Can Diabetics Eat Peanuts?

Many people like to eat peanuts, but does it not have adverse effects health of diabetics?

Diabetes has become very common and that is why patients often think that eating peanuts is not harmful.

Diabetics need to consume foods that do not cause a rapid rise in blood sugar levels after eating.

Ingredients In Peanuts

Peanut is not basically a nut but a legume as the name suggests.

Because peanuts have similar properties to both legumes and nuts, they are often mistaken for nuts.

There is a lot of evidence that suggests that consuming legumes and nuts is beneficial for an individual's health.

A study reported that nuts and legumes reduce the risk of heart disease, high blood pressure, high cholesterol, and other diseases, all of which are at increased risk for diabetic patients.

Eating 28 grams of peanuts provides the body with 161 calories, 7.31 grams of protein, 4.57 grams of carbohydrates, 26 mg of calcium, 1.3 mg of iron, 48 mg of magnesium, 107 mg of phosphorus, 200 mg of potassium, 5 mg of sodium and 0.93 mg of sodium. mg of zinc is found.

Peanuts also contain some amount of fat, B vitamins, and vitamin E.

Peanuts for Diabetes: Benefits

Adding peanuts and their derivatives like peanut butter to the daily diet is beneficial. It is effective in restoring omega-3 in the body. Apart from that, it is a rich protein source. Most fitness athletes use peanut butter daily to complete their nutritional requirements.

Peanuts are also beneficial in diabetes. Some studies show that having a good amount of peanuts in your daily diet may lower the risk of type-2 diabetes. However, the effect of this study is visible only in women.

Now that we established that peanuts could lower type 2 diabetes risk let’s look at their health benefits. These health benefits are specifically crucial for people with diabetes.

Good for Diabetes

People with diabetes need to have a good eye on the food’s glycemic index or their blood sugar level, and the effect of carbohydrates on blood sugar.

High GI-level foods include fast-digesting carbs like sugars and instant energy drinks. A person with diabetes should try to consume only low-GI-level foods. These can be oats, wheat, carrots, or chickpeas. Studies have found that foods having low GI levels can lower cholesterol levels and prevent obesity. Therefore, reducing these two will automatically reduce the risk of diabetes.

Reduces the Risk of Cardiovascular Diseases

Peanuts are beneficial for reducing blood sugar levels and cholesterol levels and keeping BMI in order. They are also helpful in lowering the risk of cardiovascular diseases. Cardiovascular diseases are common complications of diabetes. It also controls blood pressure, a common problem in people living with the disease.

Studies have found that having peanuts or walnuts may lower 13-19% of overall cardiovascular disease risk. Apart from this, it also reduces the risk of 15-23% of coronary heart disease. This study proved that consuming some specific nuts could relate inversely to total cardiovascular disease and heart disease.

What are the Effects on Blood Sugar?

According to medical experts, the nutrients present in peanuts are beneficial for health and their consumption has little effect on blood glucose levels.

Diabetics have to choose each food based on the glycemic index (GI) score.

In this index, a food is rated on a scale of 0 to 100 based on its effect on blood sugar.

0 means no effect on blood sugar while 100 indicates pure sugar.

Peanuts have a GI score of just 14 and hence can be healthy for diabetics, in moderation.

Effects On Heart Health

Diabetics are at high risk of cardiovascular disease and should make careful dietary choices to reduce the risk of heart disease and stroke.

So any diet that is good for heart health can also be beneficial for diabetics.

One study found that people who ate peanuts and other nuts had a lower risk of death from heart disease.

Research suggests that there may be a link between eating peanuts and good heart health, but more research is needed.

Presence Of Fiber

Peanuts also contain fiber and consumption of this nutrient lower cholesterol levels and keep you feeling full longer while slowing down the absorption of sugar.

According to research reports, high fiber consumption reduces the risk of developing type 2 diabetes by 20 to 30 percent.

Body Weight Loss

Peanuts are high in fat and calories, but some research reports that eating them in moderation can help with weight loss.