I got a copy of Matthew Perry’s memoir at a Little Lending Library. I saw his face on the cover of his memoir and thought someone might like to read his book. I did not plan to read it. But about 4 days later I was looking at one of those websites that honor the dead of that year, and about the fourth image down was a picture of Matthew Perry. I said to myself, “I didn’t know he was dead,” and then as I read on, I realized that he had died about 3 days after I got his book. I thought that “hinkey” and I told myself, “I guess I’m going to have to read his book.” And, I did. About three pages into his book, he said, “I should be dead by now.” Now that is really hinkey. — So, I just saw a magazine cover with Charlie Sheen on the cover, his big face filling the magazine cover like Perry’s had on his memoir. And the sentence, in bold text on the magazine cover, “It’s A Miracle I’m Alive,” which made me think of what Perry had said.
Many nuts and seeds provide unique benefits for blood sugar control thanks to their combination of healthy fats, fiber, protein, and micronutrients. Almonds are especially well studied, showing the ability to reduce post-meal glucose spikes and improve insulin sensitivity, largely due to their high magnesium and fiber content. Walnuts, rich in omega-3 ALA and polyphenols, have been linked with improved fasting insulin levels and overall cardiovascular health, which is crucial for people managing diabetes. Pistachios are another standout, with research showing reductions in HbA1c (a long-term blood sugar marker) and improvements in insulin resistance.
Other nuts and seeds play helpful supporting roles. Peanuts, while technically legumes, behave nutritionally like nuts and can slow glucose absorption when paired with high-carb foods, making them stabilizing when eaten alongside bread or grains. Cashews provide magnesium and plant sterols that support heart health and blood pressure, factors closely tied to glucose management. Seeds such as pumpkin and sunflower are particularly high in magnesium, a mineral essential for insulin regulation, and offer a low-carb, antioxidant-rich nutrient package that complements the benefits of tree nuts.
Taken together, nuts and seeds are naturally low on the glycemic index and help blunt blood sugar spikes by slowing digestion of carbohydrates. Their nutrient density, particularly in magnesium, zinc, and antioxidants, directly supports insulin function, while their high satiety value reduces overeating and stabilizes energy. For those aiming to manage blood sugar, a mixed handful of almonds, walnuts, pistachios, and pumpkin seeds provides an especially balanced daily snack, delivering broad-spectrum support for both glucose control and overall metabolic health.
Nut / Seed
Serving Size (approx.)
GI
Calories
Protein (g)
Fat (g)
Carbs (g)
Fiber (g)
Notable Nutrients
Almonds
23 whole kernels (28 g)
~15
164
6.0
14.0
6.1
3.5
Vit E, Magnesium
Brazil Nuts
6 whole nuts (28 g)
~10
187
4.1
19.0
3.3
2.1
Selenium (very high)
Cashews
18 whole nuts (28 g)
~25
157
5.2
12.4
8.6
0.9
Iron, Zinc
Hazelnuts
21 whole nuts (28 g)
~15
178
4.2
17.2
4.7
2.7
Vit E, Folate
Macadamias
10–12 whole nuts (28 g)
~10
204
2.2
21.5
3.9
2.4
Thiamine, Manganese
Peanuts*
28 shelled nuts (28 g)
~14
161
7.3
14.0
4.6
2.4
Niacin, Folate
Pecans
19 halves (28 g)
~10
196
2.6
20.4
3.9
2.7
Manganese, Thiamine
Pine Nuts
~167 kernels (28 g)
~15
191
3.9
19.1
3.7
1.0
Vit K, Magnesium
Pistachios
49 kernels, shelled (28 g)
~15
159
5.7
12.8
7.8
3.0
Vit B6, Potassium
Pumpkin Seeds (pepitas)
~85 seeds (28 g)
~15
151
7.0
13.0
5.0
1.7
Magnesium, Iron, Zinc
Sunflower Seeds
~200 kernels (28 g)
~20
164
5.5
14.0
6.0
3.0
Vit E, Selenium
Walnuts
14 halves (28 g)
~15
185
4.3
18.5
3.9
1.9
Omega-3 ALA, Copper
*Peanuts are legumes but grouped with nuts nutritionally. In this table consider them either raw or dry roasted. Both are approximately nutritionally the same.
