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Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention

Fri, 31 Dec 2021 14:05:12 GMT

Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women

A randomized controlled intervention

This article is presented by SienceDirect .

Abstract
1. Introduction
2. Methods
3. Results
4. Discussion
5. Conclusions
Author contributions
Funding
Compliance with ethical standards
Declaration of competing interest
Acknowledgments
Appendix A. Supplementary data
References

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1. Introduction

Nuts are nutrient-dense foods, high in protein, fiber, phytosterols, antioxidants, monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. Nut consumption is associated with numerous health benefits, including reduced risk of cardiovascular disease and type 2 diabetes mellitus, and of all-cause mortality (Babio et al., 2014; Bao et al., 2013; Grosso & Estruch, 2016; Ros et al., 2014). These benefits have been attributed to the healthful nutrient profile of nuts, particularly in the context of a Mediterranean diet, and their rich content in protective bioactive compounds (Salas-Salvado, Casas-Agustench, & Salas-Huetos, 2011).

In the USA and Canada, recent guidelines explicitly recommend the daily intake of nuts (Dietary Guidelines for Americans, 2015; Health Canada, 2019). In France, the National Program for Nutrition and Health (PNNS) issued an updated set of dietary guidelines in January 2019 (Santé Publique France 2019) which recommend the daily intake of a “small handful of unsalted nuts”, highlighting their content in non-saturated lipids. Walnuts, hazelnuts, almonds, and pistachios are explicitly recommended options.

In addition to their healthy nutrient profile, nuts are also energy dense. Recommending nut consumption raises concerns in terms of weight management in the context of the worldwide epidemic of obesity (Bes-Rastrollo et al., 2009). As a consequence, many weight-concerned consumers, particularly women, may be reluctant to include a portion of nuts in their daily diet. The scientific literature suggests that such concerns are not founded (Tan, Dhillon, & Mattes, 2014). In fact, many large epidemiological studies have reported that nut intake is inversely associated with adiposity and weight gain. The cross-sectional National Health and Nutrition Examination Survey (NHANES) reported an association between tree nut consumption and lower Body Mass Index (BMI) and waist circumference (O'Neil et al., 2015). The Harvard's prospective Nurses' Health Study shows that women who consume nuts more often than twice a week gain less weight and have a lower risk of obesity than peers who seldom consume nuts (Bes-Rastrollo et al., 2009). Evidence from intervention studies provides concordant observations. A meta-analysis of 33 RCTs found no association between consumption of nuts and body weight, BMI, or waist circumference (Flores-Mateo, Rojas-Rueda, Basora, Ros, & Salas-Salvado, 2013).

The absence of weight gain in consumers of nuts suggests the action of adequate compensatory responses, but their precise mechanisms remain unknown. Pistachios, like other nuts, are rich in protein, fiber, and unsaturated fats that may facilitate satiety and elicit compensatory decreases in intake of other elements of the diet (Kozimor, Chang, & Cooper, 2013; Mattes & Dreher, 2010; Natoli & McCoy, 2007). In addition, it has been hypothesized that the fat contained in nuts (such as walnuts, almonds, cashews and pistachios) may be incompletely absorbed following consumption, resulting in an overestimation of their caloric input (Baer, Gebauer, & Novotny, 2012, 2016; Baer & Novotny, 2019; Novotny, Gebauer, & Baer, 2012). The masticatory effort required to eat nuts could also promote satiety (Cassady, Hollis, Fulford, Considine, & Mattes, 2009). A recent meta-analysis (Krop et al., 2018) concludes that prolonged chewing can decrease self-reported hunger and food intake. In agreement with these various satiety mechanisms, RCTs have confirmed a high satiating potency of almonds (Cassady et al., 2009; Tan & Mattes, 2013), peanuts (Reis et al., 2013), and walnuts (Brennan, Sweeney, Liu, & Mantzoros, 2010).

The purpose of the present study was to investigate the effects of adding a daily portion of pistachios to the habitual diet of healthy women. In a randomized intervention, women who were not regular consumers of nuts were requested either to consume 44 g (250 kcal) pistachios as a mid-morning snack, or to go on with their usual diets for 12 weeks. The effects of the pistachio supplementation were examined in terms of changes in body weight (primary objective) and body composition, and various body circumferences. We hypothesized that changes in body weight from pre- to post-intervention would not differ significantly between the two groups.

