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Walnuts are a nutritious snack option for people with diabetes, offering benefits for heart health. They contain healthy fats, fiber, and antioxidants that support cardiovascular well-being. However, portion control is essential to avoid excessive calorie intake.
Health Benefits of Walnuts for Diabetics
Walnuts are rich in monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels. They also contain omega-3 fatty acids that support heart health. The fiber in walnuts aids in blood sugar regulation and promotes satiety, helping to control appetite.
Portion Control Tips
Consuming walnuts in moderation is key for diabetics. A typical serving size is about 1 ounce, roughly 14 halves. To manage intake:
- Measure servings with a kitchen scale or measuring cups.
- Include walnuts as part of a balanced meal or snack.
- Avoid eating large handfuls at once.
- Combine walnuts with other healthy foods like fruits or vegetables.
Incorporating Walnuts into Your Diet
Walnuts can be added to various dishes, such as salads, oatmeal, or yogurt. Toasting them lightly enhances flavor. Always consider your overall daily calorie and carbohydrate intake when including walnuts in your diet.