This is the Lazy Susan (like) I bought to serve my assorted nuts and dried fruit. It holds 10 pint canning jars. I put six different nuts on the bottom and 4 dried fruits on the top rack. Almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans, and walnuts and dates, yellow raisins, prunes & dried cranberries. But, I also have a jar of pistachios, flavored pumpkin seeds (wasabi/soy), some grated coconut and either Moser Roth Cranberry Dark Chocolate (Aldi’s) and/or Ghirardelli Milk Chocolate Chips.
Omega-3 ALA, antioxidants, heart protective; low net carbs.
Excellent for heart & brain health.
⭐ 3
Pecans
Very low net carbs, high monounsaturated fat, antioxidants.
Strong option, slightly less omega-3 than walnuts.
⭐ 4
Pumpkin Seeds (pepitas)
High magnesium, zinc, iron, protein; moderate fiber; low-moderate carbs.
Very good for insulin sensitivity.
⭐ 5
Pistachios
Clinical studies show lower HbA1c and better insulin response; good fiber and potassium.
Portion control matters.
⭐ 6
Sunflower Seeds
Magnesium, vitamin E, antioxidants; slightly higher carbs than pumpkin seeds.
Better unsalted, watch portion sizes.
⭐ 7
Peanuts (legume)
High protein, magnesium; blunt carb absorption.
Choose dry roasted/unsalted.
⭐ 8
Hazelnuts
Good fats, vitamin E, folate; moderate carbs.
Balanced choice.
⭐ 9
Brazil Nuts
Very low carb, antioxidant selenium.
Limit to 1–2/day.
⭐ 10
Macadamias
Extremely low carb, high monounsaturated fat.
Very calorie dense.
⚖️ 11
Cashews
Higher carb (~8 g net), less fiber, fewer omega-3s.
Fine in small portions.
⚠️ 12
Chestnuts
High carb, starchy, little fat or protein.
Least diabetes-friendly.
🌰 Best Nuts for Blood Sugar Control
Almonds
Why: High in magnesium, fiber, and healthy fats.
Evidence: Studies show almonds can lower post-meal blood sugar spikes and improve insulin sensitivity.
Tip: Eating a few almonds before or with a carb-rich meal may blunt the glucose rise.
Walnuts
Why: Rich in omega-3 ALA, polyphenols, and fiber.
Evidence: Regular walnut intake is linked with lower fasting insulin and improved heart health, which is important for people with diabetes.
Pistachios
Why: High in protein, fiber, and antioxidants.
Evidence: Pistachios have been shown to reduce HbA1c (long-term blood sugar marker) and improve insulin resistance in people with type 2 diabetes.
Peanuts (legume, but similar)
Why: High protein, relatively low glycemic impact.
Evidence: When eaten with high-carb foods, peanuts slow glucose absorption and improve satiety.
Peanut butter (unsweetened) also has a stabilizing effect.
Cashews
Why: Lower fat than many nuts, moderate carbs, but high in magnesium and plant sterols.
Evidence: May improve HDL cholesterol and reduce blood pressure, indirectly supporting better glucose control.
Cashews aren’t “bad” for type 2 diabetics, but they may not be the top choice nut. If eaten, portion control matters (a small handful, ~18 nuts). Many dietitians recommend favoring almonds, walnuts, pistachios, or peanuts for daily use and treating cashews as an occasional variety nut.
Pumpkin & Sunflower Seeds
Why: Very high in magnesium and antioxidants.
Evidence: Magnesium is critical for glucose regulation, and seeds offer a dense, low-carb nutrient package.
🌡️ How Nuts Help Overall
Low Glycemic Index (GI): Most nuts don’t cause big spikes in blood sugar.
Fat & Fiber Content: Slow digestion of carbs eaten with them.
Micronutrients: Magnesium, zinc, and antioxidants support insulin function.
Satiety: Help reduce overeating and stabilize energy.
✅ Best strategy: A mixed handful of nuts/seeds daily — especially almonds, walnuts, pistachios, and pumpkin seeds — gives the broadest blood-sugar benefits.
