Numerous Studies Identify Diabetic Health Benefits of Peanuts and Peanut Butter
In the past three years, new research has found that peanuts and peanut butter can be a powerful tool to help diabetics live a healthier life and prevent the onset of type 2 diabetes in others, according to The Peanut Institute in the US.
A recent study conducted by Penn State and published this June in Current Developments in Nutrition found that those with elevated fasting blood sugar who ate a single serving of peanuts (about 1 oz.) as an evening snack had improved blood sugar levels in the morning.
“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. “This new research shows that peanuts can help keep blood sugar stabilized overnight, which is something many diabetics struggle with.”
In fact, peanuts pack more protein than any other nut. A single serving of approximately 35 peanuts delivers seven grams of plant-based protein along with fiber and healthy fats. A single serving of peanut butter is two tablespoons.
There’s also encouraging news for women who like peanut butter. A landmark study published in 2018 in JAMA (Journal of the American Medical Association) found that women who consumed peanut butter five times a week had a 21% reduced risk of developing type 2 diabetes.