Walnuts
These are clearly one of the “power nuts.” Walnuts have a high content of omega-3 fatty acids and are a great source of the vital fatty acid. Daily consumption of 50g may lower the risk of heart disease and also decrease cholesterol levels. A handful (30g) per day may help keep blood sugar levels constant and therefore earns a top position in my list of BG friendly snacks!
Raw Cocoa Beans
It includes not only the highest natural occurrence of magnesium, but two ingredients that are considered to reduce both appetite and weight – oxidase and tryptophan (an essential amino acid). Cocoa also has high content of the plant ingredient flavonol, which is thought to protect vessels, and cocoa flavonoids which are thought to reduce the risk of insulin resistance. Raw cocoa beans can be found in well-stocked health food stores.
Chocolate
Yep! You read that right! Chocolate.
For those whom the cocoa bean is too raw, there is the refined and indulgent version – chocolate. Of course, I’m not talking about most of the commercially available sugar bombs where the sugar content is higher than the cocoa content… read on!
Did you know that the flavonoids in chocolate allegedly increase brain power? There’s even a study from the University of Nottingham reporting such. In any case, the cocoa contained in chocolate is one of the largest sources of magnesium around, and also contains many antioxidants. It’s also worth noting the beneficial influence on cholesterol, lowering LDL and increasing HDL. And finally, eating dark chocolate lowers the risk of insulin resistance.
All of these benefits are only found in the “good stuff” – chocolate with a high cocoa content. The higher the better, and at least 70%. Personally, I enjoy at least half a bar of dark chocolate with a cocoa content of 80% every day. My candy cravings adapted a long time ago so my daily chocolate more than satisfies them.
Almonds
This is my favorite choice for us because it not only curbs food cravings, but can also improve the glucose concentration in the blood. They are very calorie dense, however, so you have to be mindful. Though they typically satisfy and satiate much earlier than the usual carbohydrate bombs we often turn to. In fact, they satisfy so quickly that I call them an “appetite brake” and feel they can even help you lose weight. Recent studies support that 60g of almonds a day may protect against diabetes and improve cholesterol levels.
The Goji Berry
It contains elements from all micro and macro nutrient groups, and is best enjoyed raw. For those of you who enjoy sports, this one’s especially for you because it contains many amino acids and is well-known to help build muscle mass. Goji berries contain a high concentration of vitamins and minerals and is, like the acai berry, believed to slow the aging process. In China, the goji berry is also used for diabetes, but above all, you shouldn’t forget that like many fruits and dried fruits, it contains a high amount of fructose which will raise blood sugar – so limit your quantities.
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Connie’s comments: Do portion control. Adequate sleep and exercise. Have whole foods every day. Add spices in your food. Add lemon in your water. Add an ounce of happiness every day. Stretch in the morning before getting up from your bed. Say your prayers or mantra during bedtime. Fiber is your friend.