In addition the satiety induced by the pistachio portion was assessed in all participants in terms of changes in appetite sensations and spontaneous food intake following the pistachio load (secondary objectives). These outcomes were studied under laboratory settings (via a classical pre-load paradigm) and in free-living conditions before and after the intervention, in successive 2-day test sessions. We hypothesized that mandatory intake of pistachios would increase satiety and consequently reduce later food intake. The types of nutrients affected by post-pistachio satiety were assessed as well as the magnitude of the energy adjustment. The associated changes in the nutrient composition of the diet were analyzed (third objective).

Previous studies have compared the effects on body weight of pistachio supplementation versus comparator foods (Carughi et al., 2019; Li et al., 2010). In the present study, we adopted a different design precisely to establish that the daily addition of the pistachio load would not induce weight gain, and this is why we elected to use a non-inferiority analysis compared to a control group not exposed to the challenge of the daily pistachio snack.

2. Methods

2.1. Participants

Volunteers were recruited through advertising in the local community. According to inclusion criteria, participants were healthy, non-obese (BMI 19–29.9 kg/m ² ), pre-menopausal women aged 18–50 y and who did not typically consume nuts (less than 2 days/week).

A power computation (see detailed presentation below) indicated that 25 participants per group would be adequate to support a non-inferiority analysis of effects on body weight. Potential candidates were first screened by telephone. Then 386 potentially eligible participants were invited to an in-person interview with the research staff. Following medical screening, 63 participants were found eligible and included, however 3 did not return for the first experimental session. The final Intention-To-Treat population (ITT) was composed of 60 women. A flow diagram of the screening, recruitment and enrollment procedures, and participation through the phases of the study is provided in Fig. 1 .

Fig 1. Flow diagram showing the phases of the RCT in healthy women.

At the time of the medical screening, body weight and height were measured and BMI (kg/m ² ) was computed. The Three Factor Eating Questionnaire (Stunkard & Messick, 1985) was administered in order to identify and exclude candidates with excessive Dietary Restraint (cut-off restraint score = 8). Participants were then asked to record their food intake over three consecutive days (2 week day and one week-end day) using standardized food diaries. Mean daily energy intake was computed from the diaries (Nutri-7® software, CIQUAL Food Composition Table, 2017).

All participants signed an informed consent form and were informed of their right to withdraw from the study at any time. The protocol was approved by the Institutional review Board (CPP Nord-Ouest II, ref 2018-5, February 21, 2018), registered and authorized by the French health authorities (ANSM, January 22, 2018, N°ID-RCB: 2017-A03167-46). The study was registered in the Protocol Results Registration System (PRS) at ClinicalTrial.gov (Identifier: NCT03526120). The first participant was enrolled on February 27, 2018 and the experimental procedure ended on July 28, 2018.

2.2. Experimental snack

The experimental snacks were composed of a portion of 44 g shelled slightly salted pistachios (edible portion). The pistachios were obtained from American Pistachio Growers, California. The snack provided 250 kcal, 12.8 g CHO, 9.2 g protein, 19.8 g fat and no cholesterol. Table 1 gives the nutritional profile of the 44 g pistachios snack as well as a 100 g portion. The pistachios were provided in individual pouches without any labelling.

* Dried, roasted, unsalted, and shelled.

Table 1. Nutritional composition of pistachios for the 44 g snack and for 100 g.

2.3. Study design

The RCT was designed as a two-arm intervention comparing daily consumption of a pistachio snack in the experimental group versus no pistachio snack for control group. This intervention lasted 12 weeks and potential changes in body weight and composition, measured before and after the intervention, were compared between groups. In addition, all participants’ responses (changes in food intake and appetite) to the intake of the pistachio load were examined before and after the intervention. Total study duration was 16 weeks for each participant, including 2 experimental 2-day sessions conducted one week apart before the 12-week intervention and 2 identical experimental 2-day sessions conducted one week apart after the end of the intervention. Fig. 2 displays the experimental design.

Fig 2. Study design and time course (flow chart).

2.4. Intake and appetitive responses to the pistachio load

The acute responses to the ingestion of the pistachio load were examined in all participants before and after the 12-week intervention. Two aspects were investigated: the potential adjustments in energy and food intake with versus without the pistachio load, and the changes in appetite sensations due to the ingestion of the pistachio load. In each of these weekly test sessions, food intake and appetite were examined first under laboratory conditions (breakfast and lunch on day 1) and then under free-living conditions (dinner on day 1 and whole day 2). During session 1 (week 1), half of the participants consumed a 44 g pistachio snack (250 kcal) at 10:00 in the lab (on day 1) and under free living conditions (on day 2). The other half followed the same experimental procedure but did not consume the snack. During session 2 (week 2), the participants who had not consumed the snack on week 1 were required to consume it at 10:00 on days 1 and 2 while participants who had had the snack on week 1 followed the experimental procedure without the snack This procedure was replicated exactly following week 12 of the intervention.

