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Are peanuts healthy for diabetic people?

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When it comes to munching, chips, peanuts, cookies and biscuits are the easiest option that people crave for. But in case of people with diabetes, it is a bit tricky. For them, it is important to check that their food habits must not increase their blood sugar levels too quickly and too far. That’s the reason; they need to think before eating every single dish.

Peanuts as an easy snack are available in many varieties and people with diabetes often get tempted by the flavours. The question of concern is- whether peanuts are healthy for diabetic people or not?

According to a study, peanuts are rich in healthy fat, protein, fibre, minerals and antioxidants. Apart from controlling diabetes, they are also helpful in lowering cardiovascular and heart disease, inflammation, high blood pressure, and cholesterol.

The United States Department of Agriculture (USDA) says that one ounce of peanuts contains 161 calories, 1.34 g sugar, 4.57 g carbs and 2.4 g fibre content. It also talks about the low impact of peanuts on blood glucose levels. Peanuts with 14 glycemic index and 1 glycemic load make one of the lowest –scoring GI foods that are good for diabetic people. This makes peanuts a healthy snack for people with diabetes.

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Health experts recommend people with diabetes to eat fibre, as it helps lower cholesterol levels, make you feel full for longer and also reduces the absorptions of glucose. The American Diabetes Association recommends women to eat approx 25 g and men 38 g of peanuts every day. A recent survey conducted by ADA has proven that high fibre intake can decrease the risk of type 2 diabetes by 20–30 percent.

For those, who love peanut butter in their breakfast meal, it is suggested to go for homemade peanut butter that has no added salt or sugar, as it helps to feel full for longer.

Though peanuts can be a good addition to the diet of people with diabetes, people with allergy to peanuts should avoid it at all costs or should take under the guidance of a medical practitioner only.

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