Are peanuts good for diabetes? Nutrition expert answers A-Z

Is peanut good for diabetes? Peanuts offer healthy fats, fiber, and essential nutrients that can support blood sugar control and overall health. Their low glycemic index and high protein content make them a smart snack option for many people with diabetes. In this guide, Natural Health explores how to enjoy peanuts in a balanced, diabetes-friendly management.

Is peanut good for diabetes? Benefit of peanut for people with diabetes

Yes, peanuts can be a good choice for people with diabetes. In fact, peanut is good for diabetes thanks to its low glycemic index, which means it doesn’t cause sharp spikes in blood sugar. Peanuts are also rich in healthy fats, protein, fiber, and important nutrients like magnesium, all of which support blood sugar control and overall health.[1]

May help with weight control

Peanuts are high in fat and calories, but when eaten in moderation, they may actually support weight loss and help manage body weight and BMI(Body mass index estimates body fat using height and weight in adults). Peanuts are high in protein, fiber, and healthy fats, which promote satiety and help reduce overall food intake.[2] Studies show that adding peanuts to the diet helps people with diabetes boost their overall nutrient intake.[3]

Lower the risk of cardiovascular disease

According to the AHA, these nutrients support heart health and may help reduce risks linked to high blood pressure, cholesterol, and obesity.[4] One large study found that people who regularly ate peanuts and other nuts had a significantly lower risk of dying from heart disease and other causes.[5]

“Peanuts are rich in fats, fiber, and plant sterols, nutrients that help lower LDL (bad) cholesterol, reduce blood pressure, and decrease inflammation. These effects support heart health and may reduce the risk of heart attack, stroke, and other cardiovascular issues.”

Control blood sugar

Peanuts have a low glycemic index of just 13, which means they don’t raise blood sugar quickly.[6] That makes them a smart choice for people with diabetes. A study in the British Journal of Nutrition found that eating peanuts or peanut butter in the morning may help keep blood sugar steady throughout the day.[7] Peanuts are high in magnesium, with one small serving (about 28 peanuts) providing 12% of your daily needs, a mineral that helps the body manage blood sugar more effectively.[8] 

Read also: 17+ Best fruits good for diabetes & What to Avoid

Prevent people from developing diabetes in the first place

According to a study in the Journal of the American Medical Association, eating peanuts or peanut butter may help lower the risk of type 2 diabetes.[9] Peanut is good for diabetes because it’s rich in unsaturated fats and other nutrients that support your body’s ability to regulate insulin. 

Risks of peanuts for people with type 2 diabetes

While peanuts offer many benefits, there are still a few things people with type 2 diabetes should keep in mind. Let’s look at some potential concerns to watch out for.

Omega 6 fatty acids

Peanuts contain more omega-6 fatty acids than many other nuts.[10] Some studies suggest that too much omega-6 may lead to inflammation in the body, which could worsen diabetes over time.[10] That’s why experts often recommend balancing omega-6 with omega-3 fatty acids.

“If you eat peanuts regularly, it’s a good idea to also include omega-3-rich foods, like walnuts, flaxseeds, sardines, or salmon, to help maintain a healthy balance.”

Peanut products often contain added salt and sugar

Peanut products, such as roasted peanuts and peanut butter, often have added salt and sugar to enhance flavor. While small amounts may not seem harmful, these additives can be a concern for people with diabetes or those watching their sodium and sugar intake. Excess salt may raise blood pressure, and added sugar can spike blood sugar levels.[11] For a healthier option, choose unsalted and unsweetened peanut products.

Read more: Best snacks for diabetes: High protein, High fiber & Healthy fat

Serious allergic reaction for some people

For some people, peanuts can cause a serious allergic reaction known as anaphylaxis.[12] This reaction can happen within minutes of exposure and may include symptoms like difficulty breathing, swelling, hives, or a drop in blood pressure. Peanut allergy is one of the most common and potentially life-threatening food allergies. So individuals with this condition must strictly avoid all peanut products and carry emergency medication.

The right way to eat peanuts for diabetics

Peanuts are incredibly versatile and can be enjoyed in many ways: raw, roasted, boiled, blanched, fried, powdered, or as peanut butter. Peanut is good for diabetes, and for the most health benefits, it’s best to eat them with their thin, papery skin, which is rich in antioxidants and phytochemicals.

Easy ways to add peanuts to your meals:

• Sprinkle on salads or yogurt
• Toss into stir-fries or noodle dishes
• Add to trail mix
• Use as a topping for baked goods
• Dip fresh spring rolls in Thai peanut sauce
• Make a peanut butter and banana sandwich
• Blend peanut butter into hummus
• Bake into cookies or pies

Read also: Is rice good for diabetes? The diabetic’s guide to eating rice

Try these healthy peanut recipes:

Peanut Energy Bites: In a bowl, combine:

• 2 cups rolled oats
• 1 cup natural peanut butter
• ½ cup honey
• ½ cup mini dark chocolate chips
• ¼ cup unsweetened shredded coconut

Roll into bite-sized balls and refrigerate for a quick, diabetes-friendly snack.

Homemade Peanut Butter:

• Roast shelled peanuts and let them cool
• Remove skins under running water
• Split kernels and blend until smooth
• Heat mixture to 170°F, then cool to 120°F while stirring in a bit of water for desired consistency

These options help you enjoy the benefits of peanuts, and since peanut is good for diabetes, they can be a smart way to keep your meals balanced and blood sugar-friendly.

Frequently asked questions

Is roasted peanuts good for diabetes?

Yes, peanuts are rich in healthy unsaturated fats along with vitamins and minerals that help reduce inflammation and protect against disease.

Do you know Is Dark chocolate good for diabetes? Read more: Dark chocolate good for diabetes: Why and How to Use

Are salted peanuts good for diabetics?

No, salted peanuts are not the best choice for diabetics. While peanuts themselves are good for diabetes due to their low glycemic index and healthy fats, the added salt in salted peanuts can raise blood pressure and increase the risk of heart disease, both of which are concerns for people with diabetes. It’s better to choose unsalted or lightly salted peanuts. 

How many peanuts should a diabetic eat?

A diabetic can safely eat about 1 ounce (28 peanuts) per day, which is considered one serving.[6] This amount provides healthy fats, protein, and fiber without too many carbs, helping manage blood sugar levels. Always choose unsalted and unsweetened varieties, and enjoy peanuts as part of a balanced diet.

Peanuts can aid blood sugar control, heart health, and weight management, answering the question: is peanut good for diabetes with a strong yes, when eaten mindfully. Watch for added salt or sugar, and balance your intake with other healthy fats. At Natural Health, we encourage smart, nourishing choices, peanuts are no exception. When chosen wisely, your snacks can support your health goals.