GO nuts

Diabetic Living - - COOK’S TIPS -

Did you know that eat­ing a hand­ful of nuts (about 30g) a day can re­duce your risk of de­vel­op­ing type 2 di­a­betes and heart dis­ease, and it has been shown to help with weight man­age­ment.

Nuts are a rich source of nu­tri­ents, healthy mo­noun­sat­u­rated and polyun­sat­u­rated fats and fi­bre; and can lower the gly­caemic in­dex of a meal, which can help with man­ag­ing blood glu­cose lev­els.

While nuts are a healthy op­tion to snack on or to add to main meals, it’s im­por­tant to al­ways choose those that are un­salted and ei­ther raw or roasted without added fats and sug­ars.

Also, since they are high in healthy fats, they are also high in kilo­joules, so best to keep your por­tion to about 30g per day (¼ cup), as too much of a good thing can con­trib­ute to weight gain.

There are no hard and fast rules on which nuts are the most nu­tri­tious, so feel free to choose your favourite or hedge your bets and go for mixed va­ri­eties. Try adding nuts to your favourite sal­ads or stir-fries, crum­bling over fruit and yoghurt, or keep­ing on hand for a healthy snack on the run.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.