By EraofLight
Could a simple handful of peanuts or a spoonful of peanut butter do more than satisfy a craving? Emerging research suggests that these everyday foods may offer meaningful benefits for blood sugar control and could potentially play a role in reducing the risk of developing type 2 diabetes.
From helping maintain more stable blood sugar overnight to reducing glucose spikes after meals, research is bringing renewed attention to the nutritional value of peanuts and peanut butter.
Peanuts and Blood Sugar Control
Over the past several years, research has increasingly examined how peanuts and peanut butter may fit into a healthy diet for people concerned about blood sugar and diabetes.
A recent Penn State study, published in Current Developments in Nutrition, found that people with elevated fasting blood sugar who consumed approximately one ounce of peanuts as an evening snack experienced improved blood sugar levels the following morning.
Peanuts also have a low glycemic index of approximately 14, meaning they have relatively little impact on blood glucose levels compared with many carbohydrate-rich foods.
“Peanuts have a low glycemic index of 14, which helps to prevent spikes in blood sugar, which in turn reduces insulin needs,” says Dr. Samara Sterling, a nutrition scientist and research director for The Peanut Institute.
The study adds to growing evidence that peanuts may be useful as part of a balanced approach to maintaining healthy blood sugar levels.
Peanut Butter May Help Reduce Blood Sugar Spikes
The potential benefits aren’t limited to whole peanuts.
Research published in 2019 found that adding peanut butter to a high-glycemic-index meal significantly reduced the resulting rise in blood glucose compared with eating the meal without peanut butter.
Researchers suggested that the protein and healthy fats found in peanut butter may contribute to this effect. Because protein, fat and fiber can slow digestion and the absorption of carbohydrates, combining peanuts or peanut butter with carbohydrate-containing foods may help produce a more gradual blood sugar response.
A Nutrient-Dense Snack
Peanuts are also surprisingly rich in nutrients.
A serving of approximately 35 peanuts provides about seven grams of plant-based protein, along with fiber and unsaturated fats. A standard serving of peanut butter is two tablespoons.
Together, these nutrients can make peanuts and peanut butter a satisfying addition to meals and snacks.
Peanuts also provide a variety of vitamins and minerals, including vitamin E, niacin and manganese.
What About Type 2 Diabetes Risk?
There is also research examining whether regular peanut consumption may be associated with a lower risk of developing type 2 diabetes.
A large study published in 2018 in JAMA reported that women who consumed peanut butter five or more times per week had a 21% lower risk of developing type 2 diabetes compared with women who consumed it less frequently.
While observational findings such as these cannot establish that peanut butter itself prevents diabetes, they add to the evidence linking nutrient-rich foods such as peanuts with healthier dietary patterns.
Peanuts as Part of a Healthy Diet
Research published in the Journal of Nutrition in 2014 also found that adding peanuts to an American Diabetes Association meal plan improved participants’ blood lipid profiles and increased levels of nutrients including vitamin E, niacin and magnesium.
“Peanuts are a superfood and illustrate the concept of food as medicine,” says Sterling. “When you eat peanuts and peanut butter, you’re ingesting three macronutrients — protein, fiber and healthy monounsaturated and polyunsaturated fats.”
The nutritional profile of peanuts makes them an easy food to incorporate into a balanced diet. A small handful can be added to oatmeal, yogurt or salads, while natural peanut butter can be paired with fruit, whole-grain foods or used in smoothies.
The Bottom Line
Peanuts and peanut butter are more than convenient snacks. Their combination of plant-based protein, fiber and unsaturated fats makes them a nutrient-dense food that may help support healthier blood sugar responses when included as part of an overall balanced diet.
For people managing diabetes or at risk of developing type 2 diabetes, dietary choices are only one part of the picture. But adding nutrient-rich foods such as peanuts and peanut butter may be a simple and enjoyable way to support a healthy eating pattern.
Sometimes, a small handful of an everyday food can offer more nutritional value than we realize.
Sources listed; 1