If you’re looking for peanuts as a snack when you have diabetes and play sport, start with unsalted peanuts with no added sugar. Match the carbohydrates, protein and energy to the portion you actually eat. Peanuts can contribute protein, but a protein claim is no proof of a beneficial effect on diabetes, and a small portion is not a complete recovery meal. If your sport puts you at risk of a hypo, your personal glucose and treatment plan should always take priority.
You’re looking for peanuts to have around your workout and want to include the carbohydrates in your portion in your diabetes plan. If you have type 1 diabetes, sport also means paying attention to hypos during and after exercise, as diabetes.nl explains.
You want unsalted peanuts with no added sugar and keep an eye on your portion, so a large pack doesn’t turn into a large snack without you noticing. The nutritional values for the amount you eat are more relevant than a prominent claim on the pack.
You compare protein for sport and recovery, but also want to check carbohydrates, energy, ingredients and allergens. A higher protein figure alone is no proof that your blood sugar will improve.
Diabetes.nl recommends unsalted nuts with no added sugar. Then compare the nutritional values for the portion you’ve weighed out, and check the ingredients and storage advice for the exact product.
| What to consider | What to look for when buying | Who is this important for? |
|---|---|---|
| Carbohydrates and added ingredients per portion | Compare total carbohydrates and sugars separately. Convert the values per 100 g to match your weighed portion, and check the ingredients. | If I count carbohydrates, I want to know what’s in my portion and which ingredients have been added. Around 33% of consumers prioritise fitting carbohydrates into their diet. |
| Protein and energy | Compare protein and energy on the same basis, for example per 100 g, then check the values for your own portion. | If I eat peanuts around sport or recovery, I want to know how much protein my portion provides without losing sight of my energy intake. Around 27% of consumers prioritise protein. |
| Portion size | Weigh the amount you eat and check the energy for that portion. A portion size on the label is not personalised dietary advice. | If I buy a larger pack, I want to be able to measure out my snack rather than treating the whole pack as one portion. Around 27% of consumers focus mainly on portion size and energy. |
| Labelling, storage and use | Check the ingredients, allergens and storage instructions on the exact pack. | If I want peanuts that are easy to portion and store, I want to be able to quickly check that I’ve picked the right product and what the label says. Around 13% of consumers prioritise practical use. |
The amount of protein on the label doesn’t mean that peanuts treat diabetes or improve your blood sugar. Diabetes.nl says it’s unclear whether more or less protein is better for blood glucose levels. The NVWA states that medical claims are prohibited when selling food.
Compare the nutritional values and consider the portion as part of your own diet. Don’t choose a product because it promises a treatment benefit.
A larger portion provides more protein, but also more energy. For a general 25 g handful of unsalted peanuts, the Voedingscentrum gives values of 157 kcal and 6.3 g protein. These are general category figures, not values for every product.
Weigh your portion and consider its contribution alongside your overall sports nutrition.
A dough, sugar or chocolate coating changes the nutritional profile compared with plain peanuts. Diabetes.nl recommends choosing nuts covered in chocolate or sugar less often; Duyvis describes some of its coated snack ranges as having a crunchy dough coating.
Compare the ingredients and nutritional values of the exact product, not just the brand name.
The unsalted variety is worth considering if you want to compare plain peanuts with salted or coated snacks.
The AH product reviewed is extra-large, unsalted and sold in a tub.
The unsalted variety reviewed comes in a 250 g bag with nutritional information for comparison.
The 250 g bag of unsalted peanuts lists product, nutritional and storage information.
The Dutch product page lists unsalted peanuts as a product type.
The store option mentioned is Trader Joe’s roasted, unsalted peanuts, 250 g.
This selection includes unsalted peanuts, peanuts in their shells and roasted unsalted peanuts. Compare the nutritional information for each exact product and portion.
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An option if you’re looking for unsalted peanuts and want to compare the nutritional values per portion.
Ingredients: 99% peanuts and sunflower oil. Per 100 g: 27 g protein and 13.5 g carbohydrates. May also contain cashews; check the label if you have an allergy.
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An option if you’re looking for peanuts in their shells and want to check the nutritional values for this product yourself.
The product information lists 29 g protein and 7.1 g carbohydrates per 100 g. The peanuts are in their shells and have not been shelled. Check the label if you have a peanut or nut allergy.
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An option if you’re looking for roasted, unsalted peanuts and want to compare the nutritional values with your portion.
The product information lists 100% peanuts. Per 100 g: 26 g protein and 15 g carbohydrates. Check the label if you have a peanut allergy.
No. The AH variety reviewed lists 0 g added sugars, but also 9.5 g carbohydrates and 3.5 g sugars per 100 g. Check the total carbohydrates in the portion you eat and follow your own diabetes plan.
Don’t use peanuts instead of the treatment you’ve agreed for a hypo. Diabetes.nl gives quick-acting sugars, such as dextrose tablets, as an example and advises against exercising while you have a hypo. This is particularly relevant for people who play sport and have type 1 diabetes.
No, you can’t tell that from the protein figure on a pack. Diabetes.nl says it’s unclear whether more or less protein is better for blood glucose levels. Consider peanuts as part of your diet, not as a diabetes treatment.
Peanuts are an allergen, so they’re not a suitable choice if you have a peanut allergy. Check the ingredients and allergen information on the pack. The NVWA explains that allergen information must appear on the label of prepacked products.
Keep peanuts in a tightly sealed pack in a dry place and follow the instructions on the packaging. The Voedingscentrum recommends storing them somewhere cool; for the unsalted variety reviewed, PLUS advises keeping them in a dry, dark place.
