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

Are you looking for a satisfying snack that won’t spike your blood sugar? Roasted, salted peanuts might be just what you need. This popular legume offers a rich nutritional profile along with a remarkably low glycemic impact, making it an excellent choice for those monitoring their blood glucose levels.

Glycemic Information

Peanuts, when roasted and salted, have a very low glycemic index (GI) of just 14, placing them firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options, making peanuts an excellent choice for maintaining stable blood sugar levels.

The glycemic load (GL) of roasted, salted peanuts is even more impressive at just 0.83 per 100g serving. A glycemic load below 10 is considered low, which means peanuts have minimal impact on blood sugar levels despite their rich nutrient content.

Nutritional Profile per 100g Serving

• Calories: 599
• Protein: 28g
• Fat: 52.5g
• Carbohydrates: 15.3g
• Dietary Fiber: 9.4g
• Sugar: 4.18g
• Net Carbs: 5.9g

Why Peanuts Are Great for Blood Sugar Management

The reason peanuts have such a minimal impact on blood glucose levels can be attributed to several factors:

• Their high fiber content (9.4g per 100g serving) slows down digestion and the absorption of carbohydrates
• The low net carb count of just 5.9g per serving means there are few carbohydrates available for conversion to blood glucose
• Healthy fats and protein help slow digestion and promote satiety

Health Benefits Beyond Glycemic Control

Roasted, salted peanuts offer more than just blood sugar benefits:

• They provide excellent protein content (28g per 100g), supporting muscle maintenance and repair
• The healthy monounsaturated fats in peanuts support heart health
• Their high fiber content promotes digestive health and feelings of fullness
• Peanuts contain important vitamins and minerals including vitamin E, niacin, magnesium, and phosphorus

Portion Control Considerations

While peanuts have an impressive nutritional profile, it’s important to note their high calorie content (599 calories per 100g). For those watching their calorie intake, enjoying peanuts in measured portions is recommended. A typical serving of 1-2 tablespoons (approximately 15-30g) provides all the benefits with fewer calories.

Incorporating Peanuts Into Your Diet

There are numerous ways to enjoy roasted, salted peanuts while taking advantage of their low glycemic properties:

• As a quick snack between meals
• Added to salads for extra protein and crunch
• Mixed into yogurt for added texture and nutrition
• Incorporated into stir-fries or Asian-inspired dishes
• Ground into homemade peanut butter for a lower-sodium option

Bottom Line

With their impressive combination of low glycemic impact, high protein, healthy fats, and fiber, roasted salted peanuts make an excellent addition to a balanced diet, particularly for those monitoring their blood sugar levels. Their GI of 14 and GL of 0.83 place them among the best snack options for glycemic control.

Always consider the sodium content in salted varieties and practice portion control due to their energy-dense nature. For those concerned about sodium intake, unsalted versions offer the same glycemic benefits with lower salt content.