Nuts and Seeds are both good and bad for dieters. They are intense little packets of protein, but some are quite rich in carbs as well. Choose wisely!

All counts are given for 2 Tbsp of nuts, and are effective carb counts. The fiber values have been removed already. The best way to eat nuts is to pour out the portion into a serving dish and put the rest away. That way you feel full with what you have, without being lured by the rest of the container.

Acorns (100g) - 40g
Beech nuts (1oz) - 9g
Butternuts (100g) - 8g
Brazil nuts (1oz) - 1g
Almonds - 1.4g
Cashews - 5g
Chestnuts - 24.2g
Coconut - 0.7g
Hazelnuts - 1.2g
Macadamia Nuts - 0.9g
Peanut Butter - 4.3g
Peanuts - 1.8g
Pecans - 0.6g
Pine Nuts - 1.7g
Pistachio Nuts - 3.1g
Pumpkin Seeds - 2.4g
Sunflower Seeds - 1.5g
Walnuts - 1.1g

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If you don't currently eat nuts, there are a variety of ways to get them into your diet. You can sprinkle nuts over your salad. You can put them over your dessert, or your morning cereal or eggs. You can have a small snack of nuts during the afternoon. Just remember to eat them in moderation. Don't sit down with the entire jar of nuts and eat mindlessly through it. Pour out a small ramekin of nuts and then eat them attentively. Savor the flavors. That helps you to feel full more easily, and it keeps overeating in check.

Pecans are a great nut to become fond of, with their low carb count.

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