🌰 Best Seeds & Nuts for Diabetics & Fatty Liver
✅ Nuts
- Almonds – Improve insulin sensitivity, liver protection
- Walnuts – Rich in omega-3, reduce liver fat
- Pistachios – Stabilize blood sugar, support liver enzymes
- Brazil Nuts – Selenium protects liver & reduces oxidative stress
- Hazelnuts – Anti-inflammatory, improve insulin health
- Pecans – Antioxidant rich, support healthy fat metabolism, protect liver
✅ Seeds
- Flax Seeds – Improve insulin resistance, reduce fatty liver
- Chia Seeds – Slow sugar absorption, rich omega-3
- Pumpkin Seeds – Rich in zinc, improve liver enzyme health
- Sunflower Seeds – Vitamin E for liver protection
- Sesame Seeds – Boost antioxidant activity, improve fat metabolism
- Hemp Seeds – Complete protein, anti-inflammatory
- Watermelon Seeds – High in protein, magnesium, zinc; support liver detox
📊 Nutrition Chart (per 28g / 1oz serving)
| Seed/Nut | Calories | Protein (g) | Fiber (g) | Healthy Fat (g) | Notable Nutrients | GI Impact |
|---|---|---|---|---|---|---|
| Almonds | 164 | 6.0 | 3.5 | 14 | Vit E, Mg | 0 |
| Walnuts | 185 | 4.3 | 2.0 | 18 | Omega-3 (ALA), Polyphenols | 0 |
| Pistachios | 159 | 6.0 | 3.0 | 13 | Vit B6, K, Antioxidants | 15 |
| Cashews | 155 | 5.0 | 1.0 | 12 | Cu, Mg | 22 |
| Brazil Nuts | 187 | 4.0 | 2.0 | 19 | Selenium | 0 |
| Hazelnuts | 178 | 4.2 | 3.0 | 17 | Vit E, Mn | 0 |
| Pecans | 196 | 2.6 | 2.7 | 20 | Vit E, Mg, Polyphenols | 0 |
| Flax Seeds | 150 | 5.2 | 8.0 | 12 | Omega-3, Lignans | ~35 |
| Chia Seeds | 137 | 4.4 | 10.0 | 9 | Omega-3, Ca, Soluble fiber | 1 |
| Pumpkin Seeds | 151 | 7.0 | 1.7 | 13 | Zn, Mg | 10 |
| Sunflower Seeds | 165 | 5.5 | 3.0 | 14 | Vit E, Selenium | 20 |
| Sesame Seeds | 160 | 5.0 | 4.0 | 13 | Lignans, Ca | ~35 |
| Hemp Seeds | 166 | 9.5 | 1.2 | 14 | Omega-3 + 6, Fe, Mg | 0 |
| Watermelon Seeds | 158 | 8.0 | 0.5 | 13 | Protein, Mg, Zn, Folate | ~25 |
🌟 Key Points
- Best for Diabetes: Almonds, walnuts, pistachios, chia, flax, pumpkin, pecans
- Best for Fatty Liver: Walnuts, flax, chia, sesame, sunflower, hemp, watermelon seeds
- Portion: 25–30g/day mixed (about a small handful)
- Avoid: Salted, roasted in oil, sugar-coated nuts/seeds