Are peanuts good for diabetes?
Diabetes is one of the common problems around the world. Almost 30.3 million adults in the United States have diabetes. The people who are diabetic should think twice before taking any food. It is important for them to check their food habits and they should think about if any food is increasing the blood sugar level. Not only that, they should maintain a healthy diet and take prescribed medicine.
Peanuts are the most tempting food to all kinds of people. They are easy to get and available in many varieties. You will be glad to know that; peanuts have the superpower to control your diabetes. They work as a secret weapon, packed with healthy fat, protein, fiber, mineral, and anti-oxidants to control diabetes and fight the reasons for diabetes.
But how this disease affects people? What is the reason behind it? How can we get rid of it by eating peanuts? All the answers are here. Let’s dive deep into the details about the peanut and diabetes.
How does diabetes occur?
Diabetes is a disease that mainly occurs when your body’s immune system attacks and destroys the insulin-producing beta cells of the pancreas. Insulin is a hormone that stops to make with type 1 diabetes. Insulin plays a big role to help your blood glucose get into your cell to give them energy.
Certain environmental factors or viruses also can trigger this disease. Your blood sugar level or blood glucose reaches a high level for this disease. Diabetes can be two types:- Type 1 and type 2.
” Type- 1 diabetes must be managed with insulin injections.  Prevention and treatment of type 2 diabetes involve maintaining a healthy diet” (Wikipedia).
How can we get rid of diabetes by consuming peanuts?
First, a healthful diet plan can reduce blood sugar levels and control diabetes. In that case, nuts can be your mind-blowing choice. A study shows that peanuts as good as Almonds in diabetes.
“Dietary changes known to be effective in helping to prevent diabetes include maintaining a diet rich in whole grains and fiber and choosing good fats, such as the polyunsaturated fats found in nuts. (Wikipedia).” What is the role of peanuts in controlling diabetes? Have a look.
Control blood sugar level:
Glycemic content in the food handles the increase of blood sugar in your body. The high level of this content may spike insulin and leads to diabetes. Peanuts help you control your blood sugar level and lessen the insulin spike of higher GI foods with an extensive amount of magnesium. “According to the Journal of Internal Medicine, magnesium helps to maintain blood sugar levels.”
Peanuts have a Glycemic Index of just 14. The lower the Glycemic Index number, the lower the impact on blood sugar. (The University of Sydney, 2001)
The food with a 0 Gl score would not affect the blood sugar level. For example, water has a 0 Gl score. Peanuts are the lowest Gl score and are digested slowly. So, peanuts can be a regular snack for diabetic people.
Reduce the chance for heart diseases:
High cholesterol levels, high blood pressure, and obesity are the result of high blood sugar.. They are all risk factors for diabetes and occur in cardiovascular disease. People with this disease should make the dietary choice to manage blood sugar levels and to lower the risk of heart disease.
“According to the journal of the American College of Nutrition, peanut may lower the risk of cardiovascular disease, a common complication of diabetes.”
- The high amount of fiber:
Peanuts contain fiber like beans and legumes. “The American diabetes association encourages diabetic people to eat fiber more and more.’’ Fiber can reduce the risk of high cholesterol, keep a person full for longer, can slow the absorption of glucose.
“Another study shows that a higher intake of fiber can decrease the risk of type 2 diabetes by 20-30 percent.”
How can you enjoy peanuts?
You can take peanuts or peanut flour with oats for breakfast. If you are a salad lover, sprinkle some peanuts on your salad and enjoy. Elsewhere, you can eat peanut butter as a snack with crackers or other items.
Easy peanut butter recipe for diabetes:
1.Baked salmon with peanut butter:
- First, bake a piece of salmon with a bit of salt and olive oil in the oven.
- Make peanut butter glaze by adding ¼ cup peanut butter, 2 tsp chilly garlic sauce.
- Then add ¼ cup orange juice.
- Mix all the ingredients in the heated pan and whisk until smooth.
- Pour the sauce onto the cooked salmon and enjoy.
2.Peanut and peanut butter salad:
- First, add 1 tbsp peanut butter, 2tsp chilly garlic sauce, and one tbsp honey in a bowl.
- Then, add 3 tbsp vinegar, 2 tbsp low sodium soya sauce, and ¼ cup water.
- Mix all the things together to make a smooth paste.
- Enjoy it with your favorite salad.
These recipes serve a healthy pack of protein, fiber, and healthy fat that do positive things for your blood sugar.
How many peanuts should a diabetic eat?
The American Diabetes Association recommends 25 gm of peanuts for women and 38 gm of peanuts for men in a day. We recommend those who love peanut butter to eat homemade peanut butter with no added salt or sugar. Even those who have allergies to peanuts should avoid it at any cost. It is best to take the guidance of practitioners.
Overall, now you know about the peanut and diabetes. We can say, the best way to consume peanuts is in their raw form with no extra salt or sugar. Although peanuts provide many benefits for type 2 diabetes, it is ideal to take in moderate numbers.