Are Pistachios Good for Weight Control?

Research on Pistachios

weight management

Pistachios and other nuts have great potential to help with weight control due to their protein, fiber and healthy fat content. Various studies have supported the role of pistachios consumption in increasing satiety (a satisfied feeling of fullness) when consumed as a snack.

However, a systematic review and meta-analysis showed no clear overall evidence that nut consumption leads to long-term weight loss for higher weight individuals.

A 12-week randomized controlled trial found that adding pistachios as a daily snack reduced hunger. They also increased satiety more than other commonly consumed snacks that were high in carbohydrates. Additionally, higher pistachio consumption was also found to improve participants’ daily nutrition and overall nutrient intake.

A different year-long study found that increasing daily intake of various nuts, including pistachios, reduced waist circumference and overall daily calorie intake. This also suggests that pistachios and other nuts may help with weight control.

They Are Heart Healthy

Heart health is a category that examines various factors associated with a healthy cardiovascular system. This includes measurements such as cholesterol, blood pressure, triglycerides, and the occurrence of heart disease and heart failure.

Pistachios are high in monounsaturated and polyunsaturated fatty acids. Oleic and linoleic fatty acids, which make up more than half of the pistachio oil content, are particularly noteworthy.

The benefits of polyunsaturated fats for heart health have been studied for a long time. A review nutrients polyunsaturated fats, especially oleic And linoleic fatty acids, lower cholesterol and risk of cardiovascular disease.

A 2017 systematic analysis found several studies showing that consumption of pistachios improved lipid profiles by reducing low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and increasing high-density lipoprotein (HDL) cholesterol (“good cholesterol”).

Additionally, pistachio consumption reduced cardiovascular risk in adults who consumed it regularly. Results included reductions in blood pressure and improvements in inflammatory blood markers and lipid levels.

Blood Sugar Regulation

A 2017 systematic review of several randomized control trials mentioned above found ample evidence to support the beneficial effects of pistachio consumption on blood sugar control and insulin sensitivity (your body’s ability to respond effectively to insulin to lower blood sugar levels).

One study included in the review found that consuming pistachios with a slice of bread reduced the bread’s glycemic response (how the food changes blood sugar levels in your body after eating). This suggested that pistachios might help regulate blood sugar levels.

A different study found that eating two servings of pistachios per day significantly reduced the hemoglobin A1c and fasting blood sugar levels of individuals with diabetes. These are two key blood measurements in determining blood sugar stability and overall health of people with diabetes.

An eight-week study involving participants with prediabetes (a condition that puts them at risk of developing diabetes) who consumed two servings of pistachios per day showed improvements in glucose metabolism and reductions in insulin resistance (when the body does not effectively lower blood sugar) by the end of 2015. study.

Studies also serve to demonstrate the potential beneficial results of consuming pistachios for individuals with diabetes or those at risk of developing this condition.

Antioxidant Effects

oxidative stress (when free radicals are not effectively removed from the body) is considered a key contributing factor to many common diseases, including type 2 diabetes, cardiovascular disease, and some types of cancer.

A meta-analysis examined the association between increases in overall dietary levels of antioxidants, including carotenoids, and the risk of all-cause mortality, including the diseases mentioned above. This review found that increasing antioxidant levels in the diet and blood reduced the overall risk of death.

Pistachios contain the highest levels of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.

Beyond the general antioxidant benefits of carotenoids, consumption of pistachios in particular has been found to reduce various markers of oxidative stress and inflammation. These include: interleukins and cytokines.

Nutrient Absorption and Gut Health

Pistachios provide a rich source of both polyunsaturated and monounsaturated fatty acids. These fatty acids have antioxidant properties as well as acting as carriers for other important nutrients such as the fat-soluble vitamins A, D, E and K contained in pistachios. polyphenols.

There is interest in the impact of pistachios and other nuts on gut health and the gut microbiome (the bacteria in your gut). Since nuts are high in fiber as well as poly- and monounsaturated fatty acids, there is a belief that nuts can act as a prebiotic (beneficial fiber) once digested, thus creating a more robust microbiome.

Two systematic reviews and meta-analyses found conflicting evidence on whether nut consumption improves the gut microbiota. One study found a modest association between nut consumption and microbiota diversity (a measure of gut health), specifically an increase in bacteria that produce short-chain fatty acids.

Other analysis found less clear associations across multiple studies, so more research is needed into whether nut consumption has a positive effect on gut health.

Are Pistachios Good for Me?

The evidence above shows that pistachios are actually good for you. They can be a healthy addition to almost any diet.

However, it is important to avoid pistachios if you are allergic to them or any of their components (parts). If you have a severe allergic reaction (itching, hives, shortness of breath), get medical help right away. Those with known tree nut allergies should avoid consuming pistachios.

Summary

Pistachio is among its members. pistachios belonging to the genus Anacardiaceae family. There is evidence of the use of pistachios in many ancient cultures, and they are one of the only two nuts mentioned in the Bible.

Pistachios are rich sources of protein, fiber and healthy fats. They also contain high levels of many vitamins, especially carotenoids, vitamin B6, vitamin E and folate. They also contain minerals such as potassium, magnesium, calcium and selenium.

In terms of health benefits, pistachios are very healthy for the heart. They also help with weight management and blood sugar regulation. Carotenoids in pistachios reduce oxidative stress, and the fiber and fats in pistachios benefit nutrient absorption and possibly gut health.

The evidence above shows that pistachios are actually good for you. They can be a healthy addition to almost any diet. Those with known tree nut allergies should avoid consuming pistachios.