Is Groundnut Good for Diabetes? What Research Says

By Alicia Morgan | Reviewed by a registered dietitian | Updated November 6, 2026

If you have diabetes and love munching on groundnuts, you have probably wondered whether this familiar snack is working for you or against you. Good news: research consistently points in a positive direction.

Groundnut — also called peanut (Arachis hypogaea) — has one of the lowest glycemic indices of any commonly eaten food. Studies published in peer-reviewed journals show that adding groundnuts to meals can reduce postprandial blood sugar, improve insulin sensitivity, and support lipid profiles in people with type 2 diabetes.

This article walks through the evidence in plain language so you can make an informed decision.

In This Article

What Is Groundnut?

Groundnut is a legume that grows underground, which is why it is sometimes called a groundnut rather than a tree nut. Despite the name confusion, the nutritional profile closely resembles tree nuts, and research tends to study them together.

Per 100 g of raw groundnuts, the United States Department of Agriculture (USDA) FoodData Central database records approximately:

• Energy: 567 kcal
• Protein: 25.8 g
• Total fat: 49.2 g (mostly monounsaturated and polyunsaturated)
• Carbohydrates: 16.1 g
• Dietary fibre: 8.5 g
• Magnesium: 168 mg
• Vitamin E: 8.3 mg

The combination of high protein, healthy fats, and fibre — alongside very low net carbohydrate — makes groundnut nutritionally distinct from starchy snacks like biscuits, namkeen, or rice puffs that are common alternatives.

In Indian households, groundnuts appear in many forms: boiled, dry-roasted, as chutney, in trail mixes, as peanut butter, or as an ingredient in curries. All of these preparations affect blood sugar differently, and the research helps distinguish between them.

The Glycemic Index of Groundnut

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose compared to pure glucose (GI = 100). A food with a GI below 55 is considered low.

Groundnuts have a GI of approximately 14 and a glycemic load (GL) of only 1, according to a comprehensive review published in the Journal of Agriculture and Food Chemistry and cited in a 2016 functional food analysis in PMC4711439. This places groundnut among the lowest-GI foods available — lower than most vegetables, all grains, and virtually all processed snack foods.

Three factors account for this low GI:

1. High protein (25.8 g/100 g): Protein slows gastric emptying and reduces the rate at which glucose enters the bloodstream.
2. High fat (49 g/100 g, predominantly oleic acid): Fat further delays digestion and blunts postprandial glucose response.
3. High fibre (8.5 g/100 g): Soluble fibre forms a viscous gel in the gut that slows glucose absorption.

For comparison, here is how groundnut stacks up against some common snack and grain foods:

The GI of 14 means groundnut raises blood sugar very minimally on its own. What matters for diabetics is not just the food’s own GI, but also how it affects the GI of other foods eaten in the same meal — which brings us to the research.

What Research Says About Groundnut and Diabetes

Several well-designed clinical trials and meta-analyses have examined the effect of groundnut on glycaemic outcomes in people with diabetes and prediabetes.

Randomised controlled trial in type 2 diabetes patients (2018)

Researchers published a randomised controlled trial in the journal Nutrients (PMC6267433) comparing the effects of peanuts and almonds in patients with type 2 diabetes. Participants who consumed peanuts daily showed a statistically significant reduction in fasting blood glucose (FBG) by week 10 compared to week 6 of the intervention (p = 0.035). The researchers concluded that peanuts possess a low GI, can alter the GI of co-consumed foods, and are a beneficial dietary addition for glycaemic management in type 2 diabetes.

Groundnut reduces postprandial glucose when eaten with carbohydrates

A crossover RCT published in the British Journal of Nutrition (PMC8141680) followed overweight prediabetic adults from an Asian Chinese cohort. Researchers found that co-ingestion of peanut butter or whole peanuts decreased the glycaemic index of a carbohydrate-rich meal from approximately 61 units down to approximately 56–58 units. The authors noted this reduction was clinically meaningful and that incorporating nuts into carbohydrate-containing meals is a practical strategy for blunting postprandial blood glucose excursions — which is particularly relevant for high-risk Asian populations.

