Reverse Prediabetes Archives | Allons-y Coaching
Category Archives for "Reverse Prediabetes"

Tips and strategies to help you reverse prediabetes without giving up life’s pleasures. Control your blood sugar, lose weight, and avoid the onset of Type 2 Diabetes and all the life-threatening complications that come with it.

How to use nuts to reverse prediabetes

If you are prediabetic or at risk for Type 2 diabetes, there is a good chance that you will need to lose some weight or at least make sure that you are not gaining any extra pounds. On the other and, your doctor has probably explained to you (I hope so anyway!) that you should eat more healthy fat from nuts, in order to help monitor your blood sugar.

Yet, we all know that nuts are super rich in calories, so how the heck are we going to eat more nuts and lose weight at the same time?

Squirrel eating nuts on a tree

Let me tell you what you can do to avoid the extra calories and extra pounds, in the following 7 tips (and a BONUS!). Easy to apply and straight-forward (as opposed to most information about Prediabetes Reversal!), they will allow you to navigate the nut aisle like a pro and keep your nuts in check! And by the way, if you are not sure yet whether you should eat nuts at all as a prediabetic, check out my article "I am prediabetic, should I eat nuts?"

Tip #1: Replace saturated fats with nuts

Do NOT eat nuts on top of saturated fat! Look at what you eat every day and see where fat is coming from. When you see saturated fat (mostly animal fat), think about replacing that food item or part of it with nuts.  If you need help identifying saturated fats in your life, shoot me an email, I'll be happy to point you in the right direction.

Tip #2: Trade unhealthy food for nuts

Do not eat nuts to replace a cup of fruits! Nuts have fiber, good fat, and many other nutritional benefits. So you want to eat them instead of unhealthy food. But don't start eating them instead of other super healthy foods. If you are used to eating fruits for snack, add a few nuts to that piece of fruit. Don't replace the piece of fruit with nuts! Adding nuts to a carb-rich snack will also help monitor your blood glucose, so that's a double win. Nuts can be a great way to make your snacks and meals more balanced.

Tip #3: Don’t have nuts in sight

Unless they are not very appealing to you, you don’t want to be tempted nonstop by a jar full of cashews or pine nuts. Store them away in your pantry. If you love them, you will remember to eat them anyway. But make sure you cannot just grab a handful every time you enter your kitchen, it would be a weight loss killer.

Helath Coach Stella Loichot with offer to download Prediabetes Guide

Tip #4: Measure and stick to it

Decide on a serving size (about 15 almonds) and ALWAYS stick to that serving size. Measure and put your stash away before you start eating your nuts. If you want more, that’s fine, come back and get a second serving (and don't feel bad about it!). But don’t just dig your hand in a bag full of nuts. Measure, one serving, EVERY SINGLE TIME. Better yet, before each serving, drink a cup of water. This way you will also get the full benefit of all the fibers in your nuts and your stomach will end up being full much faster.

Tip #5: Choose whole, plain, not blanched nuts

They can be roasted or not, whatever you prefer, but unless that's all you like, avoid nuts that are covered in chocolate or in a sweet mix. Ideally, pick them in their shell, so that you eat them more slowly. This way you will eat one nut at a time rather than a handful at once. Remember, the more work it is to eat them, the less you will eat at once. It’s a simple trick but it works every time and it can make a huge difference calorie wise.

Tip #6: Nuts are not a "free add-on"!

If you don’t eat much fat or have no saturated fat you can eliminate from your diet (because don’t forget, you NEED fat!), then make sure that when you eat nuts, you are eating a bit less of all the other high-calorie foods in your life. For instance, eat a bit less dairy, a bit less meat, a bit less bread, or maybe drink a bit less alcohol (beer, wine, liquor). Don’t substitute; just eat or drink smaller portions so that the nuts don't come on top of everything else. Remember: the add-on item is not a free item :-).

Tip #7: Nut butter counts... big time! 

If you eat peanut butter or almond butter, don’t forget to include that as part of your nut intake. It usually takes less than 2 TBSP of nut butter to get the same nutrients as with 1 oz of nuts. So don't just dismiss the butter, because that adds up as well.

Bonus Tips: don't skip this one!

