Nuts and Seeds

KICK DIABETES TARGET: 2–3 servings per day

LEVEL 1: 1–2 servings per day, including ½ or 1 serving of an omega-3-rich choice (chia seeds, ground flaxseeds, hemp seeds, or walnuts)

LEVEL 2: 2–3 servings per day, including 1 serving of an omega-3-rich choice

LEVEL 3: 2–3 servings per day, including 1 serving of an omega-3-rich choice plus 1 serving of a vitamin E–rich choice (almonds, hazelnuts, peanuts, sunflower seeds)

NOTE: In this guide we include peanuts and peanut butter in the nuts and seeds group. Although peanuts are botanically legumes, they’re used like nuts for culinary and nutritional purposes.