Pistachios are low in glycemic index and calories, with a handful containing 159 calories
Nuts are loaded with multiple nutrients and so are pistachios—a winter delight nut that can help control and reverse pre-diabetes. It also helps regulate blood sugar levels.
If you are prediabetic, you need to take extra care of your health—from diet to exercise. There are various ways to prevent the condition from turning into full-blown diabetes. However, prediabetes—a condition where your blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes—is very serious and needs to be dealt with seriously.
According to experts, eating 30 grams of pistachios—Persian nuts from the Cashew family—half an hour before breakfast and dinner can help you apply the brakes.
Recently, a clinical trial conducted by the Madras Diabetes Research Foundation showed significant improvements in blood sugar control and much lower post-meal blood glucose levels when participants consumed pistas. The 60 g limit over two meals also showed no weight gain in the participants.
How do pistachios control blood sugar levels?
Experts say the glycemic index determines the effect of the food consumed on blood sugar levels. And so, foods with a low glycemic index are beneficial for those who have diabetes. Pistachios have a low glycemic index making them completely safe for consumption.
Various studies have highlighted that eating pistachios can help lower blood sugar levels.
Pistas are also packed with antioxidants—molecules that prevent cell damage and play a key role in reducing the risk of certain health conditions like cancer. These green nuts contain a higher amount than other varieties of nuts and seeds.
Pistachios are low in calories, with a handful containing 159 calories as compared with 185 calories in walnuts and almost 200 calories in pecans. However, they are loaded with amino acids and protein, which is another factor for keeping your blood sugar levels low.
Other benefits of eating pistachios
Help in weight loss
Despite being an energy-dense food, pistachios are a great weight-loss food. Being rich in fibre and protein, they contribute richly to weight loss by increasing feelings of fullness and helping you eat less.
Promote healthy gut bacteria
Fibre in pistachios moves through your digestive system, mostly undigested, while some types get digested by the good bacteria in your gut, acting as prebiotics.
Gut bacteria then ferment the fibre and convert it into short-chain fatty acids, with several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease.
Lower cholesterol and blood pressure
Pistachios reduce your risk of heart disease in various ways, like lowering blood cholesterol and improving blood pressure. Many studies on pistachios and blood lipids involve replacing part of the calories in a diet with pistachios.
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