Question: I have diabetes and love snacking on nuts (particularly smoked/flavored almonds). Are nuts ok to snack on and if so, are there certain types I should look for?
Answer: Nuts can be a great snack to consume, but portion control is very important. The easiest way to control portions is to take a serving of whatever nut you desire to consume and then seal the container. This way you can benefit from the nutrients without consuming an overabundance of calories from your snack. Nuts are protein dense foods but low in calories. About 20 almonds, or an ounce of nuts, provide an average of 200 calories. Try substituting nuts for a snack of the same calories; this will prevent consumption of access calories.
One ounce serving sizes and calories:
- 14 halves of walnuts = 185 calories
- 24 almonds = 164 calories
- 20 halves of pecans = 196 calories
- 35 peanuts = 161 calories
- 49 pistachios = 185 calories
Nuts are high in fat but often the fat they contain is considered healthier than others. The main type of fat in nuts is monounsaturated and polyunsaturated fat. This type of fat help can lower LDL and raise HDL levels which in turn can decrease your risk for developing heart disease. Some of the best types of nuts to consume are unsalted or roasted. Try to avoid salted to prevent consuming excess sodium with your snack. Walnuts, almonds, pecans, peanuts, and pistachios are great choices to consume.
