Nuts: not just delicious snacks

What are the nutritional benefits of nuts?

Carbohydrate:

Firstly, nuts are low in carbohydrates and high in healthy fats, plant-based protein and fibre. This makes them an ideal snack choice for people with diabetes because they have a minimal effect on BGLs. Unlike many processed snacks, which can cause BGL spikes, nuts provide a slow and steady release of energy, helping to keep BGLs stable throughout the day.

Fibre:

The fibre found in nuts can help improve BGLs by slowing down the absorption of carbohydrates. Fibre also helps to keep us fuller for longer, so a high fibre snack is an excellent option between meals to keep us satisfied. Fibre is also important for our gut health and digestion.

Research also shows that high fibre diets can promote weight maintenance, or even weight loss if that is your health goal. Only one in 4 Australians meet the recommended daily fibre intake of 30g per day.

Healthy Fats = healthy heart:

Several studies have found that including nuts as part of your diet has been linked with a lower risk of heart disease. Although high in fat, nuts contain mostly ‘healthy’ fats (such as monounsaturated and polyunsaturated fats) and are low in ‘unhealthy’ (saturated and trans) fats. This combination of ‘good fats’, makes nuts heart healthy.

Unsaturated fat helps to reduce our ‘bad’ (LDL) cholesterol in the body. LDL cholesterol can add to the build-up of plaque (fatty deposits) in your arteries, which can increase your risk of coronary heart disease. They also promote an increase in our ‘good’ (HDL) cholesterol which is protective for our heart.

Other vitamins and minerals:

Nuts also provide important vitamins and minerals, such as vitamin E, magnesium, potassium and arginine. These nutrients help to maintain healthy blood vessels and have positive effects on blood pressure. The combination of nutrients, along with healthy fats like omega 3s in nuts help to reduce inflammation in the body. Reducing inflammation has many health benefits, including reducing insulin resistance.

Portion control and varieties:

It is important to note that while nuts offer many health benefits, they are also calorie dense. Therefore, portion control is key, to avoid eating more energy than you need. A small handful of nuts - about 30g - is a good portion to aim for.

When incorporating nuts into your diet, it's also essential to choose unsalted varieties whenever possible. Salted nuts can contribute to high blood pressure, which is another risk factor for heart disease. Opting for unsalted nuts allows you to enjoy their natural flavours and benefits without the added sodium. Also, added salt or flavourings on nuts can cause you to eat a bigger portion as it can make you crave more.

How can I add more nuts into my usual day?

Nuts can easily be added to your everyday meals to give them a heart health boost. They add flavour and texture and can be put on almost anything.

Here are some tips to eat more nuts:

• Spread peanut, almond or cashew butter on toast, crackers, sandwiches or fruit like apples or bananas for a snack. Look at the ingredients list, and make sure there is no salt or sugar added to the nut butter.

• Lightly toast nuts and add them to a salad or on top of cooked vegetables for extra crunch and flavour. Walnuts, pecans and almonds all work well.

• Add nuts to a stir-fry or pasta dish. Cashews and peanuts work well in stir-fries and pine nuts and walnuts work well in pasta dishes.

• Add a handful of nuts, or a tablespoon of nut butter to smoothies, homemade muesli or sprinkled on top of porridge or yogurt.

• Use peanut butter or tahini to make sauces like satay, dips or salad dressings.

• Use nuts in baking i.e. bliss balls, homemade muesli bars, bread and muffins.

• Have a handful of plain, unsalted nuts as a snack. Choose mixed nuts so that you get a variety or rotate the types of nuts you buy.

Summary:

Nuts can be a valuable addition to your diet. They are nutrient-dense, low in carbohydrates, and rich in healthy fats, fibre, vitamins, and minerals—all of which support overall health and BGL management. By including nuts in moderation as part of a balanced diet, people with diabetes can enjoy delicious and satisfying snacks while promoting their wellbeing and they might even help to reduce the risk of heart disease.