Xiao Li, a gourmand with a penchant for all kinds of food, especially nuts, was recently diagnosed with diabetes. The doctor's dietary advice made him more careful in his food choices. One day, while watching TV, he heard the host mention: "Peanuts can bring many benefits to diabetics." This made Xiao Li, who has always loved peanuts, excited: can he really continue to enjoy peanuts without any scruples? In order to answer this question, Xiao Li embarked on a journey to explore peanuts and health.

Health benefits of peanuts

As a nutritious food, peanuts are rich in protein, fiber, and healthy fats. For people with diabetes, these ingredients have a number of health benefits, including:

Stabilize blood sugar: Peanuts' low glycemic index (GI) means that it does not cause a rapid rise in blood sugar. Consuming peanuts can help maintain stable blood sugar levels, which is undoubtedly good news for diabetics.

Rich in fiber: Fiber helps delay the absorption of glucose, which can help control blood sugar spikes after meals. The dietary fiber in peanuts not only improves satiety, but also promotes digestive health.

Healthy fats: Peanuts are rich in unsaturated fatty acids, which help lower bad cholesterol levels while being beneficial for cardiovascular health. Since cardiovascular disease is a common complication in people with diabetes, moderate intake of peanuts can indirectly protect heart health.

Moderate intake is recommended

Although peanuts have many benefits for people with diabetes, they need to be consumed in moderation. Excessive consumption of peanuts can lead to high calorie intake, which in turn can affect weight control, which is a key point in diabetes management.

It is generally recommended that diabetics consume a small handful of peanuts (about 30-0 grams) per day. This amount meets the body's need for healthy fats and proteins without leading to high calorie intake.

While peanuts are highly nutritious, a single food cannot meet all of the body's needs. People with diabetes should focus on eating a varied diet with other fiber- and protein-rich foods, such as vegetables, fruits, whole grains, and legumes.

The best guide to eating peanuts in the summer

1. Pay attention to your diet during the hot season

In the summer, the body's metabolism accelerates, and the demand for nutrients increases. However, excessive intake of high-calorie foods in a hot environment may increase the burden on the body. Therefore, diabetics should pay attention to the following points when eating peanuts in the summer:

Maintain an appropriate amount: In summer, due to the increase in activity, diabetic patients can appropriately increase the intake of peanuts, but the total daily amount should not exceed 30 grams. Avoid eating too much to prevent weight gain and blood sugar fluctuations.

Choose healthy peanut products: Avoid peanuts that are fried, salted, or added to sugar. Raw or lightly roasted peanuts are healthier options that can reduce extra calorie and sodium intake.

Dietary pairing: Peanuts can be eaten with low-sugar fruits, vegetable salads or whole grains for a richer taste and better blood sugar control.

2. Make homemade healthy peanut snacks

Here are a few simple peanut recipes for diabetics to enjoy in the summer:

Peanut oatmeal porridge: Cook oats with a moderate amount of raw peanuts and add a small amount of milk and diced fruits, which is not only nutritious, but also provides plenty of energy.

Peanut Vegetable Salad: Mix lettuce, carrots, cucumbers, and cooked peanuts with a dash of olive oil and lemon juice for a refreshing and healthy look.

Peanut Fruit Yogurt: Mix chopped peanuts with blueberries and strawberries and add sugar-free yogurt for breakfast or an afternoon snack.

conclusion

Through Xiao Li's story, we learned that peanuts are not only a delicious snack, but also a "health guardian" in the diet of diabetics. Moderate consumption of peanuts can not only provide rich nutrients, but also help stabilize blood sugar and protect cardiovascular health. Especially in the summer, peanuts can become a part of a healthy diet for diabetics as long as you pay attention to your diet and intake. Xiao Li also discovered in the exploration that a small peanut actually contained so many health secrets.

Disclaimer: The content of the article is for reference only, and the storyline is purely fictional, and the purpose is to popularize health knowledge. If you feel unwell, please seek medical attention offline.

Note: The names mentioned in this article have been changed.