Peanuts can be a powerful ally to manage blood sugar and weight. It contains a low glycemic index that helps to reduce the glucose level in the body. People eat peanuts in the form of candy bars, butter, and salted or roasted snacks. People with diabetes require nutritious eating to control their blood sugar level and also avoid the risk of high blood pressure and high blood sugar. Hence you must take care of your diabetes diet. If you are wondering whether you can eat peanuts for diabetes you need to read further.
Peanuts are high in a variety of vitamins, minerals, and plant compounds. One research published about the nutrients found in peanuts includes-
- Healthful fats
- Vegetable protein
If you consume peanuts every day that may help-
- Reducing your weight
- Control blood sugar
- Reduce the risk of cardiovascular disease
- It also prevents the development of diabetes
- Reduce the risk of high blood pressure, heart disease, inflammation, and cholesterol
Healthy Peanuts and Diabetes
Peanuts for Heart Health
Surprisingly, peanuts have a rich source of monounsaturated fat3 or a heart-healthy type of fat that helps reduce LDL levels. Cardiovascular disease is one of the complications of diabetes. Diabetic patients should make healthy dietary choices to control blood sugar levels and reduce the risk of heart problems and stroke.
As per the report of the American Heart Association (AHA), legumes that include beans and peanuts contain fiber and minerals that can be good for a healthy heart.
Peanuts are rich in fiber that can leave a person feeling full and also helps to reduce blood pressure and glucose level. These benefits are required for the diabetic patient. The direct risk factors of diabetes are high cholesterol levels, high blood pressure, and obesity that include cardiovascular disease. Therefore any food that helps heart health can be good for diabetes.
Manage Blood Sugar
People with diabetes must check the glycemic content in their diet. Glycemic content counts how swiftly your body converts carbohydrates into blood sugar or glucose. The British Journal of Nutrition has published an article where they explained that eating peanuts or peanut butter in breakfast may help manage your glucose level all day long.
Peanuts are rich in magnesium that helps to control blood sugar. Daily recommended percentage of peanuts is 12% which means you need to eat 28 peanuts in a single serving.
For Weight Loss
Despite this fact, peanuts are rich in fat and calories. But a few researchers recommend that in moderation peanuts may promote weight loss and also control the excess weight of the body. The high fiber and protein content in peanuts may help in rising satiety and make you feel full for many hours.
The Nutrition Journal’s publication found that people with diabetes who ate peanuts noticed an improvement in their health. As a result, they experienced better management of their weight and fats in the blood.
Peanuts May Reduce the Overall Risk for Diabetes
According to the study of the Journal of the American Medical Association Trusted Source, consuming peanuts or peanut butter may reduce the risk of developing type 2 diabetes. Peanuts are packed with high saturated fats which improve your body’s potential to control insulin.
Health experts suggest people with diabetes add fiber in their diet plan, as it reduces cholesterol levels making you full for longer so that you won’t gain excess weight. It also lowers the absorption of glucose. The American Diabetes Association suggests for men to take 38 g of peanuts and for women to take approx 25 g every day.
Peanuts are good for health, particularly it helps lower risks of diabetes.