​Southern Gal Talks Peanuts and Diabetes

The beneficial relationship between peanuts and diabetes has been well documented in recent years, and peanuts are known as one of the best snacks for diabetics. The peanut is nature's powerful little nut full of plant-based protein that helps control blood sugar. Individuals with Type 1 or Type 2 diabetes must focus their diets on foods that positively affect their glycemic index. Nutritionists and dietitians around the world realize that nutritional management can result in less frequent insulin use and better weight management.  1  

The glycemic index (GI) is a method of a ranking of carbohydrates (1-100) and the higher the rank the worse fluctuation of blood sugar. Peanuts are considered a low glycemic index food at 14 because they are slowly digested and cause sugar to gradually be released into the bloodstream. 2  This makes peanuts and diabetes enemies, working against each other in the body. 

“Peanuts contain not only plant protein (in fact, they are higher in protein than other nuts), but they also contain fiber and polyunsaturated fatty acids. Protein, fiber and fat are important foods for maintaining satiety and supporting normal blood sugar levels; critical factors in weight management and preventing diabetes.”If you’re looking for snacks for diabetes, look no further than Virginia Peanuts.

There is evidence to show that persons with a family history of type 1 or 2 diabetes can eat peanuts to help prevent the onset of the disease while ensuring weight management by avoiding overindulgence. Long story short, are peanuts a great snack for diabetics? Yes! Imagine the joy of learning how helpful Virginia Peanuts can be for so many people. Peanuts and diabetes, who knew eating healthy could be so tasty!

Peanuts have also been shown to improve heart health, a condition often associated with diabetes. Peanuts are packed with the heart-healthy resveratrol, which is also found in wine and grapes. There is USDA research that appears to show that moderate amounts of peanuts in the diet can reduce risk of heart attack and some cancers. Peanuts are one important nut.

Now that we have a better understanding of how peanuts impact diabetes, here is a list of eight possible ways to eat peanuts as way of treatment and prevention:

1. Sprinkle roasted peanuts in your salad in place of croutons or expensive almonds 

2. Put down the potato chips and grab a handful of Hope and Harmony Cajun peanuts as a satisfying, filling evening snack

3. Use salted peanuts to make homemade peanut butter that contains far less sugar than store bought peanut butter- peanut butter and diabetes is often a bad idea because of the sugar content, make it yourself to create healthy snacks for diabetics of all ages

4. Make your own protein-packed, healthy trail mix using virginia peanuts, raisins, almonds, and whole-wheat cheerios

5. Entertain restless kids and allow them make peanut covered sugar-free chocolate dipped-bananas (you’ll love them too, not just your kids)

6. Bake home-made peanut granola bars to take with you on the road or send with your child to school

7. Make your own Cajun Spiced Boiled Virginia Peanut Hummus which is great for snacking, dipping, and parties

8. Use Virginia Peanuts and green peanut oil to create a tasty peanut pesto for baked chicken dishes or pasta

For more ideas, check out previous recipes posted on our blog. No matter your family history, using peanuts to enhance nutrition is a great way to keep your heart healthy and keep diabetes at bay. Peanuts and diabetes go hand in hand, in a good way! Peanuts are loaded with protein, fatty acids, and fiber; when you combine that with their low Glycemic Index that makes them one of the best, most versatile snacks for diabetics.  For all things Virginia Peanuts, stick around on HopeandHarmonyFarms.com.


1. The University of Sydney: http://www.glycemicindex.com/about.php

2. “Diabetes and Peanuts.” http://nationalpeanutboard.org/wellness/diabetes-...

3. “Disease Prevention: Plant Protein Reduces Risk of Type 2 Diabetes.” http://www.peanut-institute.org/health-and-nutrit...