Nature's Best Low Carb Snack (continued)
In addition to the above health benefits, nuts have little effect on blood glucose since they are low in carbohydrates — an added bonus for people with diabetes. They may also help increase the feeling of fullness when eating (or help you feel more satisfied) due to their fiber, fat, and protein content. It has been thought that because nuts are high in calories that eating nuts may promote weight gain. However, recent studies indicate that including nuts in the diet may actually moderate weight gain by suppressing appetite and fat absorption, but more research is needed to understand this better.
Of course, eating a half-jar of nuts is not a good idea. So don’t sit down in front of the TV with the jar or bag of nuts and then realize you’ve overeaten. If people have trouble controlling the portion size of nuts, I recommend throwing a small handful of nuts into a mini Ziploc bag and take it for a snack to work or out on a day of running errands. This way when you are hungry for a snack, you’ll have the perfect portion of nuts.
Here are some great ways to start adding nuts to your diet today:
•Grab a handful of any type of nut for a snack.
•Sprinkle some slivered almonds on your salad.
•Add some chopped walnuts to your oatmeal.
•Coat chicken or fish in pecans, peanuts,or pistachios, and bake.
•Add some chopped walnuts to your high-fiber muffin mix.
•Toast a few slivered almonds and mix in with yogurt.
•Add some peanuts to your favorite stir-fry.
•Crunch up your chicken salad with toasted almonds or walnuts.
Check out this recipe for chicken salad with almonds; you can serve it as suggested, on whole-grain toast, or as an appetizer on cucumber slices or whole-wheat crackers.
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I had a work dinner last night with some leadership from my office. I always find diabetes etiquette at these things to be kind of tricky. It was a four course meal, with salad, soup, entree' and dessert and coffee. There was also a selection of gluten free and non-gluten free dinner rolls. I felt way too full of questions for waitress... "Could I get my dressing on the side? How much sugar is in it?" A course later...