Kick Diabetes Essentials by Brenda Davis

Author:Brenda Davis
Language: eng
Format: epub
Publisher: Healthy Living Publications
Published: 2019-06-14T16:00:00+00:00

LEVEL 1: 1–2 servings per day, including ½ or 1 serving of an omega-3-rich choice (chia seeds, ground flaxseeds, hemp seeds, or walnuts)

LEVEL 2: 2–3 servings per day, including 1 serving of an omega-3-rich choice

LEVEL 3: 2–3 servings per day, including 1 serving of an omega-3-rich choice plus 1 serving of a vitamin E-rich choice (almonds, hazelnuts, sunflower seeds)

Note: In this guide we include peanuts and peanut butter in the nuts and seeds group. Although peanuts are botanically legumes, they’re used like nuts for culinary and nutritional purposes.

Best Choices

■ Omega-3-rich options include walnuts and chia, flax, or hemp seeds. The absorption of omega-3 fatty acids is improved by grinding chia seeds and flaxseeds.

■ Seeds are higher in protein and fiber and more concentrated in essential fatty acids (both omega-6 and omega-3 fatty acids) than nuts (except for walnuts). The seeds highest in protein are hemp and pumpkin seeds.

■ Go for variety, as the nutrition contribution of nuts and seeds is quite diverse. Almonds and sunflower seeds are the vitamin E superstars. Almonds and chia, poppy, and sesame seeds are rich in calcium. Most seeds, pine nuts, and cashews are rich in iron and zinc. Brazil nuts are selenium superstars, and chia and pumpkin seeds are richest in magnesium. Walnuts and pecans appear to be champions in terms of antioxidant content. Peanuts are particularly high in protein.

■ Choose nuts and seeds that are raw, soaked, or lightly roasted. Soaking (and dehydrating, if you like) increases the content and availability of nutrients, phytochemicals, and antioxidants. Roasting can cause the formation of products of oxidation, so keep temperatures below 250 degrees F (120 degrees C) if possible. Do not allow nuts and seeds to get dark brown.

■ Select organic, especially for peanuts.

Tips for Success

■ Add omega-3-rich seeds or walnuts to a breakfast bowl (see Whole-Food Breakfast Bowl, page 196). You’ll need about 1 tablespoon (15 ml) of ground flaxseeds, 1½ tablespoons (22 ml) of chia seeds, or 3 tablespoons (45 ml) of hemp seeds or walnuts to fulfill your omega-3 requirement. Make a mix of seeds, and store the mixture in a mason jar in the refrigerator so you can enjoy the combined benefits of many different seeds. (See Omega-3-Rich Seed Mix, page 197.)

■ Add 1–2 tablespoons (15–30 ml) nuts or seeds to salads. Almonds, pumpkin seeds, and sunflower seeds are excellent choices.

■ Use seeds, nuts, or their butters as your salad-dressing base. These are the perfect nutrient-rich replacements for oils in dressings (see the dressing recipes on pages 217–221).

■ Use nuts or seeds in main dishes. Add walnuts or sunflower seeds to patties or loaves, add pine nuts or hazelnuts to pilafs, or throw a few peanuts or cashews into a stir-fry.

■ Enjoy a few unshelled nuts for a snack or dessert. Crack open two or three walnuts or five or six other nuts and serve them with sliced fresh fruit for a simple but satisfying snack or dessert.

■ Use nuts or seeds to top fruit salad, fruit-based ice cream, or baked fruit.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.