Nuts: A Simple, Healthy Snack
Nuts can be a helpful part of a diabetes‑friendly eating plan. They contain fiber, protein, and healthy fats, which can help you feel full and help keep your blood glucose (blood sugar) steady after meals. Nuts have lots of nutrients and it’s easy to have the right portion size. They also add flavor and crunch on their own or when added to foods like salads and give you long‑lasting energy for your day.
Nutritional Benefits of Nuts
Tree nuts—such as walnuts, almonds, Brazil nuts, hazelnuts, pecans, and pistachios—are heart healthy. Peanuts, which are legumes, are also heart healthy.
Nuts contain:
- Protein: Helps you feel full without raising your blood glucose (blood sugar)
- Healthy fats (monounsaturated and polyunsaturated fats): Help protect your heart, while omega-3s (a type of polyunsaturated fat) help with brain health
- Fiber: Helps you feel full without raising your blood glucose
- Vitamin E: Helps protect your cells and supports your skin, immune system, and heart
- Natural plant compounds (phytonutrients), which help:
- Protect the plant and our bodies, including heart health by lowering LDL cholesterol (also known as “bad cholesterol”)
- Calm inflammation
- Protect our cells from damage
- L‑arginine (amino acid): Helps keep your blood moving smoothly, heal wounds and defend against infections
Portions
Serving sizes vary depending on the type of nut. Use this chart as a guide for a 1‑ounce serving:
| Nut | Serving Size (1 ounce) | Protein (grams) | Saturated Fat (grams) | Carbohydrate (grams) | Fiber (grams) | |
| Almonds | 23 nuts | 14 | 1 | 6 | 4 | |
| Brazil nuts | 6 kernels | 4 | 5 | 3 | 2 | |
| Cashews | 18 kernels | 4 | 3 | 9 | 1 | |
| Hazelnuts | 21 nuts | 4 | 1 | 5 | 3 | |
| Macadamia nuts | 10-12 kernels | 2 | 4 | 4 | 2 | |
| Pecans | 15 halves | 3 | 2 | 3 | 2 | |
| Peanuts | 28-35 peanuts | 7 | 2 | 5 | 2 | |
| Pistachios | 49 kernels | 6 | 2 | 8 | 3 | |
| Walnuts | 12-14 halves | 4 | 2 | 4 | 2 | |
Simple Ways to Enjoy Nuts
Nuts make an easy snack on their own, but there are many ways to include them in your meals. Add them to side dishes, main dishes like chicken or fish, or use nut butter on sandwiches, crackers, or wraps.
Here are some other ways to add nuts to your eating plan:
- Sprinkle them on salads or roasted vegetables
- Use them as a crunchy topping for cooked dishes
- Pair a small handful with fruit for a balanced snack
- Add them to oatmeal or yogurt
- Blend them into sauces or spreads, like making your own pesto or nut butter
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