Peanuts (100 G)

Reduce the peanut portion and eat it slowly; try measuring a small serving rather than eating directly from the container.

Choose plain, unsweetened peanuts or natural peanut butter with no added sugar, honey, syrups, or sweet coatings.

Avoid peanuts alongside rapidly absorbed carbohydrate foods or sweet drinks; have them with a balanced meal instead.

Pair a small peanut serving with protein- and fiber-rich options such as plain Greek yogurt, eggs, or non-starchy vegetables.

Test the same portion at different times of day and after different activity levels, since your response may vary with sleep, stress, exercise, and meal timing.

If peanuts consistently produce a notable rise despite these changes, consider limiting them and discuss your glucose patterns with a clinician or registered dietitian.