People with type 2 diabetes may benefit from eating peanuts in a number of ways, including reduced risk of cardiovascular disease and assistance with weight loss. But there are hazards associated with peanuts as well.
Type 2 diabetics may benefit from the many nutritional qualities that peanuts offer. Consuming goods and peanuts may be beneficial:
- encourage losing weight
- reduce the chance of heart problems
- regulate your blood sugar
- stop individuals from ever acquiring diabetes in the first place
Peanuts do, however, also pose certain possible hazards. Continue reading to find out more about the advantages and disadvantages of eating peanuts if you have type 2 diabetes.
Peanuts’ health benefits for those with type 2 diabetes
It might be advantageous to include peanuts and peanut butter in your diet, particularly if you have type 2 diabetes. Although they are not considered nuts, peanuts provide many of the same health advantages as tree nuts like pecans, walnuts, and almonds.
In addition, peanuts are more affordable than most other nuts, which is fantastic if you want the health benefits without breaking the bank.
Nuts aid with blood sugar regulation
You should think about the glycemic index of the foods you eat if you have diabetes. The speed at which your body changes carbs into glucose, or blood sugar, determines the Glycemic Content. Foods are rated on a 100-point glycemic index (GI) that indicates how quickly they raise blood sugar levels.
Foods with a quick spike in blood sugar are rated higher. Water has a GI rating of 0, meaning it has no effect on blood sugar. With a GI value of 13, peanuts are classified as a low-GI food.
Eating peanuts or peanut butter in the morning may help you maintain better blood sugar management throughout the day, per a British Journal of Nutrition report. When combined, peanuts may also help reduce the insulin surge caused by foods with a higher GI. Due to their high magnesium content, peanuts may be able to assist regulate blood sugar.
One serving of peanuts, or roughly 28 peanuts, provides 12% of the daily required magnesium intake. Additionally, a Journal of Internal Medicine article states that magnesium aids in blood sugar regulation.
A peanut’s potential to reduce cardiovascular disease risk
Eating peanuts may reduce the incidence of cardiovascular disease, a major complication of diabetes, according to a research paper published in the Journal of the American College of Nutrition. Another typical symptom of diabetes is high blood pressure, which may be lowered by including nuts in your diet. Find out more about high blood pressure in diabetics.
Nuts could support weight management
By making you feel fuller and reducing your desires for food, peanuts may help you keep a healthy weight and improve blood sugar regulation.
Peanuts may reduce diabetes risk overall
A study published in the Journal of the American Medical Association Trusted Source suggests that eating peanuts or peanut butter may reduce the incidence of type 2 diabetes. Nutrients and unsaturated fats included in peanuts aid in your body’s regulation of insulin.
Read Also: Taking Control of Diabetes: 5 Tips for Prevention
Peanuts’ potential risks for those with type 2 diabetes
Despite all the advantages peanuts may offer in the management of type 2 diabetes, prudence is suggested. Here are some things to be aware of when eating peanuts.
Fatty acids Omega 6
More omega-6 fatty acids are found in peanuts than in other nuts. Excessive omega-6 may be associated with inflammation, which can worsen diabetic symptoms and raise your risk of obesity, according to evidence Trusted Source. Therefore, make sure that your diet contains a good balance of omega-3 and omega-6 fats.
Sugar and salt
Products made with peanuts frequently have extra sugar and salt, which you should avoid if you have diabetes. Particularly peanut butter may have additional sugar, oil, and fat. Your best bet is to go for a natural peanut butter that has few, if any, ingredients outside peanuts.
Allergies
The possibility of a severe allergic reaction is arguably the largest risk associated with peanuts for certain individuals. Recognize the signs so that in the event that something occurs, you can assist a loved one or yourself.
Calories
Although peanuts have several benefits for those with type 2 diabetes, they should only be used in moderation due to their high calorie content.
Around 400 calories can be found in half a cup of raw peanuts, according to the USDA nutrition database Trusted Source. Try replacing refined grain items, red and processed meats, and processed foods with peanuts to cut down on calories.
How to consume peanuts
The purest form of peanuts, free of added sugar and salt, is the ideal way to consume them.
According to a British Journal of Nutrition report, having peanut butter for breakfast will help you feel less hungry and manage your blood sugar levels all day.
Substitutes
There are alternatives with many of the same advantages if you’re allergic to peanuts or just don’t like them:
- Additional nuts. Nutrient profiles of tree nuts, like walnuts and almonds, are similar to those of peanuts and can help manage type 2 diabetes.
- seeds. Consider seeds as an alternative to peanut butter! For instance, sunflower seed butter has roughly twice as much magnesium as peanut butter and is a fantastic source of protein.
The lesson learned
Type 2 diabetes affects more than 16 million people in the US and can lead to problems like kidney failure, blindness, and cardiovascular disease. A key component of controlling and preventing chronic illness is food.
Numerous advantages of consuming peanuts and peanut-based products have been demonstrated by research.
While they are less expensive than tree nuts, peanuts offer many of the same health benefits.
Consuming peanuts in their purest form and in moderation is advised.
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