Roasted Salted Peanuts (100 G)

Keep the peanut portion to about 1 ounce (a small handful) and avoid eating directly from the bag.

Choose plain, dry-roasted peanuts without added sugar, honey, coatings, or sweet seasonings; salt mainly affects sodium rather than blood glucose.

Eat peanuts alongside a protein- and fiber-rich option such as plain Greek yogurt or raw vegetables, rather than with crackers, pretzels, or sweet drinks.

Avoid peanuts as part of a high-carbohydrate snack mix; skip dried fruit, candy pieces, and sweetened cereals.

Have the snack after or with a balanced meal instead of when very hungry, which can make portion control harder.

Take a brief 10–15 minute walk after eating if appropriate for you, and use your glucose readings to identify the portion that works best.