Resistant starch is a type of carbohydrate that “resists” digestion in the small intestine and instead ferments in the large intestine, acting more like dietary fiber than a typical starch. Unlike rapidly digested starches that quickly convert to glucose and raise blood sugar, resistant starch passes through the upper digestive tract intact. Once in the colon, it becomes food for beneficial gut bacteria, producing short-chain fatty acids like butyrate that support colon health, reduce inflammation, and may lower the risk of certain chronic diseases.
Because it slows digestion and absorption, resistant starch can help improve satiety, stabilize blood sugar, and enhance insulin sensitivity. It is naturally present in foods such as cooked and cooled potatoes, green bananas, legumes, and certain whole grains. Some food preparation methods, like cooking and then cooling pasta or rice, can increase resistant starch content. With its dual role as both a prebiotic and a blood sugar–friendly carbohydrate, resistant starch is gaining attention for its potential benefits in digestive wellness, weight management, and type 2 diabetes care.
🍞 Regular Starch
White bread, mashed potatoes, white rice (freshly cooked): The starch granules in these foods are gelatinized by cooking, so digestive enzymes easily break them into glucose. Blood sugar rises quickly after eating.
Cornflakes & crackers: Highly processed, almost all starch is rapidly available, so they act much like sugar in the body.
🌱 Resistant Starch
Cooked and cooled potatoes or rice: When you cook, then chill them (like in potato salad or sushi rice), some of the starch recrystallizes into a form your small intestine can’t break down. That fraction is resistant starch.
Green bananas: Before ripening, much of their starch is in a resistant form. As they ripen, the starch converts to sugar, losing that resistant quality.
Beans and lentils: Naturally high in resistant starch even after cooking, which is part of why they have a lower glycemic impact than pasta or bread.
🍝 Pasta (retrogradation effect)
When pasta is boiled, the starch granules gelatinize and become easy for enzymes to digest → regular starch.
If you cool the pasta after cooking, some of those starch chains “recrystallize” into a structure that enzymes can’t easily break apart. This process is called retrogradation, and it increases resistant starch.
Even if you reheat cooled pasta, much of that resistant starch stays intact — so you still get some of the lower glycemic benefit.
🥣 Steel-Cut Oats
Raw oats already contain some natural resistant starch.
Cooking breaks much of that down into digestible starch.
But, if you cook the oats, let them cool, and then eat them chilled (or re-warmed), you increase resistant starch through the same retrogradation process. Overnight oats (soaked and then chilled) can also deliver RS.
👉 Key contrast:
Regular starch → digested fast → glucose surge.
Resistant starch → bypasses digestion → ferments in the colon → feeds gut bacteria, moderates blood sugar.
Quinoa, often called a “super grain,” is technically a seed but cooks like a grain.
Originating in the Andes, quinoa is naturally gluten‑free, rich in fiber, and one of the few plant foods that
provides all nine essential amino acids. It comes in several varieties—white, red, and black—each with slightly
different textures and flavors.
White Quinoa
Red Quinoa
Quinoa Salad
Perfect portions: ½ cup cooked
Health Bonus
Quinoa provides complete protein, making it an excellent choice for vegetarians and vegans.
It is high in magnesium, iron, and antioxidants, and has a low glycemic load.
Its combination of fiber and protein promotes satiety and steady energy.
Cooks Tips
Simmer quinoa in broth instead of water for added flavor. Let it rest after cooking to absorb moisture fully.
Use different colors of quinoa together for variety and visual appeal.
Menu Magic
Toss into salads with beans, vegetables, and vinaigrette.
Use instead of rice as a side dish or stir‑fry base.
Make quinoa porridge for breakfast with fruit and nuts.
Form into patties with beans or vegetables for veggie burgers.
The initial printing of this book was in 2007 and although the materials in the book are still valid, there have been some additional items that would enhance the view of “Magic Foods.” The following is a list of some possible additions to the book:
Sprouted grain bread is a modern twist on an ancient practice: allowing whole grains to sprout before grinding them into flour. This simple step unlocks nutrients, increases digestibility, and reduces the glycemic impact compared with regular bread. Sprouting lowers starch content and boosts antioxidants, fiber, and certain vitamins, making it a healthier option for people watching blood sugar. Today, brands such as Ezekiel 4:9 have expanded sprouted grain products into multiple forms—including loaves, English muffins, tortillas, buns, and cereals—so you’re not limited to sandwich bread alone.
