It’s easy to be nuts about nuts—especially if you have diabetes. They’re satisfying and low in carbs while packing in healthful compounds such as protein, fiber, vitamin E, minerals, and antioxidants. Their richness comes from their fat content—and it’s the heart-healthy kind. Research suggests that eating nuts each day might lower cholesterol levels, protect against heart disease, and even (at least in women) guard against diabetes. As if that’s not enough good news, people who eat nuts regularly tend to have lower body weight and live longer than non-nut eaters.
Many recipes call for removing the nut skins due to their slight bitterness, but keep in mind that the skins contain most of the antioxidants that account for nuts’ reputation as dietary superstars.