Peanut Glycemic Index, Glycemic Load, and Blood Sugar Response Chart
Based on
Blood Glucose Response Chart
Peanut has a low Glycemic Index (GI) of 14, a low Glycemic Load (GL) of 0.83 per 100g serving, and causes minimal impact on blood sugar. This makes peanuts suitable for blood sugar management when consumed in moderate portions.
Peanut (Arachis hypogaea) is a leguminous plant native to South America, uniquely characterized by its geocarpic reproduction - wherein its yellow, self-pollinating flowers bloom above ground, and following fertilization, the plant develops a specialized structure called a "peg" that elongates and penetrates the soil, allowing the fruit (peanut pods) to mature underground ; this subterranean fruiting process is rare among legumes and contributes to the plant's name, with "hypogaea" meaning "under the earth." Additionally, peanuts possess a taproot system with lateral branches that host nitrogen-fixing bacteria, enhancing soil fertility.
Its Glycemic Index is low because it contains a high fat content of 52.5g, a significant amount of protein at 27.96g, and only 5.96g of net carbohydrates per 100g, all of which slow glucose absorption and blunt blood sugar response. The Glycemic Load of peanuts is low at 0.83 per 100g, due to their minimal net carbohydrate content, which results in a negligible effect on post-meal blood glucose levels.
Dry roasting or boiling peanuts does not significantly alter their Glycemic Index or Glycemic Load, as the macronutrient profile, especially the low carbohydrate and high fat content, remains largely intact.
Unsweetened roasted peanuts are well-suited for diabetic diets due to their minimal impact on blood glucose, fit into keto diets because of their low net carb count, and support weight loss diets thanks to high satiety from protein and fat. Pairing them with low-GI foods like raw vegetables or plain Greek yogurt can enhance blood sugar control.
Peanut Nutrition Facts
How Many Carbs Are In Peanuts?
Peanut contains 15.25g of Total Carbohydrates and 5.96g of Net Carbohydrates per 100g serving. A typical serving of 1 oz (28.35 g) contains 4.33g total carbs and 1.69g net carbs. Most of these carbohydrates come from dietary fiber and a small amount of sugar, which slows digestion and limits glucose spikes. This composition contributes directly to its low Glycemic Index by reducing the rate of carbohydrate absorption.
Total Carbohydrates and Net Carbohydrates in Peanut by Serving Size:
| Serving Size | Total Carbs (g) | Net Carbs (g) |
|---|---|---|
| 1 32 nuts (28g) | 4.27g | 1.67g |
| 1 Oz (28.35g) | 4.33g | 1.69g |
| 100 Grams (100g) | 15.25g | 5.96g |
| 1 Cup chopped (146g) | 22.27g | 8.71g |
| 1 Cup shelled (160g) | 24.4g | 9.52g |
How Much Sugar Is In Peanuts?
Peanut contains 4.18g of sugar per 100g serving. A typical serving of 1 oz (28.35 g) contains 1.2g of sugar. This sugar is naturally occurring and present in small quantities, contributing minimally to blood glucose levels. The low sugar content, combined with high fat and protein, helps maintain a low Glycemic Index by preventing rapid glucose absorption.
How Much Fiber Is In Peanuts?
Peanut contains 9.29g of fiber per 100g. A typical serving of 1 oz (28.35 g) provides 2.64g of fiber. This fiber is mostly insoluble, which supports digestive health and slows carbohydrate absorption. The high fiber content plays a key role in keeping the Glycemic Index low by moderating the rate at which glucose enters the bloodstream.
Why Peanut has Low Glycemic Index
Peanut's low Glycemic Index is due to its high fat content ([fat] per 100g), substantial protein levels (27.96g per 100g), and minimal net carbohydrates (5.96g per 100g). These macronutrients slow gastric emptying and glucose absorption, which prevents rapid spikes in blood sugar.
The Glycemic Index ranks foods based on how quickly their carbohydrates raise blood glucose after eating. Unlike starchy or refined-carb foods, peanuts are unique as a legume that matures underground and stores energy in fats rather than starch, resulting in a naturally low-GI profile. This rare nutrient composition makes peanuts an ideal food for glycemic control.
Can Peanuts Spike Blood Sugar?
No, peanut does not cause a spike in blood sugar, due to its low Glycemic Index, low net carbohydrate content, and high fat and protein levels. However, commercially sweetened or flavored peanut products may contain added sugars, which can raise blood glucose levels.
Peanuts Glycemic Load - Portion Sizes
Peanut has a consistently low Glycemic Load, ranging from 0.23 in a 28g (32 nuts) serving to 1.33 in a 160g serving, indicating minimal blood sugar impact across typical portion sizes.
Peanut Glycemic Load Per Serving Sizes:
| Serving Size | Net Carbs (g) | Glycemic Load | GL Impact |
|---|---|---|---|
| 1 32 nuts (28g) | 1.67g | 0.23 | Low |
| 1 Oz (28.35g) | 1.69g | 0.24 | Low |
| 100 Grams (100g) | 5.96g | 0.83 | Low |
| 1 Cup chopped (146g) | 8.71g | 1.22 | Low |
| 1 Cup shelled (160g) | 9.52g | 1.33 | Low |
Does Cooking or Preparation Influence Glycemic Index of Peanuts?
Cooking or preparation methods like dry roasting or boiling do not significantly change the Glycemic Index of peanuts, as their macronutrient composition remains stable.
| Preparation Method | Serving Size | Calories | Total Carbohydrates (g) | Net Carbohydrates (g) | Glycemic Index |
|---|---|---|---|---|---|
| Raw (100g) | 100g | 599 | 15.25 | 5.96 | 14 |
| Dry Roasted (1 oz) | 28.35g | 170 | 4.33 | 1.69 | 14 |
| Boiled (est.) | 100g | approx. 318 | 13.5 | 5.0 | 14 |
Peanut's Impact on Diabetic, Keto, and Weight Loss Diets
Peanut supports diabetic, keto, and weight loss diets due to its low Glycemic Load, high fat and protein content, and minimal net carbs, though portion control is essential to avoid excessive calorie intake.
Peanut for Diabetics
Peanut is good for diabetics because it has a low Glycemic Index, minimal net carbs, and high fiber and fat content, which help regulate blood sugar.
Diabetes affects how the body manages blood glucose, and foods like peanuts with slow-digesting macronutrients support stable glycemic responses, aligning with the Peanut Glycemic Index profile.
Peanut and Keto Diet
Peanut is good for keto due to its low net carbohydrate content and high fat-to-carb ratio, fitting well within typical ketogenic macros.
The keto diet shifts metabolism into ketosis through carb restriction, and peanuts offer dense energy with minimal carbs, making them suitable in the context of Peanut Glycemic Index considerations.
Peanut and Weight Loss Diets
Peanut is good for weight loss when eaten in moderation, as it provides satiety from protein and fat, though its calorie density requires portion control.
Weight loss relies on energy balance, and peanuts contribute to fullness and reduced appetite, which supports calorie control within the framework of the Peanut Glycemic Index.
Foods to Pair with Peanut for Better Blood Sugar Control
Pair peanuts with low-Glycemic Index vegetables like cucumber or bell peppers, lean proteins like boiled eggs, or fermented dairy such as plain Greek yogurt to enhance satiety, slow digestion, and stabilize post-meal blood glucose levels.
Peanut Glycemic Impact Summary
Peanut has a low Glycemic Index and Glycemic Load, driven by its high fat, moderate protein, and low net carbohydrate content. It causes minimal impact on blood sugar, making it a smart choice for diabetic, keto, and weight loss diets when consumed in appropriate portions.