Peanuts or popcorn: which snack is better for blood sugar?

When trying to manage your blood sugar, you should prioritize high-fiber carbs, lean proteins, healthy fats, or all of the above. Peanuts and popcorn are fine, but peanuts will have a slightly lesser impact on blood sugar.

Peanuts Keep Blood Sugar Slightly Lower

Because popcorn is higher in carbohydrates, it will raise blood sugar levels slightly more than peanuts, said Dara Ford, PhD, RD, director of the master of science in nutrition education program at American University. But peanuts and popcorn offer a good balance of nutrients that promote satiety, making them satisfying and enjoyable snacks that don’t significantly disrupt blood sugar levels, she said.

Although peanuts may have a slightly lower impact on blood sugar and are a good source of many nutrients, Ford said it’s worth keeping in mind that they’re also high in energy, meaning their calories can add up quickly.

“It’s important to be mindful of portions when including peanuts as a snack,” she said.

Likewise, she said the nutritional profile of popcorn depends on the preparation method. If you air pop popcorn, eat a reasonable amount, and don’t add toppings, it’s still low in calories and fat-free. If you add butter, oil or salt and eat too much, this can change quickly.

“Ultimately, popcorn and peanuts are nutritious snacks that can be included while still considering blood sugar management,” Ford said.

How they stack up nutritionally

Popcorn and peanuts are both smart snack choices for managing blood sugar, said Dana Henderson, MS, RD, nutrition services supervisor at LA Care Health Plan.

Peanuts are a good source of fiber and an excellent source of mono- and polyunsaturated fats, which can improve cardiovascular health, Henderson said. A serving of peanuts equals 1 ounce, or about the amount that would fill a cupped hand.

A serving of peanuts contains approximately:

• 170 calories
• 7g of protein
• 8g of carbohydrates
• 13g of fat

“Together, peanuts’ balance of fiber, protein, and fat make them a smart snack choice for people trying to manage their blood sugar levels.” she said.

A serving of popcorn is about 3 cups. If it is air-blown and served plain, it contains approximately:

• 100 calories
• 3 g of protein
• 17 g of carbohydrates
• 1.1 g of fat

“Popcorn’s 3.5 g of fiber and larger serving size can help keep you full without spiking your blood sugar,” she said. “However, be careful not to add too much butter or salt and eat it in a portioned container to avoid overeating.”

Peanuts and popcorn also contain plant polyphenols, which function as antioxidants and may reduce inflammation.