the thing about online is that anyone can post anything and they don't have to have a bit of anything to back it up. someone can put all sorts of information about how the sky is green and there isn't anyone that goes around policing the internet to say that you can't say things that aren't true. it's kind of an extension of how anyone can make up any story they want and at least self publish it. rules that you read about online should be taken with a grain of salt because there doesn't have to be any proof to back it up.
a site like sparkpeople is going to be one of the free ways to access data backed information without paying for it. but you have to remember even then that the research is being filtered, in part because there isn't any comprehensive research being done on any sort of a large scale. most sites that have data backed info are fee based, and getting access through your local higher level education institution is going to be the best way to access it in terms of price. a few people are saying that pubmed and googledocs are becoming reliable sources, but i haven't checked for myself yet. and that also means that you need to read and interpret the research yourself.
that being said, nuts are a nice mix of carbs, fat and protein. and i can't think of any reason why they wouldn't go well with a glass of orange juice if that's what you want for a snack, but i also have never even heard of whatever combination system you happened upon online. since orange juice is a carb i would say your snack should have some protein and some fat [cheese or eggs are also coming to mind], but that is just because i try to get a little of each one each time i eat. i figure that since carbs are now energy, protein is later energy and fat lets me get all the good bits out of the other things that if i eat a little bit of them each time i eat it will keep me fuller longer and let me take advantage of the food i am already eating.
-google first. ask questions later.