One of the best snacks for People with Diabetes is...
Nuts!
Nuts are good for everyone ESPECIALLY if you have Diabetes. Why is that?
Heart disease is the number #1 complication of diabetes.
The two main concerns with Diabetes is maintaining ideal sugar levels to prevent long-term complications of diabetes and reducing risks for heart disease.
Higher nut consumption has been associated with lower risk of coronary heart disease (CHD) events in several studies, per National Institutes of Health
“A study in the Journal of American College of Nutrition examined data of more than 30,000 adults and found that adults who consumed more than a ¼ oz of tree nuts a day (less than 23 almonds) had lower blood pressure, cholesterol, weight and overall lower risk for cardiovascular disease.”
https://www.ontrackdiabetes.com/live-well/eat-well/why-you-should-go-nuts-nuts-if-you-have-diabetes
Nuts are a terrific satisfying and nutritious snack low in carbohydrates, packed with protein and fiber.
Nuts are my “go to “snack when I am hungry! It fills me up when I am tempted to eat something not as healthy. What is your favorite nut? My favorite nuts to eat are pistachios, a close second are almonds. The best ways to eat nuts are raw (unroasted) with no salt. This is a healthier way to eat nuts.
I fondly remember Christmas time. My mom always put out a beautiful wooden dish full of nuts. I recall cracking the nuts and enjoying eating them. It was a Holiday tradition and a great memory! Now that I am older I eat about 1 ounce of nuts a day. I was actually eating more than 1 oz of nuts (because it tastes so good) and I noticed I was gaining some weight. I cut my portion down and that helped to stabilize my weight.
Nuts are good for you and I am not suggesting to “go nuts” over nuts. Too many nuts can add on extra weight if not careful with the portion, as I discovered!
Know what a portion is to prevent overdoing it: The following equal one ounce: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves. Prepackaging nuts into small, single-serving containers or bags can help keep the servings under control. All it takes is one, one-ounce serving a day or five ounces per week of a variety of nuts to reap the heart-disease fighting benefits. https://my.clevelandclinic.org/health/drugs/17283-nutrition-nuts--heart-health
For simplicity, on average ¼ cup of most nuts is the amount to eat at least 1x a day or 2 tablespoons of a nut butter is ok too as long as there is nothing added to the nut butter.
***Please note; some of you may know that peanuts are not actually nuts but they are in the legume family (any plants that grow in pods). Studies have shown peanuts have similar benefits to eating nuts. https://www.health.harvard.edu/blog/peanuts-linked-heart-longevity-benefits-pricey-nuts-201503057777
Bottom Line: Very simple, do your heart some good; eat a handful of raw, unsalted nuts or peanuts daily or nut butter with no added ingredients.