Peanuts for a diabetic diet - Is it safe? How to include them in your food to keep blood sugar managed
Diabetes is a condition that is best managed with the help of the right, healthy diet, and regular exercise. While people with diabetes may need insulin shots, or medicines to regulate blood sugar levels, if they refuse to cut out foods that are rich in sugar from their diet, they are likely to experience complications due to the disease.
Diabetes is a health condition characterised by a spike in blood sugar levels. While the reasons for this can differ, which determines the type of diabetes, a healthy, regulated diet remains key for management of the condition, irrespective of the type. While certain foods are clearly not fit for diabetics for very obvious reasons – such as crystal sugar, other foods often leave diabetics and their caretakers confused as to if they are safe or not.
Are peanuts safe for diabetics?
Peanuts are a legume that originated in South America. While a lot of people mistake them to be of Indian origin, they are often called groundnuts in the country. They come from the family of legumes and are related to beans, lentils, soy, etc. Many people, especially in the US, are also allergic to peanuts and food products made with it.
Going by the family they come from, one can assume that peanuts may be safe for diabetics. While some legumes may contain some carbs, they are not bad carbs and are therefore not likely to affect your blood sugar levels adversely.
According to the National Peanut Board, people with diabetes can consume peanut and peanut butter to manage blood sugar levels, provided they are not allergic. Both peanuts and peanut butter have a low glycemic index of 13, which is well within the safe range of GI for diabetes patients.
How to include peanuts in your diabetic diet
Peanuts chaat – Peanuts chaat can be consumed on a weight loss or diabetic diet. Dry roast some peanuts, add veggies such as onions and tomato, some lemon juice and season it with salt. It can serve as a quick breakfast and mid-day recipe.
Peanut butter sandwich – Peanut butter is a source of healthy fats, and is great for a weight loss or diabetic diet snack. You can add peanut butter to smoothies and shakes, and may also make a sandwich with multi-grain bread to enjoy as an evening snack.
Peanut Poha – Poha is flattened rice, consumed very commonly in Indian households as a popular breakfast. You can add peanuts to the poha to increase its nutrient content.
Blueberry Peanut Smoothie - A recipe you must try for all those busy mornings as the flavours of berries and peanut butter mingle together and go well with each other. This will help you get an antioxidant punch right at the beginning of the day, which makes it perfect for a breakfast meal.