We have written many times about the health benefits of peanut butter. But we have never written about why peanuts are an excellent blood sugar-friendly snack all by themselves!
Some peanut butters can be packed with hidden sugar and other ingredients you don’t want. But if you eat a serving of dry roasted peanuts as a snack, you know exactly what you are getting! Dry roasted means they were cooked without adding extra oil. That’s always your healthiest option!
People with blood sugar concerns worry about what they eat and how it will impact their numbers. As peanuts are high in calories, it’s easy to assume they will impact blood sugar. But they have a GI score of just 14, making them one of the lowest foods. A serving of peanuts has 4.6 grams of carbs, but it has 2.4 grams of fiber and 7.3 grams of protein, plus healthy fats that all work together to keep blood sugar stable.
While you may worry that the fat in peanuts is bad for your heart, they are a heart-healthy food that can lower the risk of stroke and heart disease. They’re packed with minerals and fiber that help the heart function. The calcium, magnesium and potassium in peanuts are all health boosters that keep your ticker functioning right! Studies have found they can lower blood pressure, and their fiber may boost weight loss.
There has been some controversy because peanuts contain higher levels of omega-6 fatty acids than other nuts. Some studies have shown that omega-6 fats may boost inflammation. Inflammation may worsen blood sugar concerns. However, experts say a balance of omega-3 and omega-6 fats keeps you healthy. Moreover, some studies found that omega-6 oils actually improved blood sugar. So, the jury is still out on that. Our recommendation is to eat plenty of omega-3s as well as peanuts, and you’ll be fine.
One of the nice things about peanuts is that they are much cheaper than other nuts. We talk about how great nuts are for health. But in the grocery store, we often turn away from the shelf when we see the price. Nuts can be costly! But peanuts are affordable, have the same health benefits and have a lower GI than other nuts.
As long as you aren’t allergic, they are easy to work into your diet! You have to be mindful of serving size as they are high in calories. A serving has 161 calories. But they are delicious and nutritious. The holidays have begun. As there are now unhealthy snacks all around us all the time, it’s good to reach for filling, healthy options instead. So, have a handful of peanuts. Your blood sugar will thank you!