Five benefits of peanuts in treating diabetes:
- Peanuts do not cause your blood sugar to skyrocket. Peanuts are digested more slowly and therefore release the sugar into the bloodstream gradually. This is important for people with diabetes who need to keep their blood sugar levels stable.
- Peanuts may improve long-term blood sugar control. Studies have shown that eating peanuts or peanut butter can improve blood sugar control in people with type 2 diabetes. This is likely due to their low glycemic index and high fiber content.
- Peanuts help prevent blood sugar spikes during the day. Eating peanuts or peanut butter for breakfast can help reduce blood sugar spikes at that meal, and they can also help reduce blood sugar spikes throughout the day. This is because peanuts contain protein and fiber, which slows digestion.
- Peanuts help you to defend yourself against "sweeping attacks". As a diabetic, it is important to control blood sugar between meals. Peanuts contain healthy fats that can help you control your hunger. This can help you limit your consumption of unhealthy snacks.
- Peanuts and peanut butter help prevent other diseases in diabetics. Peanuts are a good source of healthy fats, which may help reduce the risk of heart disease. They are also a good source of fiber, which may help lower cholesterol.
In addition to the benefits mentioned above, peanuts are also a relatively cheap and convenient snack. You can eat them plain, stir them into yogurt or oatmeal, or use them to make peanut butter sandwiches, wraps, delicious salads and bowls.
Here are some tips on how to incorporate peanuts into your diabetes treatment plan:
- Pay attention to the portion size.
- Only choose unsalted or lightly salted peanuts. Better yet, choose our boiled peanuts, which are naturally lower in calories.
- Combine peanuts with other healthy foods, such as fruits, vegetables and whole grains.
- Avoid eating peanuts if you have a nut allergy.
If you have diabetes, please talk to your doctor or a nutritionist about how to incorporate peanuts into your diet.
Sources:
- “Diabetes Superfoods.” American Diabetes Association.
- Arya SS, Salve AR, Chauhan S. Peanuts as functional food: a review . J Food Sci Technol. 2016 Jan;53(1):31-41. doi: 10.1007/s13197-015-2007-9. Epub 2015 Sep 19. Review. PubMed PMID: 26787930; PubMed Central PMCID: PMC4711439.
- Ajala O, English P, Pinkney J. Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes . Am J Clin Nutr. 2013 Mar;97(3):505-16. doi: 10.3945/ajcn.112.042457. Epub 2013 Jan 30. Review. PubMed PMID: 23364002.
- Reis, C., Ribeiro, D., Costa, N., Bressan, J., Alfenas, R., & Mattes, R. (2013). Acute and second-meal effects of peanuts on glycaemic response and appetite in obese women with high type 2 diabetes risk: A randomised cross-over clinical trial. British Journal of Nutrition,109 (11), 2015-2023. doi:10.1017/S00071145120042175.
- Tricia Y. Li, Aoife M. Brennan, Nicole M. Wedick, Christos Mantzoros, Nader Rifai, Frank B. Hu; Regular Consumption of Nuts Is Associated with a Lower Risk of Cardiovascular Disease in Women with Type 2 Diabetes, The Journal of Nutrition , Volume 139, Issue 7, 1 July 2009, Pages 1333–1338, doi: 10.3945/jn.108.1036226.
- “Weight Loss.” American Diabetes Association, www.diabetes.org/food-and-fitness/weight-loss .
