The Plentiful Peanut: Fun Facts and Health Information
“Two peanuts were walking down a dark street at night...one was a salted.”
This cute joke inspired me to write an article featuring the wonderful peanut!
¼ cup raw peanuts:
Carb 6 g
Fiber 3 g
Protein 9 g
Fat 18 g (9 g monounsaturated fat)
Peanut Health Benefits:
- Good source of dietary fiber
- According to the 2015 American Diabetes Association Standards of Medical Care in Diabetes, “Individuals at high risk for type 2 diabetes should be encouraged to achieve the U.S. Department of Agriculture recommendation for dietary fiber (14 g per/1,000 kcal).”
- Low glycemic index (peanuts have a glycemic index of 14)
- According to the 2015 American Diabetes Association Standards of Medical Care in Diabetes, “Substituting low glycemic load foods for higher glycemic load foods may modestly improve glycemic control.”
- Rich source of monounsaturated fat
- According to the 2015 American Diabetes Association Standards of Medical Care in Diabetes, “A Mediterranean-style eating pattern, rich in monounsaturated fatty acids, may benefit glycemic control and CVD risk factors and can therefore be recommended as an effective alternative to a lower-fat, higher-carbohydrate eating pattern.”
Ways to Enjoy Peanuts:
- Snack on in-shell peanuts at a baseball game.
- Make your own hummus. Use peanuts in place of chick peas.
- Use peanuts in place of pine nuts when making a pesto sauce.
- Mix chopped peanuts into Greek yogurt.
- Sprinkle chopped peanuts on top of celery with cream cheese.
- Use crushed peanuts as an alternative to bread crumbs for chicken and fish dishes.
- Make spicy roasted peanuts
- Coat 16 oz. shelled peanuts in 2 tsp. peanut oil
- Mix peanuts with 1-2 tsp. chili powder and a pinch cayenne pepper and kosher salt.
- Roast peanuts on cooking sheet at 350 degrees until slightly brown.
- Add some extra protein to your salad by topping it with chopped peanuts.
- Make your own peanut butter
- Roast 16 oz. of shelled peanuts on cooking sheet at 350 degrees until slightly brown
- While warm transfer roasted peanuts into food processor
- Pulse in food processor for approximately 4-5 minutes
- For creamier peanut butter at 1-2 tsp of peanut oil
- Mix in ½ tsp. kosher salt
- Place in storage container
What if you have a peanut allergy?
Peanuts are one of the top 8 food allergens. If you are allergic to peanuts, you have likely been told to also avoid all tree nuts. Here are a few great alternatives:
- Sunflower seeds
- Pumpkin seeds
- Dry roasted edamame
- Chia seeds
- Hemp seeds
- Safflower seeds
- Sunflower seed butter
How do you enjoy peanuts? Please share your ideas and creations with the type2diabetes.com community!
What aspect of diabetes management do you struggle with most?