Fruit: The glucose content is not enough for high BG so no real need for a fat buffer when eaten in normal amounts. I don't expect any satiety from fruit though.
Nuts: After soaking they are very mushy and unappetizing--dehydration takes ~24 hours before they regain any texture. If you don't care about preserving the raw enzymes you can do a moderate toast instead (~250F for 1 hour).
Lots of: urban hiking, cycling, sprinting
Lots of: fresh meat, seafood, eggs, organs, tubers, starch fruits, vegetables, meat fat, dairy fat, oil fruits
Some: cured meat, dairy protein, sweet fruits, rice, pulses, tree nuts, oil seeds
Minimal: soy, refined proteins, sugar, liquid carbohydrate, grains, refined oils, peanuts