Simply Healthy

Go Nuts, Get Fruity, and Stay Healthy

Now that school is back in session, everything seems to move quicker. The days seem shorter and everyone is constantly hungry and on the go. I grew up on Little Debbie snack cakes, they seemed to have stuck to my thighs, permanently. My son, can’t stand them. He is the exact opposite of me, and that makes me so proud. When we go out to eat with my dad, I get soda, my dad gets tea(sometimes soda) and my son and stepmom both get waters. My dad is on the verge of type II diabetes, and since I am my father’s daughter, and love my sweets, I better get it together. In my search for keeping me healthy the simply sanely way, I will share my quick and easy findings. Let’s get healthy by being a little nutty and fruity.

🥜 10 Health Benefits of Eating Nuts

Whether daily, weekly, or just when they’re handy, nuts deliver:

Heart health – Rich in unsaturated fats, nuts lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.
Blood sugar control – The combination of fiber, protein, and healthy fats slows digestion and prevents sharp glucose spikes.
Weight management – Despite being calorie-dense, nuts are filling, help curb appetite, and reduce cravings for processed snacks.
Brain health – Omega-3s, vitamin E, and antioxidants (especially in walnuts and almonds) protect against cognitive decline.
Reduced inflammation – Nuts are packed with anti-inflammatory compounds like polyphenols and magnesium.
Digestive support – The fiber in nuts supports gut health and regularity.
Skin & hair health – Vitamin E, zinc, and essential fatty acids nourish skin and hair from the inside out.
Bone strength – Nuts like almonds contain calcium, phosphorus, and magnesium, all vital for bone density.
Energy boost – Protein plus healthy fats give sustained energy (instead of a sugar crash).
Longevity – Studies show regular nut eaters have lower risks of chronic diseases and live longer overall.

Like all things, not every nut is created equally, some are better for you than others. Here are a few of the better nuts and why. Click on the nut or more nuts, you won’t be charged, and I might collect a few nuts from your purchase.

🌰 Healthiest Nuts and Why

Almonds – High in vitamin E, calcium, and magnesium; excellent for heart and bone health. More almonds
Walnuts – Best plant source of omega-3 fatty acids; good for brain and heart health. More walnuts
Pistachios – Rich in antioxidants and fiber; great for digestion and eye health. More pistachios
Cashews – Loaded with copper, iron, and zinc; support energy and immunity. More cashews
Brazil Nuts – One of the richest sources of selenium; supports thyroid health (but limit to 1–2 per day, too much selenium can be harmful). More Brazil nuts
Pecans – High in antioxidants and heart-healthy fats. More pecans
Hazelnuts – Great source of vitamin E and folate, beneficial for skin and circulation. More hazelnuts

🩺 Best Nuts for Diabetics or the diabetics at heart

Almonds – Help lower post-meal blood sugar spikes and improve insulin sensitivity.
Walnuts – Omega-3s improve heart health, crucial since diabetes increases cardiovascular risks.
Pistachios – Shown to reduce fasting blood sugar and improve cholesterol.
Pecans – Low glycemic impact, high in antioxidants, good for blood sugar control.

👉 Tip for diabetics: Keep portions moderate (about a handful = 1 oz). The balance of protein, fat, and fiber is beneficial, but calories add up quickly. That’s also a key point in life itself, everything in moderation.

🍴 Easy, Diabetes-Friendly Nut Snacks

1. Almond & Berry Greek Yogurt Parfait

Ingredients:

½ cup plain Greek yogurt (unsweetened-if you need a little sweetness, add a little honey-raw honey if you can)
¼ cup fresh berries (blueberries, raspberries, or strawberries)
2 tbsp sliced almonds
Sprinkle of cinnamon

Directions:
Layer Greek yogurt with berries, top with almonds, and sprinkle cinnamon.
✅ Low glycemic, packed with protein, fiber, and healthy fats to keep blood sugar stable.

2. Walnut & Pistachio Energy Bites

Ingredients:

½ cup walnuts
½ cup pistachios (shelled, unsalted)
6–8 Medjool dates (pitted)
1 tbsp chia seeds
½ tsp vanilla extract

Directions:

Pulse nuts in a food processor until coarse.
Add dates, chia seeds, and vanilla, blend until mixture sticks together.
Roll into 1-inch balls, refrigerate for 30 minutes.