In the Frozen Foods Section@Aldi’sLow Sodium @Aldi’sGreenwise @ Publix
Knock Your Sprouts Off [Aldi’s 24.7 ¢/oz.], Sprouted Multigrain [Publix 26.6 ¢/oz.], Ezekiel 4:9 [WAL 31.4 ¢/oz.]
Perfect portions:1 slice Choose one slice of sprouted whole-grain bread as a serving. Look for brands that list whole sprouted grains (like wheat, barley, millet, or lentils) as the first ingredient.
Health Bonus Sprouting grains increases folate, vitamin C, and antioxidants while reducing antinutrients like phytic acid, which normally block mineral absorption. Studies suggest sprouted bread has a gentler effect on blood sugar than traditional whole-wheat bread, and the extra fiber helps you feel full longer.
Cooks Tips
Store sprouted bread in the freezer to keep it fresh — it spoils faster than regular bread.
Toast lightly to bring out its nutty, sweet flavor.
Menu Magic
Use sprouted bread for sandwiches to boost nutrition without spiking blood sugar.
Make a breakfast toast with avocado, tomato, and a sprinkle of chia seeds.
Try sprouted bread cubes in homemade stuffing or as a base for French toast.
Related recipes:Avocado Toast with Sprouted Grain Bread, Sprouted Bread Stuffing
Greek Yogurt(in addition to existing Yogurt section)
GL: Low
While regular yogurt is already a healthful food, Greek yogurt deserves its own spotlight. It’s strained to remove much of the liquid whey, resulting in a thicker texture and double the protein. This makes it especially satisfying for breakfast or snacks, and a great substitute for higher-fat ingredients in recipes.
Perfect portions:¾ cup plain One serving provides about 15–20 grams of protein and a good dose of calcium.
Health Bonus The extra protein helps keep blood sugar steady and supports muscle health. Greek yogurt also tends to have lower lactose, making it easier to digest for people sensitive to dairy. Like other yogurts, it contains probiotics that support gut and immune health.
Cooks Tips
Choose plain, unsweetened Greek yogurt to avoid hidden sugars.
Use full-fat versions in moderation for creamier taste and better satiety.
Menu Magic
Swap sour cream or mayonnaise with Greek yogurt in dips, dressings, or deviled eggs.
Use it to marinate chicken or lamb — the lactic acid tenderizes meat while adding flavor.
Stir into soups to add creaminess without the heaviness of cream.
Related recipes:Greek Yogurt Tzatziki, Greek Yogurt Berry Parfait
Blue Corn
GL: Medium
Blue corn, a staple of Indigenous food traditions, has become popular for its earthy flavor and unique color. The pigments that give blue corn its vibrant hue are anthocyanins — the same antioxidants found in blueberries. Blue corn tortillas, chips, and even breads provide more protein and a lower glycemic index than their white or yellow corn counterparts.
Perfect portions:2 small tortillas or 1 ounce chips Look for minimally processed blue corn products without added oils or excess salt.
Health Bonus The anthocyanins in blue corn have been linked to better heart health and reduced inflammation. Compared with white corn, blue corn products generally have more protein, more fiber, and less starch, making them a smarter choice for blood sugar management.
Cooks Tips
Warm blue corn tortillas briefly on a skillet to enhance flavor.
When buying chips, check for baked or lightly fried versions to keep fat lower.
Menu Magic
Use blue corn tortillas for tacos filled with beans, grilled chicken, or roasted vegetables.
Pair blue corn chips with guacamole or salsa for a colorful snack.
Try blue cornmeal in cornbread or muffins for a nutty, earthy twist.
Related recipes:Blue Corn Tacos with Black Beans, Blue Corn Muffins
Quinoa
GL: Low
Quinoa, often called a “super grain,” is technically a seed but cooks like a grain. Originating in the Andes, quinoa is naturally gluten‑free, rich in fiber, and one of the few plant foods that provides all nine essential amino acids. It comes in several varieties—white, red, and black—each with slightly different textures and flavors.