High-GI meal + peanut butter: fasting glucose drops

Researchers reported in Nutrients (PMC9011914) that the addition of 32 g of peanut butter to a high-glycaemic index meal significantly reduced fasting blood glucose and the overall glycaemic response in 16 healthy adults. The researchers attributed this partly to peanut butter’s prebiotic properties: its fibre acts as a substrate for gut bacteria that produce short-chain fatty acids, which reduce the glycaemic index and glycaemic load of the meal.

Nuts significantly reduce insulin resistance

A systematic review and meta-analysis published in the American Journal of Clinical Nutrition (PMC7307437) pooled data from multiple nut intervention trials. The researchers found that consumption of peanuts or tree nuts significantly decreased the HOMA-IR (a measure of insulin resistance) and fasting insulin levels. While no statistically significant effect was found on HbA1c in this analysis, the reduction in insulin resistance is clinically meaningful because insulin resistance is the underlying driver of type 2 diabetes progression.

Nuts outperform other foods at reducing fasting blood glucose

A 2022 umbrella review in Nutrients (PMC9965730) titled “Nuts in the Prevention and Management of Type 2 Diabetes” synthesised the evidence from multiple systematic reviews. The authors reported that nuts were more effective at reducing fasting blood glucose when compared to red meat and to fruits and vegetables. The review concluded that regular nut consumption, including groundnuts, should be part of a diabetes-friendly dietary pattern.

Key Benefits of Groundnuts for People with Diabetes

Based on the published research, here are the evidence-based benefits researchers have identified for people with diabetes or insulin resistance:

1. Very low glycemic index slows glucose rise

With a GI of just 14, groundnuts cause minimal blood sugar elevation on their own. When eaten alongside higher-GI foods like rice or roti, research shows they can lower the overall glycaemic impact of the meal.

2. High protein content supports satiety and stable blood sugar

At roughly 25.8 g of protein per 100 g, groundnuts are among the richest plant protein sources. Research on dietary protein indicates that protein stimulates glucagon-like peptide-1 (GLP-1) secretion, which enhances insulin response and reduces postprandial glucose spikes.

3. Monounsaturated fats may improve insulin sensitivity

The predominant fat in groundnuts is oleic acid, a monounsaturated fatty acid (MUFA). Diets rich in MUFAs have been associated with improved insulin sensitivity in multiple observational studies, and the American Diabetes Association’s 2024 Standards of Care supports replacing saturated fat with unsaturated fat sources.

4. Magnesium supports insulin signalling

Groundnuts provide approximately 168 mg of magnesium per 100 g — about 40% of the daily recommended intake. Research published in the Diabetes Care journal has found an inverse association between dietary magnesium intake and risk of type 2 diabetes, and magnesium is a cofactor in over 300 enzymatic reactions, including those involved in insulin signalling.

5. Groundnuts improve lipid profiles in T2D

A 2022 study in Nutrients (PMC8679310) found that peanuts and tree nuts are associated with lower total cholesterol and lower triglyceride concentrations in patients with type 2 diabetes. This matters because dyslipidaemia (abnormal blood fats) is a major cardiovascular risk factor that disproportionately affects people with diabetes.

6. Polyphenols and resveratrol provide anti-inflammatory effects

Groundnuts contain resveratrol, p-coumaric acid, and other polyphenols with anti-inflammatory and antioxidant activity. Chronic low-grade inflammation plays a key role in both insulin resistance and diabetes complications, and researchers note that the polyphenol content of groundnuts may contribute to their metabolic benefits.

For other diabetes-friendly Indian snacks and foods that research supports, you might also read about Is Makhana Good for Diabetes? and Is Paneer Good for Diabetes?

How Much Groundnut Can a Diabetic Eat?

Groundnuts are calorie-dense: approximately 567 kcal per 100 g. While this calorie density does not negate their glycaemic benefits, it means portion control is important — especially for people managing weight alongside diabetes.

Based on amounts used in clinical research and standard dietary guidance, researchers typically study servings of 25–30 g per day (about one small palmful of shelled groundnuts). This translates to roughly:

• A small closed fistful (~20–25 peanuts), or
• 1.5–2 tablespoons of natural peanut butter

This portion provides approximately:

• 142–170 kcal
• 6–7 g protein
• 12–14 g fat
• 4–5 g carbohydrate (mostly fibre)

For people following a low-carbohydrate or calorie-controlled approach to diabetes management — which may include structured reversal programmes — a qualified dietitian or diabetes educator can advise on how to incorporate groundnuts within a personalised food plan. If you are exploring a dietary approach to improving blood sugar, you can also learn more through our free diabetes training here.

