Peanuts: Nutritional Profile
Peanuts are a rich source of plant-based protein and fiber, along with many other vitamins and minerals. As per the United States Department of Agriculture, every 100 grams of peanuts contains-
- 25.8 g protein, 16.13 g carbohydrates, 8.5 g fiber 4.72 g sugar as macronutrients.
- 24.43 g monounsaturated fat, 15.56 g polyunsaturated fat, and 6.28 g saturated fat as fats.
- 705mg potassium, 376 mg phosphorus, 168 mg magnesium, 92 mg calcium, 18 mg sodium, 4.58 mg iron and 3.27 mg zinc as minerals.
- 25 mg vitamins like Vitamin B1, B2, B3, B6, B9, and Vitamin E
- The Glycemic Index of Peanuts is 13.
- It has 567 calories
- Peanuts are also rich in antioxidants.
Advantages of Peanuts for Diabetes
Peanuts are one of the good nuts for diabetic patients, as the glycemic index of peanuts is low. Low GI means it does not cause a sudden increase in blood sugar level. The presence of magnesium and high unsaturated fats in peanuts also helps in regulating insulin.
Although peanuts are best recommended for type-2 diabetes, they also help people with type-1 and gestational diabetes.
Ways to Consume Peanuts
The best way to consume peanuts is in their raw form without adding salt or sugar. Boil peanuts or groundnuts and eat them.
Apart from that, you can consume peanuts-
- In the form of peanut butter- With no added salt or sugar in it.
- As peanut chaat- Add finely chopped veggies to boiled peanuts.
- As peanut poha
- In a bowl of nuts and dry fruits- peanuts along with walnuts, almonds, raisins, etc.
Do not consume more than a handful of peanuts a day.
When to Consume Peanuts
For a diabetic patient, the best time to consume peanuts is in the morning before or along with breakfast. A study shows that eating peanuts in the morning regulates the release of insulin. Hence it maintains blood sugar levels throughout the day. Carbs in peanuts reduce appetite and lower food consumption.
Risks Of Over Consumption Of Peanuts
Though peanuts are good for health, their overconsumption can lead to many health risks.
- Peanuts contain high Omega 6 fatty acids and no Omega 3 fatty acids that can cause inflammation and obesity when over consumed.
- Peanuts are often infected with toxic aflatoxin mold.
- Peanut consumption leads to allergic reactions for many people.
- Peanut-based products contain sodium and other additives, which reduce the nutritional content.
Some precautions to take are:
- Consume peanuts in moderation. Only a handful of them in a day.
- Consume peanut in its raw form. Avoid additional salt and sugar and other peanut-based products.
- Consume peanuts with other nuts and seeds like walnuts, chia seeds, etc., that are rich in omega 3 fatty acids.
Other Health Benefits of Peanuts
Apart from regulating blood sugar levels, peanuts have other health benefits such as:
- Reduce the risk of cardiovascular disease- due to the presence of high unsaturated fats.
- Reduce weight
- Reduce high blood pressure and cholesterol
Don’t Have Time To Read?
Peanuts are for diabetes because-
- They are nutritional powerhouses with high unsaturated fats, proteins, vitamins, minerals, and antioxidants.
- The presence of Magnesium and unsaturated fats helps peanuts to regulate insulin levels in the body.
- If consumed in their raw form and in moderate quantities, peanuts can help reduce and control diabetes.
- If you’re finding it difficult to regulate your peanut consumption and in managing your diabetes, use the Phable care app to manage your diabetes.
Yes, eating groundnuts for diabetes is good because of their strong nutritional composition. But the amount of peanuts should be limited to a handful in a day. This will ensure that you get most of its benefits, but you are not having too many calories.
Yes, peanuts are also known as groundnuts.
Omega 6 in peanuts is good when consumed with other nuts and seeds with omega 3 fatty acids.
Peanuts are good for the heart as they are rich in unsaturated fats, and peanut carbohydrate content is low. They reduce high blood pressure and cholesterol, which are responsible for heart diseases.
According to nutritional value, almonds are considered better than peanuts. Peanuts are rich in Vitamin B, and almonds are rich in Vitamin E.
Alternative to peanuts include beans, pretzels, tahini, seeds like flax seeds and chia seeds, etc.
No, peanuts do not raise blood sugar.
A diabetic must consume only a handful of peanuts in a day.
By consuming peanuts every day in moderate quantities, you get all the necessary vitamins, minerals, proteins, and fiber.
Nuts with high GI and salt and sugar content are bad nuts for diabetics.