Pick the nuts you really enjoy. Don't eat anything and everything. Only eat your favorite nuts. Try them all and eat the ones that give you the most pleasure. Nuts are high calorie and high fat, so they should also be high reward for you, otherwise, it's not worth it!

When it comes to food, prediabetes reversal is a combination of eating healthy, losing weight, and controlling your blood sugar. With nuts like with pretty much anything else, just being mindful of what you eat and when you eat it will help you keep things under control. And also being aware of the traps you might fall in to. So prepare and follow the tips above and you will set yourself up for success.I know you can do it, but it you feel that you need a little bit of help and support, apply for a FREE Healthy Lifestyle Kick-Off Session. We could chat on the phone for 30 minutes and see how you can stack all the odds in your favor. Allons-y! Let’s Go!


©2019 Allons-y Coaching, LLC - Seattle, WA – All rights in all media reserved.

I am prediabetic, should I eat nuts?

Your Doctor told you your are Prediabetic and now you have no clue what to eat and not to eat. You have heard that nuts are healthy, and your health care provider wants you to eat healthy. So, nuts might be a good thing, right? Well, except your Doctor also told you to eat less fat and nuts are full of fat!. So what should you do? 

Chubby Squirrel eating nuts in a snowfield

No worries, I have your back. It's not as complicated as it might seem. Eating healthy doesn't have to drive you nuts (ha, ha, ha!). It will all make sense if you keep reading.

Everywhere you read, nuts are treated like the solution to all your health problems. They definitely come up quite often in articles about controlling blood sugar and avoiding type 2 diabetes. It’s true. Nuts are really good for your health, plus, they are delicious. Full disclosure, I LOVE nuts!!!


Nuts are viscous little treats

You wonder Why? There are many reasons, but here are the main ones.

  • Nuts are fat. Mostly good fat, but still, a lot of fat! When it comes to fat, you have to know that on average, 1 oz of nuts covers about 20% of your daily needs. So if you are planning on grabbing nuts for snack from now on, keep in mind that with only about 5 handfuls, you get your daily dose. I am not saying "don't eat nuts for snacks". We all agree on that, huh? But you have to be careful: if you introduce nuts into your daily routine, you have to cut back on fat in other place. Otherwise you will gain weight, it's that easy. You probably know by now that weight loss is one of the first steps to reversing prediabetes.
Helath Coach Stella Loichot with offer to download Prediabetes Guide
  • Nuts add a lot of calories to your diet. let's say you need about 2,000 calories per day, which is the average for women who are not trying to lose weight (men need a bit more, around 2,400). It only take about 3 cups of nuts every day to cover your caloric needs! . OK, I know, you are not planning on eating 3 cups of nuts every day. Yet, if you are not paying attention, you might end up swallowing 1 cup of nuts without second thoughts. If you don’t get rid of other sources of calories at the same time, you will gain weight, again.
  • Nuts are way too easy to snack on… and on, and on, and on! If you had to peel, cut, and cook nuts, the 2 previous points wouldn't be an issue. But nuts are so easy to nibble on that we often gobble up a huge lot of them without being aware of it. Yes, true, nuts are much healthier than chips or candies so they are a better option for snacking. Yes, that's 100% true! The problem is that since nuts are so healthy, we don't have second thoughts or the slightest guilt about devouring them. So we have a tendency to track them less and indulge more. Danger!
Walnuts in their shell in  a bowl and on a table, to help reverse prediabetes

Now please, don't get me wrong! I am not telling you to stay away from nuts if you are trying to monitor your blood sugar. Far from it! I eat lots of nuts myself, my favorite ones being almonds, pecans, and pistachios. I recommend you eat them too. I am with everybody else in saying that nuts are good for you, unless of course you are allergic. But they are so good for you that they can be tricky to manage. So be really mindful, so that you can get all the benefits of nuts without the dangers.

Not sure where to start?

If you find it really hard to eat nuts in moderation, check out my article "7 Tips to use nuts to reverse prediabetes". And as always, if you need a little extra help to get started on reversing your PreDiabetes, apply for a FREE Healthy Lifestyle Kick-Off Session.  If you are really determined and I feel that I can help you, I’ll be happy to chat with you for 30 minutes and see how you can stack all the odds in your favor. Allons-y! Let’s Go!


©2019 Allons-y Coaching, LLC - Seattle, WA – All rights in all media reserved.