When to eat them: Research and clinical practice both suggest that eating a small portion of groundnuts as a between-meal snack is preferable to eating them on an empty stomach or as a topping on a high-carb meal. When eaten between meals, they help maintain satiety, avoid blood sugar dips, and reduce the glycaemic load of the next meal.

Best Ways to Include Groundnut in a Diabetic Diet

Not all groundnut preparations are equal. Some forms add sugar, refined oil, or salt in amounts that undermine the metabolic benefits. Here is what the evidence supports:

Forms that research supports (or are low-risk):

• Dry-roasted, unsalted groundnuts: The most direct way to get the researched benefits. Dry roasting has minimal effect on the macronutrient profile.
• Boiled groundnuts: Boiling increases the bioavailability of some polyphenols and is a traditional preparation in South India. GI remains very low.
• Natural peanut butter (no added sugar or oil): The 2018 RCT (PMC6267433) and several other trials specifically used peanut butter. Look for labels listing only peanuts (and perhaps a small amount of salt) with no added glucose, fructose syrup, or hydrogenated oil.
• As a meal ingredient: Added to sabzi, mixed into raita, or used as chutney. When groundnuts are incorporated into a mixed meal, they lower the overall glycaemic impact of that meal.

Forms to limit or avoid:

• Honey-roasted or sugar-coated groundnuts: Added sugars defeat the low-GI benefit.
• Heavily salted roasted peanuts: High sodium can raise blood pressure, which is already a concern for many people with type 2 diabetes.
• Commercial peanut butter with added sugar and hydrogenated oil: These additions increase glycaemic load and may add harmful trans fats.
• Deep-fried groundnuts (groundnut oil–fried): High temperature frying increases oxidation of fats and overall caloric density.

For those wondering how groundnuts compare to other legume-based Indian foods, see our article on Is Idli Good for Diabetes? — another low-GI option that works well for people managing blood sugar. And if you are building a broader diabetes-friendly diet, Is Millet Good for Diabetes? covers another plant-based staple with strong research backing.

If you are following a plant-based approach to diabetes, groundnuts serve as an important protein source. For more context on plant-based diabetes management, see Diabetes Reversal for Vegetarians.

When Should Diabetics Be Cautious About Groundnuts?

While the research is broadly positive, there are specific situations where diabetics should exercise caution or consult a healthcare provider before increasing groundnut intake:

Peanut allergy

Peanut allergy is one of the most common and potentially severe food allergies. If you have ever had an allergic reaction to groundnuts — however mild — do not consume them without medical guidance. Even cross-contamination from shared utensils or storage can trigger reactions in highly sensitive individuals.

Chronic kidney disease (CKD)

Groundnuts are relatively high in phosphorus (~376 mg/100 g) and potassium (~705 mg/100 g). People with diabetic nephropathy or CKD are often advised to limit these minerals. If you have been told your eGFR is below 60 or if you are on a renal diet, check with your nephrologist or dietitian before increasing groundnut consumption.

Calorie-restricted weight loss plans

At 567 kcal per 100 g, groundnuts are very calorie-dense. People on a calorie-controlled programme who are trying to lose weight to improve insulin resistance need to account for groundnuts within their daily calorie budget — not add them on top of everything else.

Aflatoxin risk from improperly stored groundnuts

Groundnuts grown or stored in humid conditions can be contaminated by aflatoxin — a mycotoxin produced by the mould Aspergillus flavus. Aflatoxin is a known hepatotoxin and carcinogen. Research notes this is a concern primarily in unprocessed, loosely sold groundnuts from unregulated storage. The practical advice: buy fresh groundnuts from reputable sources, store them in a cool dry place, and discard any that appear mouldy, shrivelled, or discoloured.

Interactions with certain medications

Some diabetes medications, particularly those that lower blood pressure or affect kidney function, may interact with high-phosphorus or high-potassium foods. If you are on multiple medications for diabetes, blood pressure, or cardiovascular disease, a brief conversation with your treating doctor or dietitian about your overall diet is worthwhile.

