Healthy snacks can also be simple snacks. This great combination just requires about 10 minutes to make an entire week’s worth of healing snacks. Measure your snacks out ahead of time to get the correct amount of calories and carbs. Package your snacks, by the day, in separate containers or baggies, to take the guesswork out of portioning out a snack. Avoid free-feeding from one large container – it is too easy to over consume before you realize it.

Allergens and substitutions: To avoid almond butter substitute sunflower or peanut butter.



Almond butter should be made from just almonds, nothing else. Look for it on the shelves of Trader Joe’s or in a bulk food aisle. Almonds have been studied in research and shown that they increase our vitamin E levels and lower cholesterol. That’s good news for diabetics! This nutritious nut is also a great source of healthy fats, specifically monounsaturated fatty acids.


Apples are packed with antioxidants, fiber for digestion and vitamin C. This naturally sweet fruit travels well and has a long shelf life. Apples are, unfortunately, on the Dirty Dozen list, so spend the extra money and only buy organic.



Peanuts and peanut butter are easy to find in stores and are cheaper than almonds. Raw peanuts even have slightly better nutrition counts when compared to raw almonds, but you should avoid peanuts for some lesser known reasons.

  • Hydrogenated Oils – Most peanut butter found on grocery store shelves is made with from several ingredients, not just peanuts. Jif® Brand peanut butter is made with fully hydrogenated vegetable oil. Hydrogenated oil has been directly linked to atherosclerosis – the hardening of the artery walls. This is very bad for your cardiovascular health.
  • Corn Syrup and/or Sugar – These familiar ingredients are in most packaged foods. Food scientists are fully aware that the public loves sweet food – peanut butter included. Some Jif® Brand peanut butters are also made with sugar. Sugar, corn syrup and high-fructose corn syrup (HFCS) all provide immediate blood sugar spikes and lead to weight gain. These are best avoided to reduce chronic inflammation and improve weight loss. If you do buy peanut butter, read the ingredient list. It should only list peanuts and maybe salt. Amazon has a decent selection of affordable organic peanut butter.
  • Toxic Liver Mold – Aflatoxins are highly toxic, carcinogenic molds that frequently contaminate peanut crops. This fungal mold spreads rapidly and can cause extreme liver problems. Aflatoxin has been directly linked to liver cancer and acute liver failure. Type 2 Diabetics suffering from fatty liver disease or with otherwise inflamed livers do not need this risk in their health. Avoiding the costs and pain of acute liver failure is an easy way to justify the higher price for almond butter.
  • Fatty Acid Profile – All fat is not created equal, which means the type of essential fat in food varies. Almonds are higher in monounsaturated fats compared to peanuts – a good thing. When compared with almonds, peanuts are higher in omega-6 fats – a bad thing. Almonds also have less saturated fat compared to peanuts.


Raw Peanuts vs Almonds

Comparison of raw peanuts vs almonds, courtesy of Calorie King


Prep time
Total time
Healthy snacks can also be simple snacks. This great combination just requires about 10 minutes to make an entire week's worth of healing snacks
Recipe type: Snack
Cuisine: American
Serves: 7.4 oz
  • Apple ORGANIC (6 oz with core), 1X
  • Almond Butter 4 tbsp
  1. Wash the apple(s) to remove waxy residue.
  2. Cut the apple(s) into bite sized pieces.
  3. Optional: Store apples in lightly moist paper towels inside a container to keep from browning.
  4. Portion the apple pieces and almond butter into separate containers.
  5. The 1,500 calorie plan gets ¼ of the apple (1.4 oz) and 1 tbsp of almond butter per serving.
  6. The 2,000 calorie plan gets ⅓ of the apple (1.8 oz) and 1 tbsp + 1 tsp of almond butter per serving.
  7. Store in the refrigerator for up to a week.




Has this recipe helped you learn more about making a healthy snack? If you enjoyed this article, others may also find it useful. If we’ve earned it, can we kindly ask that you share this article online or through email? A referral is the greatest compliment a customer can give a business and we thank you for helping us spread the good word to the millions who suffer from this troubling disease.

Photos by Flickr user Harsha K R and U.S. Department of Agriculture and Amanda Capasso.

Leave a Reply

Your email address will not be published.

Rate this recipe: