Nuts are high in calories and loaded with nutrients so please use them and do not abuse them. However, they offer many healthful benefits primarily from unsaturated fats, fiber, protein and carbohydrates plus they taste great.
Nuts also contain many heart healthy vitamins and minerals as a bonus! Added to meals or snacks these help to sustain the appetite and maintain a healthy level of blood sugar while satisfying the desire to crunch.
Nuts can be used to replace the more typically consumed refined carbohydrate snack foods that have a tremendous effect on your blood sugar them like pretzels and other chips that offer little nutritional value and simply encourage your appetite. These have many calories, about 150-200 calories per ounce. For a delicious, healthy snack try:
6-8 Brazil nut’s
18-20 pecan halves
155 pine nut’s
8-11 walnut halves
Why not try mixing one ounce with a lower calorie carbohydrate like fruit or yogurt.
So like I say, “go nuts” and reap all the benefits.
Marci SloaneMarci Sloane, MS, RD, LD/N, CDE, is a registered and licensed dietitian/nutritionist and certified diabetes educator. She grew up in NYC where she graduated with a degree in Nutrition and Physiology from Teachers College at Columbia University.
For over a decade, Marci managed a Diabetes and Nutrition Education Center at a multi-bed hospital in South Florida and has been counseling people on healthy eating, weight loss, and managing diseases and conditions such as: diabetes, pre-diabetes, healthy eating, heart disease, weight loss, high cholesterol, high triglycerides, hypertension, hypoglycemia and a host of other nutrition-related diseases.
Marci is an American Diabetes Association Valor Award recipient and lectures frequently to the public and healthcare professionals. Marci was a featured panelist for the Sun-Sentinel's "Let's Take It Off" weight loss program, was highlighted in the Palm Beach Post: Meet Your Neighbor, "Woman's book on healthy eating uses humor as a key ingredient" and was a participant in their Diabetes Series in 2007. Marci Sloane is a member of the American Diabetes Association’s Health Professional Committee.
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