Frequently Asked Questions

Can diabetics eat groundnut every day?

Research supports a daily serving of approximately 25–30 g (one small handful) for people with type 2 diabetes. Multiple clinical trials used similar portions over 12 weeks without adverse effects. Daily consumption in this portion range appears beneficial for fasting blood glucose and insulin sensitivity based on current evidence.

Does groundnut raise blood sugar?

Groundnut has a glycemic index of approximately 14 — one of the lowest of any food. Eating a standard portion of unsalted dry-roasted groundnuts causes minimal elevation in blood glucose. When eaten alongside higher-carbohydrate foods, groundnuts have been shown in research to lower the overall glycaemic impact of that meal.

Is roasted groundnut good for diabetes?

Yes. Dry-roasted, unsalted groundnuts retain the protein, fat and fibre profile that makes raw groundnuts beneficial. Research studies have used both raw and roasted peanuts with positive results. Honey-roasted, heavily salted, or oil-fried varieties are less suitable.

Is peanut butter good for type 2 diabetes?

Natural peanut butter (ingredients: peanuts only, possibly a small amount of salt) has the same low GI as whole groundnuts. Research published in Nutrients (2022) found that adding 32 g of peanut butter to a high-glycaemic meal significantly reduced fasting blood glucose and glycaemic response. Avoid commercial peanut butters that list added sugar, glucose syrup, or hydrogenated oils.

How many groundnuts can a diabetic eat per day?

Clinical trials typically use 25–30 g per day, which is roughly 20–25 peanuts or 1.5–2 tablespoons of peanut butter. This provides meaningful metabolic benefit while keeping calorie intake in check. Individual tolerance may vary — monitoring your post-meal blood sugar (1–2 hours after eating) is a practical way to assess your personal response.

Are boiled groundnuts good for diabetics?

Boiled groundnuts have a similarly low GI to dry-roasted groundnuts and are a traditional preparation in many Indian states. Boiling increases the bioavailability of certain antioxidants. They are a suitable option for people with diabetes, as long as they are not prepared with added salt or sugar.

Is groundnut good for diabetes or not — final answer?

Based on the published research, yes — groundnut is a beneficial food for most people with type 2 diabetes when consumed in appropriate portions (25–30 g/day) in unsalted, unsweet forms. It has a very low GI, reduces postprandial glucose when eaten with carbohydrates, improves insulin sensitivity, and supports a healthy lipid profile. The main cautions are peanut allergy, kidney disease, and calorie-dense overeating.

Key Takeaway

If you are looking for a structured approach to managing blood sugar through diet, our free diabetes training explains what dietary patterns are supported by research for type 2 diabetes remission.

You may also be interested in related articles: Is Curd Good for Diabetes? and Is Wheat Good for Diabetes?

Sources

1. Lim, J., et al. (2021). A higher-protein nut-based snack product suppresses glycaemia and decreases glycaemic response to co-ingested carbohydrate in an overweight prediabetic Asian Chinese cohort. British Journal of Nutrition. PMC8141680.
2. Yi, M., et al. (2022). The Effects of Peanuts and Tree Nuts on Lipid Profile in Type 2 Diabetes: A Systematic Review. Nutrients. PMC8679310.
3. Chen, G. C., et al. (2022). Effect of Peanut Consumption on Cardiovascular Risk Factors: A Randomized Clinical Trial and Meta-Analysis. Nutrients. PMC9011914.
4. Viguiliouk, E., et al. (2022). Nuts in the Prevention and Management of Type 2 Diabetes. Nutrients. PMC9965730.
5. Liu, Y., et al. (2018). A Randomized Controlled Trial to Compare the Effect of Peanuts and Almonds on the Cardio-Metabolic and Inflammatory Parameters in Patients with Type 2 Diabetes Mellitus. Nutrients, 10(11), 1565. PMC6267433.
6. Viguiliouk, E., et al. (2020). The effect of nuts on markers of glycemic control: A systematic review and meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition. PMC7307437.
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8. USDA FoodData Central. Peanuts, all types, raw. FDC ID 172430.
9. American Diabetes Association. (2024). Standards of Medical Care in Diabetes — 2024. Diabetes Care, 47(Suppl. 1).