For sugar lovers, melon seeds and peanuts appropriate to eat some is good for health, these nuts are rich in unsaturated fatty acids, a variety of minerals, as well as dietary fiber, for lowering blood lipids, blood vessel protection is helpful;

But at the same time they are high-fat foods, the average fat content of nuts is as high as 50%, of which the lower peanuts also have nearly 40% fat content, so it is important to eat nuts to control the amount!

So how much is the right amount to eat?

Wei Wei suggests the following keywords:

10 grams per day, original flavor, fresh date

How much is 1.10 grams roughly?

Look at the picture:

Batan (American almonds) average size kernels about 10 pcs

Pistachios. A handful in the palm of your hand.

In general.The total amount of nuts eaten per day is only a handful - a handful in the palm of your hand; It is not recommended to eat more, the so-called too much, eat more instead may be a burden on the blood lipids, increasing the risk of obesity!

2. Original flavor, freshness: choose original nuts are toAvoid consuming too much salt, sugar and fat.Go to the supermarket around, you can see the cream flavor melon seeds, amber walnuts, five spice peanuts, etc., added a variety of seasonings, the heat is also a big rise; but after deep-frying, baking, the nutritional value of the nuts themselves will plummet, and some of the deterioration of the nuts after so much packaging may not be able to be found by us, eat on the health is a risk, so choose the original product will be able to tell through the smell and taste of the nuts are Fresh and safe.

Diet for diabetic patients is more important point, because diabetic patients in the daily diet is a lot of taboos, this can not eat, that can not eat, so go on to the human body is a certain impact. So it, eating habits this side to be very careful to do.

We all know that the first and foremost thing diabetics should do is to reduce their sugar intake, but to supplement with protein, so that when the two are neutralized, there doesn't seem to be a lot of food left that they can eat. Among them, nuts stand out, rich in protein, loved by diabetics.

Peanuts and melon seeds are the most people eat nuts, many people think that peanuts and melon seeds do not contain much sugar, think it's okay, in fact, they also contain more fat, belong to the high-calorie food. For the subject of this question, my opinion is that generally can only eat a dozen at a time. I would say so because the melon seeds in the fat content is very high, fat, then can also be converted into blood sugar, can only eat less, if more eat will certainly lead to elevated blood sugar.

According to expert opinion is that every 100 grams of peanuts (peeled) contains 589 kcal, every 100 grams of peanuts contain more than 570 kcal, are higher than the same weight of rice, pork, mutton, chicken and duck meat contains calories. If diabetic patients eat at random, not according to the food exchange portion method to subtract the corresponding amount of staple food or eat too much, will lead to blood glucose, blood fat increase. That is to say, for nuts such as peanuts and melon seeds, eating less is favorable, eating more is harmful. No matter how much you eat, you should strictly calculate their calories into the whole day's food quantity.

I hope that this article can bring you help, must understand that the occurrence of diabetes and unreasonable diet has a great relationship, once this disease, diabetics must pay more attention to their diet, try to achieve balanced nutrition, do more things conducive to improve diabetes.

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Dietitian Sugar is here to answer your questions.

Melon seeds and peanuts all belong to the nut family, and nuts are characterized by their richness in healthy unsaturated fatty acids, which are able to regulate cholesterol and triglyceride levels. Nuts are also rich in protein and minerals, while the carbohydrate content is low, the impact on blood sugar is not great, but also able to regulate blood pressure and supplement calcium. However, nuts are generally high in calories, sugar lovers should not eat more, otherwise it is easy to lead to calorie overload, causing obesity. And obesity will aggravate insulin resistance, making blood sugar more difficult to control.

《Dietary Guidelines for Chinese ResidentsIt is recommended that each person eat 50-70 nuts per week is more appropriateg, probably about 10g per day, and diabetics are the same. More figuratively, it is equivalent to 20-25g of shelled sunflower seeds per day, about a handful and a half, or 15-20g of peanuts, that is, a handful of the average person, or 2-3 walnuts, or 4-5 chestnuts, you can refer to the chart below.

There are a few other things that sugar lovers should be aware of when eating nuts.

1. It is best to choose the original flavor, salt-baked or creamy is more likely to stimulate the appetite, so that people can not stop eating, it is easy to make the calorie overload.

2. Nuts should be placed between meals, as an addition to the food to eat, and should not be eaten together with the main meal.

3. It is recommended to buy independent small packages of nuts, so that you can remove a bag to eat a bag, easy to control calories.

I hope Sugar's answer is useful to you, more diabetes encyclopedic knowledge welcome to pay attention to Sugar Man Health Network!

Author:Li Shi National Level 2 Public Dietitian Diabetes Education Lecturer

Peanuts and melon seeds are both a type of nut, and nuts are a common food that people use for recreation, entertaining guests and gifting friends, and are considered to be a better source of snacks and meals. There are many people with diabetes who think that they can't eat fruits when they have diabetes, but they never limit their intake of nuts. This is very wrong.

Nuts contain many beneficial fatty acids and nutrients that are good for the body in moderation, but their energy should be calculated into three meals a day. It is possible to accidentally eat too much.

The Dietary Guidelines for Chinese Residents suggests that weekly nut intake should be 50-70 grams, averaging about 10 grams per day, and if excessive intake is said to occur, the total number of calories in the diet should be reduced for three meals a day.

10 grams of peanuts is around 15 peanuts, and 10 grams of melons should be around 30 peanuts with the shells removed.

For people with diabetes is the same, every day to properly control the intake of peanuts, melon seeds and other nuts, if you eat nuts should be part of the main food cut.

