significant nutritional value. Their high protein content (24.4g per 100g) supports muscle maintenance and provides satiety, while their healthy fat profile includes monounsaturated fats that support heart health.

Fiber Content

With 8.4g of fiber per 100g serving, peanuts contribute significantly to your daily fiber intake, supporting digestive health and helping you feel fuller longer.

Incorporating Peanuts Into Your Diet

• Add a small handful (about 30g) to your breakfast oatmeal or yogurt
• Incorporate into salads for added crunch and protein
• Pair with a piece of fruit for a balanced snack
• Use as a topping for stir-fries or roasted vegetables
• Blend into homemade smoothies for added protein and healthy fats

Portion Control Is Key

While nutritionally beneficial, peanuts are calorie-dense, providing 587 calories per 100g. A typical serving size is around 30g (about a small handful), which provides approximately 176 calories. This smaller portion still delivers valuable nutrients while helping to maintain calorie balance.

The Bottom Line

Dry roasted unsalted peanuts are a nutritional powerhouse with a minimal impact on blood sugar levels. Their combination of protein, healthy fats, and fiber makes them an excellent choice for those following a low-glycemic diet. Remember that portion control is important due to their calorie density, but even small amounts can provide significant nutritional benefits.