✅ Naturally sweetened (dates), packed with fiber and omega-3s, and portion-controlled (great grab-and-go snack).

Let’s not forget trail mix.

2 types listed below, savory and sweetish

🧂 Savory Power Mix (for salty/crunchy cravings)

Ingredients (about 6 servings):

½ cup roasted almonds (unsalted or lightly sea-salted)
½ cup roasted pumpkin seeds (pepitas)
½ cup roasted chickpeas (air-crisped or oven-baked for crunch)
¼ cup pistachios (shelled)
2 tbsp sunflower seeds
1 tsp smoked paprika + a pinch of sea salt (tossed over the nuts/seeds before roasting)

Why it works:

High protein + fiber keeps blood sugar stable.
Roasted chickpeas add crunch like a “chip” without the carbs.
Paprika + sea salt makes it taste indulgent without heavy sodium.

🍫 Sweet & Satisfying Mix (for dessert-like cravings)

Ingredients (about 6 servings):

½ cup raw walnuts (omega-3 boost)
½ cup almonds (vitamin E + crunch)
¼ cup unsweetened coconut flakes
¼ cup goji berries or unsweetened dried blueberries
2 tbsp dark chocolate chips (85% cacao or higher)
1 tsp cinnamon (sprinkle in after mixing)

Why it works:

Just enough dried fruit and chocolate for natural sweetness.
Walnuts + almonds = sustained energy and heart health.
Cinnamon adds a hint of sweetness and helps improve insulin sensitivity.

🥣 Portion Control Tip

Trail mix is nutrient-dense — so stick to about ¼ cup (a small handful) per serving. Pre-portion into little jars or snack bags to avoid overeating.

✅ Better Dried Fruit Options for Diabetics

(these are lower glycemic and higher fiber/antioxidants)

Dried apricots → lower glycemic index (GI ~30–32), good source of potassium and fiber.
Prunes (dried plums) → GI ~29, promote digestion, steady energy release.
Dried apples (unsweetened) → decent fiber, mild impact on blood sugar.
Dried pears (unsweetened) → good fiber content, sweet but not too high GI.
Goji berries → nutrient dense, lower sugar, antioxidant-rich.
Unsweetened coconut flakes → technically a dried fruit, very low sugar, high fiber and healthy fat.
Dried blueberries (unsweetened) → high antioxidants, portion-friendly.

⚠️ Dried Fruits to Limit (higher sugar, moderate GI, safe only in small amounts)

Raisins → GI ~64, very concentrated sugar.
Dates → nutrient-rich but extremely high in sugar; 1–2 max if eaten.
Dried figs → healthy but high in sugar; keep serving very small.
Dried mango, pineapple, banana chips → often very high sugar and usually come sweetened — best avoided unless unsweetened and eaten sparingly.

🚫 Avoid (especially if sweetened)

Candied dried fruit (cherries, cranberries, ginger, papaya, etc.) → usually loaded with added sugar.
Anything labeled “sweetened”, “candied”, or “sugar-coated”.

🥣 Portion Size Rule of Thumb

Stick to about 2 tablespoons (⅛ cup) as a serving.
Always pair with protein or fat (like nuts, yogurt, or cheese) to slow blood sugar impact.

🏆 Healthiest Dried Fruits (and why)

Prunes (dried plums)
- Benefits: High in fiber, potassium, vitamin K; famous for digestive health.
- Why they rank high: Low glycemic index, strong antioxidant profile.
Dried Apricots
- Benefits: Good for vision (vitamin A), heart health (potassium), and iron absorption.
- Why they rank high: Lower sugar compared to raisins/dates.
Goji Berries
- Benefits: Packed with vitamin C, antioxidants, and amino acids.
- Why they rank high: One of the most nutrient-dense dried fruits.
Dried Blueberries (unsweetened)
- Benefits: Strong antioxidant boost, supports brain and heart health.
- Why they rank high: Low in portion but high in benefits.
Dried Cherries (unsweetened)
- Benefits: Anti-inflammatory properties (anthocyanins), help with sleep (natural melatonin).
- Why they rank high: Great recovery snack for active people.
Dried Apples
- Benefits: Good fiber content, gentle on digestion, subtle natural sweetness.
- Why they rank high: Low calorie compared to most dried fruits.
Dried Figs
- Benefits: High in calcium, potassium, and magnesium for bone health.
- Why they rank high: Nutrient-dense, though a bit higher in sugar.
Dried Cranberries (unsweetened)
- Benefits: Support urinary tract health, antioxidants.
- Why they rank high: Tart, low-sugar if unsweetened, but most store-bought versions are sweetened (check labels!).

