{"id":16250,"date":"2018-03-01T11:09:21","date_gmt":"2018-03-01T11:09:21","guid":{"rendered":"https:\/\/fxnutrition.com\/?p=16250"},"modified":"2025-08-28T15:05:34","modified_gmt":"2025-08-28T15:05:34","slug":"oh-nuts-2","status":"publish","type":"post","link":"https:\/\/www.fxnutrition.com\/blog\/oh-nuts-2","title":{"rendered":"Nut-Based Melba Toast: Functional Nutrients for Blood Sugar Support, Adrenal Function, and Hormone Balance"},"content":{"rendered":"

There are so many aspects of the work I do that I cherish. Assisting clients and students in our Full Body Systems training program to gain a deeper understanding of their unique physiology and how to support it is definitely one of them. I’m passionate about discussing functional nutrients and their impact on health outcomes, emphasizing the significance of comprehending our body’s inner workings while making dietary and lifestyle adjustments to enhance our well-being.<\/span><\/p>\n

With nearly two decades of experience, working with countless individuals both in my private practice and online courses, I’ve been able to discern certain recurring patterns when it comes to functional nutrients, particularly those present in nuts. These patterns have provided valuable “evidence” from a clinical perspective.<\/span><\/p>\n

Two specific aspects of this “evidence” have sparked my interest in nuts. First, the question often arises: “What’s a suitable snack when I’m aiming to support my blood sugar levels, adrenal function, and overall hormone balance?” My answer frequently involves nuts, provided they are suitable for the individual. (Seeds can sometimes be an alternative if nuts are not an option). Nuts offer a trifecta of benefits for blood sugar regulation: fat, fiber, and protein \u2013 a powerful combination that we lean into frequently here at the Functional Nutrition Alliance.<\/span><\/p>\n

Then, after the adoption of nuts as part of their dietary routine and the ensuing benefits experienced, a second question typically surfaces: “How can I determine when I’m consuming too many nuts?”\u00a0<\/span><\/p>\n

The answer is surprisingly straightforward \u2013 it’s often when you start asking that question!<\/span><\/p>\n

For those who can incorporate nuts into their diet (more on that later), they provide a treasure trove of nutrients, with each type of nut offering its unique advantages. I encourage you to give them a try and discover where they fit best into your daily regime while also ensuring a balanced intake. Whether it’s a sprinkle on your morning cereal, added to a salad, or in the form of Melba toast, nuts have a place in your nutrition.<\/span><\/p>\n

My Nut-Based Melba Toast recipe is a personal favorite snack that helps me maintain stable blood sugar levels (and therefore hormonal balance) while keeping chronic stress at bay. Give it a try and experience the benefits for yourself.<\/span><\/p>\n

Nuts and blood sugar support<\/h2>\n

But why nuts, you might wonder? Nuts boast an impressive profile as they are not only an excellent source of protein but also contain essential fatty acids, magnesium, and fiber, among other key nutrients.\u00a0<\/span><\/p>\n

In fact, scientific evidence suggests that incorporating a variety of nuts into your diet can contribute to lowering cholesterol levels and reducing the risk of cardiovascular disease. So, it’s important to emphasize that you shouldn’t shy away from these good fats!<\/span>
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<\/span>And yet, when considering the health benefits of nuts, I like to remind folks to opt for raw or sprouted nuts rather than their roasted and salted counterparts, avoiding those with added oils. Nuts are highly sensitive, and their beneficial fats can turn detrimental when exposed to high heat in those roasting processes.<\/span><\/p>\n

How to incorporate nuts, according to your unique physiology<\/h3>\n

While I’m an ardent supporter of nuts, I’m also acutely aware of the challenges that many individuals face when consuming them. Nuts are known to be a common allergen, and some people may be sensitive to specific types while tolerating others without issue. It’s important to note that nut-related issues aren’t solely limited to the immune system \u2013 some individuals may experience digestive problems, such as gas, bloating, and indigestion. (Oh my!)<\/span><\/p>\n

For those who encounter difficulties with nuts, it’s not always about completely eliminating them from your diet (depending on the reaction, of course), but rather exploring different ways to consume them. Nuts can be enjoyed in various forms: raw, sprouted, or blended into nut butters. Raw nuts contain both enzymes and enzyme inhibitors, while roasting nuts destroys both. On the other hand, sprouting nuts eliminates these inhibitors while activating the enzymatic activity that aids in directing the nutrients to the cells, providing much-needed energy. For some individuals, sprouting nuts, which involves soaking and possibly dehydrating them to restore their crunch, is the only way to unlock the functional nutrients of nuts without causing digestive distress. Those sprouted nuts can be eaten in all ways, plus blended into butters. All the benefits and none of the burden.\u00a0<\/span><\/p>\n

Regardless of your preferred method, it’s important to store your nuts in tightly sealed glass containers, ideally in a cool, dark place, to preserve their inherent goodness. Speaking of goodness…<\/span><\/p>\n

Nut-Based Melba Toast<\/h2>\n

I\u2019ll admit that I don\u2019t always have a lot of time for food prep during the week, so I like to keep things simple in the kitchen. Even if the ingredients in my recipes are \u201cfancy\u201d or unusual, my favorite culinary tools are my blender(s) and food processor(s). Yes. I have several.<\/span><\/p>\n

I like toast. I like crackers. I like chips. But I rarely eat any of the standard fare of those foods. That means I\u2019m always looking to recreate what I most crave. I like to eat my greens with a wrap or a toast, and these Nut-Based Melbas have not only fulfilled my snack attacks, but also provided a great accompaniment to my stack of greens.<\/span><\/p>\n

Note: Baking time depends on your desired consistency. I like to leave these in the oven for up to six hours, flipping in the middle, so that they are hard, crispy toasts, like a traditional Melba toast. You may prefer them softer. And the truth is that they\u2019re good, right from the processor too! Find what works for you and enjoy!<\/span>

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Ingredients<\/b><\/p>\n