Peanuts, Honey Roasted: A Sweet Treat with a Low Glycemic Impact

Honey roasted peanuts offer a delicious blend of sweetness and nutty flavors, but how do they affect your blood sugar? At GlycemicIndexGuide.com, we’re taking a closer look at this popular snack to help you make informed dietary choices.

Glycemic Index and Glycemic Load

Honey roasted peanuts have a glycemic index (GI) of 14, which is considered very low on the glycemic scale. Foods with a GI below 55 are classified as low glycemic foods, making honey roasted peanuts an excellent choice for those monitoring their blood sugar levels.

The glycemic load (GL) is only 3.21 per 100g serving, which reflects the minimal impact this food has on blood glucose levels despite containing some sugar. A glycemic load under 10 is considered low.

Nutritional Profile (per 100g)

• Calories: 574
• Protein: 20.7g
• Fat: 45.2g
• Total Carbohydrates: 30g
• Dietary Fiber: 7.1g
• Sugar: 16.1g
• Net Carbs: 22.9g

Health Benefits and Considerations

Honey roasted peanuts provide a significant amount of protein (20.7g per 100g), making them a satisfying snack that can help maintain muscle mass. The high fat content is primarily heart-healthy unsaturated fats, though the overall calorie content (574 per 100g) means portion control is important.

With 7.1g of fiber per serving, honey roasted peanuts contribute to daily fiber intake, which supports digestive health and helps moderate the absorption of sugars into the bloodstream. This fiber content is part of what keeps the glycemic impact low despite the added honey coating.

Who Should Include Honey Roasted Peanuts in Their Diet?

Due to their low glycemic index and moderate glycemic load, honey roasted peanuts can be suitable for:

• People with diabetes (in moderation and as part of a balanced meal plan)
• Those following low-glycemic eating patterns
• Anyone looking for a protein-rich snack that won’t cause blood sugar spikes

However, be mindful of the added sugars (16.1g per 100g) and high calorie content if you’re watching your weight or total sugar intake.

Incorporating Into Your Diet

Consider these healthy ways to enjoy honey roasted peanuts:

• As a small snack (a handful, not the entire 100g serving)
• Sprinkled on top of yogurt for added protein and crunch
• Mixed into a trail mix with other low-GI nuts and seeds
• As a topping for salads to add flavor and nutritional value

Conclusion

Honey roasted peanuts offer a tasty way to enjoy a low-glycemic snack that provides substantial protein and healthy fats. Their GL of 3.21 and GI of 14 make them a blood-sugar friendly option when consumed in appropriate portions. As with any food containing added sugars, moderation is key to incorporating them into a balanced diet.