Peanuts vs. Popcorn: Which Snack Is Better for Blood Sugar?

When you’re craving something crunchy and salty, peanuts and popcorn are both satisfying choices. But if you have diabetes or want to keep your blood sugar steady, you may wonder whether one snack is better than the other.

Here’s how peanuts and popcorn compare and which option is more blood sugar-friendly.

Peanuts May Be a Better Choice for Blood Sugar

Peanuts are generally a better option for blood sugar because they’re higher in protein and lower in carbs.

Carbs are the macronutrient that impacts blood sugar the most, so foods that are lower in carbs are generally a better choice if you’re trying to manage your blood sugar. 

To assess a food’s impact on blood sugar, we assess its glycemic index (GI) and its glycemic load (GL). The GI ranks foods based on how significantly and quickly they raise blood sugar, using a scale from 0 to 100. Foods with a GI under 55 are considered low, and those above 70 are classified as high.¹ A food’s GL provides a more complete picture by considering not only how quickly a food raises blood sugar, but how many grams of carbohydrate an average serving contains. A GL of 10 or less is low, 11–19 is moderate, and 20 or higher is considered high.

Peanuts have a GI of 15 and a GL of 2.5, which are both considered low, while popcorn has a GI of 55 and a high GL of 40.7.²³ Therefore, popcorn is more likely to significantly impact your blood sugar, especially when eaten in large portions. Peanuts are also high in protein, which slows digestion and the release of sugar into the bloodstream, helping promote a slower, steadier rise in blood sugar. They’re also rich in healthy fats, which take longer to digest than carbohydrates.

This combination makes peanuts particularly satisfying and blood-sugar-friendly.