When people talk about managing blood sugar, they often think snacks are off limits. While snacks should be limited, they can be enjoyed with portion control and by making smart choices.
When you want something crunchy and salty, reaching for peanuts or popcorn can be satisfying. But if you have blood sugar concerns, you might need to pick your snack strategically. They both have pros and cons.
Peanuts are a great choice for blood sugar as they are higher in protein and lower in carbs. Foods with a glycemic index (GI) under 55 are considered low. Peanuts have a GI of 15. Popcorn has a GI of 55. So, while they are both on the low end of the spectrum, peanuts are much lower than popcorn.
On the other hand, a serving of popcorn has 15 percent of your daily fiber and just 110 calories. Fiber slows digestion and the absorption of glucose, helping prevent blood sugar spikes.
Head-to-head, ounce-per-ounce, can help you get a clearer picture. Peanuts have 161 calories, 7.3 grams of protein, 2.4 grams of fiber, 4.6 grams of carbs and 13.9 grams of fat. Popcorn has 110 calories, 3.7 grams of protein, 41 grams of fiber, 22.1 grams of carbs and 1.3 grams of fat. One thing to keep in mind is that one ounce of popcorn becomes three cups once it has been popped. So, if you are someone who likes a larger snack because of the act of chewing, eating one ounce of peanuts might not be as satisfying as eating three cups of popcorn, despite it having more calories and more protein.
In addition to macronutrients, peanuts contain 10 percent of a person’s daily niacin, vitamin E and magnesium. Popcorn is a good source of antioxidants that protect cells from damage.
Both popcorn and peanuts are impacted by the toppings put on them. The nutritional information we’re sharing is for plain air-popped popcorn and dry roasted unsalted peanuts. Once you’ve added butter or oil and salt, the snacks change significantly. So, no matter which snack you pick, you have to be aware of how it’s prepared to have a full picture of its nutritional impact.
Either can be a good option depending on your goals. As long as you pay attention to your portion size, popcorn or peanuts can be enjoyed by people with blood sugar concerns as a tasty, savory snack!
