Dry Roasted Salted Peanuts (1 Serving (28g))

Reduce the peanut portion to a measured 15–20 g serving, and eat slowly rather than snacking directly from the container.

Choose dry-roasted peanuts with no added sugar, honey, maltodextrin, or sweetened seasoning; compare labels across brands.

Have peanuts as part of a meal instead of alone, such as with eggs, tofu, fish, chicken, or unsweetened plain Greek yogurt.

Add a high-fibre, non-starchy side such as cucumber, celery, leafy greens, broccoli, or bell pepper.

Avoid combining peanuts with rapidly absorbed carbohydrate foods or drinks, including sweetened beverages, juice, candy, crackers, or sweet bakery items.

Use your glucose readings to test smaller portions and different meal pairings on separate days, keeping the rest of the meal consistent.