Are peanuts good for diabetics? – Times of India

With more than 72 million people suffering from diabetes in India (as per 2017 data), our country has become the diabetes capital of the world. India currently represents 49 per cent of the world’s total diabetes burden.
Not only among the aged, diabetes among kids is also becoming very common with kids as old as 3 months suffering from it. The best way to manage diabetes is by eating healthy and exercising regularly. Though some people might need insulin shots or medicine to control their blood sugar levels, a clean diet and an active lifestyle can benefit them in the long run.
Talking about foods, peanuts is one healthy snack but which diabetics are often confused about. Peanuts come from the family of legumes and are related to beans, lentils, soy etc.
While some legumes contain carbs (which are considered bad for diabetics), not all carbs are bad. Legumes have good carbs that do not affect your blood sugar level negatively.

As per the National Peanut Board, people with diabetes must include peanuts and peanut butter in their diet to manage their diabetes, provided they are not allergic to it. Peanuts and peanut butter have a low glycemic index, which makes them completely safe for people suffering from diabetes. However, watch out for your portions. Always just have a handful of peanuts instead of overdoing them.

(Check the label for sugar and salt content before buying peanut butter from the market, it’s best to make it yourself at home).

Ways to include peanuts in your diet

Peanut chaat

Peanut chaat makes for one healthy and tasty weight loss snack. Dry roast some peanuts and add your choice of veggies along with some lemon juice and salt in it. The recipe makes for a filling and healthy snack option.
Peanut butter sandwich

Peanut butter has healthy fats and is great for people suffering from diabetes and weight watchers. You can add peanut butter to your shakes, smoothies or make a sandwich using multigrain bread.
Peanut poha

Poha is a popular breakfast among North Indians. Low in calories, poha when made with veggies and peanuts, makes for a filling breakfast.