Let's go crazy, let's get nuts
When on a health and weight loss regime, these nuts are the preferred snacks to munch on, as they are packed with nutrients and protein, and they also have the lowest calorie count per ounce, which makes them the go-to nuts to lose weight.
Pistachios to go!
Known for its bright green hue and unique flavor, Pistachio nuts originated in central and southwest Asia about 6,000 years ago, and most of the pistachios sold today come from the Mediterranean countries.
The partially split open shells occur naturally while growing on the trees. This makes it easier to eat them without needing any tools or nutcrackers to break them open.
Pistachios offer ample amounts of protein, fiber, and micronutrients that support good health, and they’re versatile, too — they work well in many dishes and baked goods and as a crunchy topping for salads.
One of the lowest calorie nuts.
A standard serving size is 1 ounce (28 grams), which is around 50 pistachio kernels, it provides about 13 grams of fat, that equals between 150-190 calories. — Making them one of the lowest calorie nuts.
What would you rather eat; 15 almonds or 30 pistachios?
For a fine waistline
Choosing pistachios in their shells as a snack appears to promote weight control. According to a 2011 study published in Appetite, subjects who had to open the shells to retrieve pistachios stopped eating sooner than those fed unshelled kernels, resulting in a consumption of 41 percent fewer calories. The accumulation of shells appeared to act as a visual, psychological cue to stop eating. The fact that the nut has to be retrieved out of its shell one-by-one, is surely anotherreason for its lower consumption.
Pistachios provide plant-based protein, with 6 grams in just an ounce. These nuts also provide 3 grams of fiber in a serving, aiding digestion and keeping you feeling full for better weight management.
In addition, pistachios contain a rich assortment of minerals and vitamins essential to overall good health, including iron, potassium, phosphorus, magnesium, copper, manganese, B-complex vitamins and vitamins E and K .
The antioxidants in pistachios are some of the highest amongst nuts, that keeps your heart running smoothly.
Note that as a healthier alternative, steer clear of salted pistachios and those with artificially dyed shells.
9 health benefits that are not to be ignored.
1. Pistachios Improve Heart Health
Research has shown that pistachios can contribute to heart-healthy fat, thereby preventing cardiovascular diseases. Pistachios can also lower bad cholesterol, and this cuts the risk of coronary heart disease by as much as 12%
Pistachios also change how your blood pressure responds to stress – and in a good way. They also dilate your blood vessels, and this enhances blood flow and lowers blood pressure.
2. Aid Diabetes Treatment
Glucose and insulin levels were found to be lower post pistachio consumption, as per studies. The nuts also increase the levels of peptide 1, a hormone that regulates glucose levels in diabetics.
An Iranian study also states that dietary intake of pistachio nuts can have positive effects on glycemic control, blood pressure, inflammation, and even obesity in diabetes patients.
3. Enhance Gut Health
The fiber in pistachios does the trick here. It aids digestion and prevents constipation. The food bacteria also digest the fiber in the nuts in your stomach and hence acts as a prebiotic.
The gut bacteria ferment this fiber and produce short-chain fatty acids, which have several benefits. They prevent colon cancer and improve digestive health overall. Butyrate is one such beneficial short-chain fatty acid, and its consumption increases the number of good bacteria in the gut.
4. Pistachios Combat Inflammation
As per the Arthritis Foundation, nuts like pistachios are rich in monounsaturated fat and protein – while the monounsaturated fat fights inflammation, protein builds strength.
5. Pistachios Aid Weight Loss
The fiber in pistachios can keep you full for long periods – this prevents you from binging and contributes to healthy weight loss. Another nutrient with similar qualities is protein – it also keeps you satiated and reduces hunger pangs.
Studies have demonstrated how consuming pistachios can keep inches off your waist over time. They can be consumed as a healthy snack to lose weight, without having to worry too much about their fat content (those are healthy fats, anyway!).
6. Improve Vision Health
Pistachios have the highest amounts of lutein and zeaxanthin amongst all nuts. Lutein and zeaxanthin are found in the human retina, and taking enough of these antioxidants prevents vision issues like age-related macular degeneration and cataracts.
Another essential mineral in pistachios is zinc, which is a vital nutrient for the eyes.
7. Are Power Foods For Your Brain
Pistachios, like most nuts, are a fantastic source of vitamin E. The nutrient was found to prevent age-related cognitive decline.
Research has also shown that pistachios can stimulate brain frequencies more than other nuts. This is critical for enhancing cognitive performance, learning, information retention, and rapid eye movement during sleep.
Pistachio nut oil, just like the nut, can fight brain inflammation and even preserve the essential fatty acids in the brain. More interestingly, pistachios might have a role to play in protecting against disruptions in cognitive function due to anticancer drugs.
8. Boost Immunity
The zinc in pistachios is known to boost the immune system. This is also true with the vitamin B6 the nuts contain
9. Fight Premature Aging
The vitamin E in pistachios protects your skin from UV damage and delays the signs of premature aging. The copper in the nuts aids the production of elastin, which prevents the formation of wrinkles and treats sagging skin. And the vitamin B6 boosts the overall skin and hair health.
Hopefully, you now understand why pistachios have been consumed for over 6000 years.
Include them in your diet – you can make them a part of your evening snacks as they are heavenly terrific!