“Peanuts raise blood sugar, don’t eat them anymore!”
“Don’t talk nonsense, peanuts are good for the stomach and blood vessels, eating more is fine.”
When Mrs. Liu saw her husband constantly eating peanuts, fearing an accident, she immediately took the peanuts away. A few days ago, she learned that Mr. Zhang in the neighborhood, who has diabetes, was hospitalized after eating a large amount of peanuts, which scared her. But, does peanuts really raise blood sugar?
Are peanuts really the “fuse” for diabetes?
Peanuts are often called the “longevity fruit” by many and have very rich nutritional value, they are tasty and inexpensive. However, in recent years, there has been an increasing amount of negative information about peanuts, with many even saying that they can lead to the onset of diabetes, is this true?
In 2021, the American Heart Association published a study stating that peanuts contain unsaturated fatty acids and dietary fiber, and eating them in moderation can help control blood sugar, glucose, and blood pressure, and prevent cardiovascular diseases.
With so many benefits of peanuts, why do some say they raise blood sugar?
For healthy individuals, eating peanuts in moderation does not pose a threat to health or raise blood sugar. However, for those with diabetes, whose blood sugar is already high, consuming large amounts of peanuts is not suitable.
Although peanuts have a low glycemic index of only 14, the calories in peanuts should not be overlooked. 100g of peanuts contains approximately 574 calories, equivalent to two bowls of rice, therefore, it is not a very good choice. If you really want to eat peanuts, it is recommended to limit the intake to no more than 10 pieces to avoid blood sugar fluctuations.
In addition to peanuts, these 3 common foods are also not recommended for frequent consumption
1. Dried fruit
Dried fruits contain a large amount of glucose and fructose. During the dehydration process, the sugars are concentrated. Eating them frequently can increase the body’s blood sugar levels, affect pancreatic function, and not be conducive to blood sugar stability.
2. Rice gruel
After long boiling, the starch in rice gruel is hydrolyzed into easily digestible paste, making it soft and mushy. Regular consumption can easily lead to constantly rising blood sugar levels, worsening the condition.
3. Greasy foods
Greasy foods are high in fat content, difficult to digest, not conducive to metabolism, leading to the accumulation of carbohydrates and causing an increase in blood sugar levels.
If you have high blood sugar, following these few points in daily life might help in “steadily lowering” blood sugar
1. Properly supplement blood sugar-lowering nutrients
2. Exercise more
Engage in some exercise every day, which is very helpful for stabilizing blood sugar. You can practice Tai Chi or take a walk, as these aerobic exercises can promote sugar metabolism, improve normal blood circulation, and help stabilize blood sugar.
Reference:
Zhou Yuxing, Wang Liuxing. Influence and research on blood sugar levels by dietary therapy. “Science and Health,” 2016
