Peanuts, Roasted, Unsalted: A Low Glycemic Snack Option

Peanuts are one of the most popular snack options worldwide, and for good reason. These nutritious legumes are not only delicious but also offer several health benefits, particularly for those monitoring their blood sugar levels. Let’s explore why roasted, unsalted peanuts might be an excellent addition to your diet.

Glycemic Index and Glycemic Load

Peanuts have an impressively low glycemic index (GI) of just 14, making them an excellent food choice for people with diabetes or those following a low-GI diet. Foods with a GI below 55 are considered low glycemic foods, which means they cause a slower, more gradual rise in blood sugar levels.

The glycemic load (GL) of peanuts is extremely low at 0.83. Glycemic load takes into account both the quality and quantity of carbohydrates in a food. A GL under 10 is considered low, making peanuts an ideal snack that won’t spike your blood sugar levels.

Nutritional Profile (per 100g serving)

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

Health Benefits of Roasted Unsalted Peanuts

High Protein Content

With 28 grams of protein per 100g, peanuts are an excellent plant-based protein source. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting overall health.

Rich in Healthy Fats

Though peanuts contain 52.5g of fat, most of this is heart-healthy monounsaturated and polyunsaturated fat. These fats can help reduce bad cholesterol levels and lower your risk of heart disease and stroke.

High in Fiber

Peanuts provide 9.4g of fiber per 100g, which contributes to their low glycemic impact. Dietary fiber promotes digestive health, helps maintain steady blood sugar levels, and can contribute to a feeling of fullness, which may aid in weight management.

Low Net Carbs

With only 5.9g of net carbs (total carbohydrates minus fiber), peanuts are suitable for low-carb and ketogenic diets while still providing energy and nutrients.

How to Include Peanuts in Your Diet

• Enjoy a small handful (about 30g) as a satisfying snack
• Add chopped peanuts to oatmeal or yogurt for extra protein and crunch
• Sprinkle on salads for added texture and nutrition
• Use crushed peanuts as a coating for chicken or fish
• Add to stir-fries or Asian-inspired dishes

Portion Control is Key

While peanuts offer numerous health benefits, they are calorie-dense at 599 calories per 100g. Practice mindful snacking and stick to recommended portions—a typical serving is about 1 ounce (28g), which contains approximately 170 calories.

Conclusion

Roasted, unsalted peanuts are a nutritional powerhouse with an exceptionally low glycemic impact. They’re rich in protein, healthy fats, and fiber, making them an excellent choice for managing blood sugar levels and supporting overall health. When consumed in moderation, they can be a valuable addition to a balanced diet, especially for those with diabetes or anyone looking to maintain stable blood glucose levels throughout the day.