Quinoa Salad
Perfect portions: ½ cup cooked
Health Bonus
Quinoa provides complete protein, making it an excellent choice for vegetarians and vegans. It is high in magnesium, iron, and antioxidants, and has a low glycemic load. Its combination of fiber and protein promotes satiety and steady energy.
Did you know? Rinsing quinoa before cooking helps remove saponins—natural compounds that can taste bitter. Many brands pre‑rinse, but giving it a quick rinse at home ensures the best flavor.
Cooks Tips
Simmer quinoa in broth instead of water for added flavor. Let it rest after cooking to absorb moisture fully. Use different colors of quinoa together for variety and visual appeal.
Menu Magic
Toss into salads with beans, vegetables, and vinaigrette.
Use instead of rice as a side dish or stir‑fry base.
Make quinoa porridge for breakfast with fruit and nuts.
Form into patties with beans or vegetables for veggie burgers.
Daily Values used: 2,000 kcal; Carbs 275g; Fiber 28g; Fat 78g; Protein 50g; Sodium 2,300mg; Added sugars 50g. “Sugars %DV*” uses the Added Sugars DV as a proxy when only total sugars are available. Highlights: “Good fiber” marks items with ≥3g fiber or fiber/carbs ≥0.2; “High sodium” marks ≥20% DV per item.
I first made this dish several years ago — at about three in the morning — just experimenting with what I had on hand. I wanted a pasta that wasn’t heavy and tomato-saucy, but still felt complete and satisfying. What I ended up with surprised me: every bite had a different character — a piece of shrimp, a bit of smoky kielbasa, a juicy zucchini slice — and the onion and tomato melted into the background, supporting everything without overpowering it. I’ve made it many times since then, always happy with how balanced and colorful it is. *Can you tell the AI was rewriting this? I can.
Ingredients
~40 medium pasta shells (about 2¾ oz dry; ~20 shells per serving)
6 oz shrimp, peeled & deveined
3–4 oz kielbasa, sliced thin
1½ medium zucchini, halved & sliced
½ small onion, diced
½ cup halved cherry tomatoes (or 1 small tomato, diced)
1 clove garlic, minced
1 tbsp olive oil, divided
¼ tsp crushed red pepper flakes
Salt & freshly ground black pepper
¼ cup reserved pasta water (or a splash of broth)
Optional: fresh parsley or basil + Parmesan
Method
Cook the shells in salted water until just al dente. Reserve a splash of cooking water, then drain.
Brown kielbasa in ½ tbsp oil over medium-high heat until caramelized; remove.
Sear shrimp briefly in the same pan until just pink; remove.
Sauté zucchini & onion in remaining oil until golden at the edges. Add garlic, red pepper flakes, and tomatoes. Cook until the tomatoes just soften.
Combine everything: return shrimp, kielbasa, and pasta to the pan. Add a splash of pasta water and toss until coated.
Season to taste and serve hot, topped with fresh herbs or Parmesan if desired.
Notes
Minimal tomato: Just enough to lightly tint the sauce pink and add brightness.
Balanced bites: No single ingredient dominates — you taste zucchini, shrimp, and kielbasa in turn.
Make-ahead option: Cook shells ahead and chill — reheating them adds resistant starch, lowering glycemic impact.
And note the Revere Ware Pan. I bought this in 1978 and am still using it in 2025. Wow!
This is a recipe demonstrated by Chef Ange. I like this guy! Realized it in the first few minutes of the above video, and as I watched some of his other videos I thought, “He’s a brother from a different mother.” One phrase he used in passing was, “no flavor left behind,” which reminded me of the phrase, “No solider left behind.”
I like the way he teaches, as he’s cooking. Those nuances of how to do, or why to do things are soooo important, especially to those that might be doing them for the very first time. I’m so much older than he is, but I hear “where he’s coming from” and I’ve either already been there, or am in complete agreement for going along for the ride.
Glad I found his channel on YouTube. Very entertaining because we’re on the same page. *Similar feelings with Chef Rick Bayless as I watched him add lime juice to a recipe and use the same yellow juicer I had. I usually use lime juice instead of lemon juice wherever lemon is suggested.
Bill Gibson, II 