So although the nuts are good, do not greedy yo. (That figure is 100 grams of nuts contain calories in kilocalories)

Considering the glycemic index, in order to reduce the magnitude of blood glucose elevation, minimize the consumption of high-fat hard fruits such as walnuts, melon seeds, peanuts, pine nuts, pistachios and almonds. If you wish to eat small amounts, reduce the amount of food oil used to mix the food, e.g., 3 full tablespoons of melon seeds is equivalent to 1 tablespoon of food oil.

Peanuts and melon seeds are all fats and oils, which are categorized in the column of fats and oils in the Dietary Guidelines for Chinese Residents because they are predominantly fat.

Fat is the food that produces the most calories, and the amount of fats and oils we require to consume per day is about 20g, or about 2 tablespoons of the tablespoons we usually use at home. With a balanced diet and a daily calorie intake designed according to daily physical activity, work intensity, body size, etc., we usually do not change the amount of fats, i.e., whether the daily calorie intake is 1400 kcal or 1800 kcal, the amount of fats and oils required is about 180 kcal.

Oils and fats to our commonly eaten vegetable oil as a standard, 10g for 90 kcal, and melon seeds 25g, that is, a small handful of shelled melon seeds, 15 peanut rice about 25g of calories produced is also 90 kcal. So it is recommended that diabetic friends who like to eat peanuts and melons, if you eat peanuts and melons, then you need to be rationed according to the amount eaten. Such as a tablespoon of vegetable oil per day, plus a small handful of melon seeds or 15 peanuts, so that you can maintain a balance of fat food intake.

For people with combined hypertension and coronary heart disease, we also usually recommend a low-fat diet, then you have to reduce the amount again as appropriate!

Some diabetics may have to eat out, so how can they pay attention to the amount of fats and oils? If it is greasy, use boiling water to swish it around before eating, and try to eat vegetables first to minimize the absorption of fats and oils.

Diabetics can certainly eat peanuts and melon seeds, and other nuts, such as almonds, cashews, walnuts, summer fruits and so on are also allowed to eat. However, some sugar lovers may respond that we eat nuts blood sugar rises very quickly, how can this be explained? If a sugar lover's blood sugar spikes after eating nuts, there are several possible situations:

① Eating too many nuts.

Although nuts are particularly nutritious, but they are not more good food, dietary guidelines recommend a daily intake of nuts in 10g or less, this 10g can not be much, probably a small cupped, we have eaten daily nuts, remove the amount of dried fruit in the bag, the remaining nuts is almost 10g or so, every day to eat so much on enough. Nuts because of high calorie, fat, so eat a very fragrant, plus small, it is easy to eat one after another, intake tends to be on the high side, nuts are not only high-fat and high-calorie, and the carbohydrate content is not low, if you eat more than one, it may really affect the blood sugar.

② Eating processed nuts.

Now more nuts belong to the processed nuts, after processing which may add more added ingredients, such as common cane sugar, flavorings, oils and fats, the starch content in the nuts is not low, plus eating nuts containing more sucrose, blood sugar will naturally be affected. Choose nuts are best unprocessed, now many such as fish skin peanuts, wasabi peanuts, honey walnuts, etc., these nuts processed may also lose some of the nutrients, and the sugar content may be higher, the greater the impact on blood sugar.

(iii) Long-term intake of higher amounts of nuts.

Nuts high oil and high fat, high oil and high fat, although a short period of time on blood sugar may not have much effect, but in the long run, too many nuts, too much high oil and high fat food intake will cause obesity, obesity is the biggest reason for the induction of type 2 diabetes mellitus, about more than 80% of obese people are likely to be more than 40 years old age outbreak of diabetes, because obesity can increase insulin resistance, increasing the load of pancreatic islets, it is easy to induce Diabetes.

In short, there is nothing wrong with eating nuts for sugar lovers, but nuts are best eaten appropriately, although the flavor is good, but also to control the amount, pay attention to the selection of nuts is best to choose non-processed nuts. Nuts are rich in a variety of minerals, compared to many common foods, nuts of minerals are much higher, often eat nuts to help us supplement a variety of beneficial ingredients, nuts are rich in fat-soluble vitamins, such as vitamin D, vitamin A and other components, nuts can provide unsaturated fatty acids, especially Omega 6 series fatty acids, appropriate intake to help prevent high blood fat.

Although melon peanuts do not contain much sugar and have little effect on blood sugar for diabetics, it is rich in unsaturated fatty acids, so if you eat a lot of it, you will undoubtedly make the calorie intake exceed the limit, and diabetics should definitely not eat more of it.

How many melons and peanuts are better for diabetics to eat per day?

A daily intake of 15g of nuts is recommended for people with diabetes. 15g is equivalent to 10-15 peanuts or a small handful of melon seeds.

Like melon peanuts, which are high-energy, high-fat, high-protein, low-sugar nuts, for which 15g is equivalent to 10g of vegetable oil in terms of calories.

Choose peanuts, melon seeds such as nuts, try to choose the original flavor of the nuts, do not choose five spices, cream, salt baked and other processed nuts, these processed nuts have a special aroma, because of the use of flavored fried to, not conducive to health.

When eating nuts, you should not only pay attention to the serving size, but also look for mold. Only by eating nuts correctly and sensibly will the health of diabetics not be affected.

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Peanuts and melon seeds contain more unsaturated fatty acids, belonging to the high-calorie food, per 100 grams of peanuts containing 58 kcal, per 100 grams of melon seeds, including sunflower seeds, watermelon seeds, pumpkin seeds contain more than 570 kcal, are more than the same weight of pork, lamb, chicken and duck meat contains more calories, without limiting the consumption of peanuts and melon seeds will increase the calorie intake, so that the blood lipids rise, and is not conducive to the control of blood sugar and blood pressure. Control of blood sugar and blood pressure. Therefore, it is not advisable to consume more peanuts and melon seeds, especially not to consume sweetened sunflower seeds and pumpkin seeds.