Pistachios Can Help Lower Blood Sugar

Nuts have made a big comeback on the healthy foods list. After suffering a bad rap for many decades, they are back in action as the good news about their health benefits has been coming in regularly lately. It’s clear now that in spite of being high in fat, eating plenty of nuts may actually be good for us. And pistachios, the most unsung of them all seems to be front runners this time. Specially California Pistachios, as their oil content is different from the Iranian counterparts. An ounce delivers 13 gram fat, majority of which (11.5 grams) comes from monounsaturated and polyunsaturated fats. Saturated fat contributes only 1.5 grams per serving.

There are many pluses to pistachios, but In the Indian context the biggest benefit that strikes heart right away is the fact that pistachios are a very diabetes friendly nut. Diabetes is a huge concern to-day and is in fact becoming an epidemic of sorts; we are on a fast track path to becoming the diabetes capital of the world in the country. California Pistachios can help. 

Firstly their low glycemic index (GI) ensures that they have minimal effects on blood sugar, which is great news for diabetics as controlling blood glucose level is important for preventing and control-ling diabetes. In fact by adding pistachios to the regular carbohydrate rich staples we eat like potatoes, rice and pasta, we can even reduce the relative blood sugar response of the carbohydrate rich meal, thanks to the fact that they help lower the GI of the dish, making it more diabetes friendly. 

Secondly the healthy combination of protein, healthy fats, and fibre the pistachios deliver also helps support healthy blood glucose in the body. 

Plus the magnesium these nuts are loaded with helps with effective blood sugar management.

And finally pistachio helps control our appetite by controlling hunger stimulating hormones – thus improving long-term blood sugar control. They are therefore perfect snacks for in between times.

Other nutrition USP’s:

  1. An ounce (50 kernels) provides approximately 160 calories, 6 gram protein, and 3 grams fibre. 1-2 servings a day is enough to enjoy the benefits pistachios offer.Plus they are a naturally cholesterol-free and sodium-free food.
  2. They are a brilliant cravings buster so keep the weight in check. They are in fact a perfect snack. As these portable, these nuts help refuel and deliver energy, satisfaction and multiple nutrients at the same time. Plus the act of opening each pistachio shell to get out the nut slows down the eating process, which also adds to satisfaction and fullness after eating.
  3. These tasty nuts are especially rich in vitamin B6, which is important for keeping hormones balanced and healthy.
  4. They contain a reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. 
  5. Pistachios have almost nil sodium and loads of potassium, so are great for maintaining our electrolyte balance and muscle function, and also to keep the blood pressure in check.
  6. They deliver a lot of fibre, which helps the gut (stomach) stay healthy and happy.
  7. Pistachios deliver higher amount of protein in comparison with other nuts, which is needed for muscle building.
  8. The copper they deliver (difficult to find in most foods) helps keep the skin supple and boost our immunity and cognitive function. Inadequate copper intake is associated with premature greying as well.
  9. They keep our cholesterol in check. Despite being rich in fat, they have ore of the healthy, un-saturated fats than saturated fat. This helps to lower LDL (bad) cholesterol and boos the HDL (good cholesterol). Plus they are a good source of mono-unsaturated fatty acids like oleic acid and antioxidants, which again are proven heart protectors. 
  10. Finally the magnesium in pistachios help keep the heart happy and supports healthy nerve function.