🚫 Dried Fruits to Eat in Moderation

Raisins → nutritious but sugar-dense.
Dates → rich in minerals but very high sugar.
Banana chips, pineapple, papaya, mango (sweetened) → usually fried or candied = less healthy.

🥣 Quick Tip

Portion size: ~2–3 tablespoons (about the size of your palm).
Best way to eat them: Pair with nuts, seeds, or Greek yogurt to balance sugar with protein and fat.

🍓 What Freeze-Dried Fruit Is

Fresh fruit that’s frozen and then had its water removed under vacuum pressure.
Unlike traditional dried fruit (which is heated), freeze-drying preserves more vitamins, antioxidants, and natural color.
Super light, crunchy, and shelf-stable.

✅ Health Benefits of Freeze-Dried Fruit

Nutrient retention → More vitamin C, antioxidants, and phytonutrients are preserved compared to heat-dried fruit.
No added sugar (if unsweetened) → You get just the fruit’s natural sugar.
Convenience → Lightweight, portable, and long shelf life.
Portion control → Because it’s airy and crunchy, it’s easy to measure (¼–½ cup is a good serving).
Kid- and snack-friendly → Feels like chips but without frying or added junk.
Great in recipes → Blends into smoothies, oatmeal, trail mix, or even baked goods without spoiling quickly.

⚠️ Things to Watch Out For

Sugar concentration → Just like dried fruit, water is gone = sugar is more concentrated per bite.
Volume vs. calories → A handful looks big but can equal the sugar of several whole fruits.
Added sugar → Some brands sweeten them. Always look for “100% fruit” on the label.
Texture → Crunchy but not filling, so it’s easy to overeat.

🏆 Best Freeze-Dried Fruits (healthiest picks)

Strawberries → Very low natural sugar, high vitamin C.
Blueberries → Antioxidant powerhouse, brain health benefits.
Raspberries → High fiber, tart flavor balances sweetness.
Apples → Light and crunchy, mild sugar content.
Pears → Fiber-rich, gentle on digestion.

🚫 Freeze-Dried Fruits to Limit

Bananas → Often fried + sugared (banana “chips”), or naturally higher sugar.
Mango, pineapple → Delicious but sugar-heavy; fine in small amounts.

✨ Bottom line:
Freeze-dried fruit is one of the healthiest snack hacks if you stick to unsweetened, single-ingredient options and watch portions. They’re especially great for diabetics or health enthusiasts who want crunch without processed junk.

Let’s not forget about our options. When it comes to fruit, we have other options than just type.

🍎 Fruit Comparison: Fresh vs. Dried vs. Freeze-Dried

Type	Nutrient Retention	Sugar Concentration	Fiber	Best Uses	Watch Out For
Fresh Fruit	✅ Highest in vitamin C, water content, and hydration	❌ Lowest sugar concentration (spread out with water)	✅ Naturally high	Eating whole, smoothies, salads	Short shelf life, can bruise/spoil
Dried Fruit	⚠️ Some heat-sensitive vitamins (like vitamin C) are lost	❌ Highest sugar concentration (water removed, sugars condensed)	✅ Good fiber remains	Trail mix, baking, compact snacks	Often has added sugar/syrup; easy to overeat
Freeze-Dried Fruit	✅ Retains most vitamins & antioxidants (better than dried)	⚠️ Moderate–high (same natural sugar concentration as dried, but lighter weight)	✅ Fiber intact	Crunchy snack, yogurt topping, smoothies, cereal mix-ins	Portion size (looks airy but sugar is concentrated); some brands add sugar

SIMPLY SANELY

There’s a lot to choose from and a lot to take into consideration when choosing. Some of you may need to talk to your doctor before eating some of these snacks. But for those without a nut allergy or diabetes, feel free to consume these in moderation and enjoy and be glad that you are eating something good that is actually good for you.