Nuts
Nuts are synonymous with healthful fats, protein, fiber, vitamins, and minerals. A study published in the “European Journal of Nutrition” found that regular nut consumption is associated with a lower risk of weight gain and obesity. With about 14.1 grams of fat in 1 oz of almonds, 19 grams in Brazil nuts, and 18.5 grams in walnuts, nuts are a versatile and nutritious snack.
Each type of nut has a unique nutrient profile, offering a wide range of health benefits. Eating unsalted nuts is recommended to maximize these benefits, contributing to cardiovascular health and reducing the risk of type 2 diabetes and other chronic conditions. Nuts also contain phytosterols and antioxidants that can further enhance heart health and potentially lower cancer risk.
Olives
Olives are a constant figure of the Mediterranean diet, offering about 10.9 grams of fat per 100 grams, primarily monounsaturated fats. These small fruits (yes, technically fruits) are delicious and packed with health benefits, including the potential to prevent diabetes. The compound oleuropein, found in olives, has been shown to increase insulin secretion and protect against the damaging effects of amylin amyloid, which plays a role in the development of diabetes. [5]
Besides their role in diabetes prevention, olives contribute to cardiovascular health. Their healthy fats and antioxidants can reduce inflammation and improve heart health, making them an excellent addition to any diet focused on long-term wellness.