2.5. Nutritional intervention

The 12-week (84 days) nutritional intervention began immediately after the second 2-day test session of week 2. The participants were randomized into two study arms. Randomization was stratified by BMI and energy intake at baseline. To minimize the risk of a large baseline difference in mean BMI or mean habitual energy intake, the randomization of participants was made by the block method. As recruitment progressed, 14 blocks of 4 subjects each were successively formed. Blocks were formed by including subjects with contrasting (highest and lowest) BMI and baseline intake level. Then the 14 blocks and the 4 remaining subjects were assigned to one or the other group by random draw.

Participants assigned to the experimental group consumed a daily portion of 44 g pistachios as a mid-morning snack (between 10:00 and 10:30). They were requested to eat the portion in totality but whether they did or not, they were instructed to keep the bag containing the portion for future compliance check. Participants were provided with a log book and instructed to record the time of consumption of their morning snacks, along with any relevant information (adverse event, delay, etc.). Participants assigned to the control group were required to abstain from consuming nuts for the duration of the intervention, especially pistachios. However, they were free to have any other type of snack in accordance with their food habits.

To improve compliance during the 12-week nutritional intervention, all the participants returned to the laboratory every other week for a follow-up visit including an interview with one of the experimenters. During this visit, any potential adverse events or adverse effects were recorded and discussed and compliance was assessed.

All participants were instructed not to change their lifestyle (food and alcohol consumption, smoking, and physical activity) during the whole duration of the study.

2.6. Food intake measurements

During each 2-day test session, food intake was assessed on two successive days according to a procedure previously described (Fantino, Fantino, Matray, & Mistretta, 2018). For breakfast and lunch on day 1 food intake was measured under cafeteria-like laboratory settings. For dinner on day 1 and on day 2, under free-living conditions, food intake was recorded by the participants in a food diary.

On test day 1, participants arrived in the laboratory at 07:30 following an overnight fast and left the laboratory after 14:00. They were housed individually in a quiet room where they could have any sedentary activity of their choice. They were served their habitual breakfast at 8:00 and a buffet lunch at 12:00. For each participant breakfast was personalized, qualitatively and quantitatively, and reproduced their habitual consumption as reported in the baseline food intake survey. The lunch buffet included 50 items representing the major food groups of both sweet and savory options: dairy (yogurt, cheese), meat, grains, vegetables and fruits, as well as desserts and condiments. In keeping with the French cultural norms, both hot and cold foods were available. In order to avoid any ceiling effect, amounts served of each food option exceeded the usual serving at lunch time and extra-amounts remained available in case of unexpected request form the participants. The buffet offer was the same on each test day. Participants were instructed to eat ad libitum until they felt full. The amounts of all foods selected were weighted and recorded, and plate waste was measured. Plain water was available ad libitum at all time. Supplementary Table S1 provides the list, the composition and the origin of foods proposed at the lunch buffet. The following meals were ingested in free-living conditions. A registered dietician instructed the participants about weighing all the food they consumed at dinner on day 1 and on the next day (using a portable household scale lent by the research center) and reporting the quantity in a food diary (leftovers deducted).

Total energy, macronutrient (total lipids, protein and carbohydrates; mono- and disaccharides; saturated, monounsaturated and polyunsaturated fats) and micronutrients (thiamine, pyridoxine, riboflavin, potassium, zinc, magnesium, copper, manganese) intakes were computed. Energy and nutrient intakes computations were based either on the data provided on food labels or from the validated Nutri-7® software (Fantino et al., 2018; Fantino & Gourmet, 2008; Ghisolfi, Fantin, Turck, de Courcy, & Vidailhet, 2013) based on the CIQUAL French Food Composition Table (Tables Ciqual-Anses, 2017).

Adjustment for the energy and nutrients provided by the mandatory snack was computed before and after the 12-week intervention. Adjustment was calculated as the difference between the ad libitum energy intake (or macronutrient intake) over the 2-day session without experimental snack, minus intake over the 2-day session with snack. For this computation, the energy provided by the snack was not included (computation was based on spontaneous food intake). Adjustment was also expressed as a percentage of the additional energy provided by the snack.

The overall nutritional intake in both groups was also assessed. For this computation, the energy and nutrients provided by the snacks were included.

Appetite ratings were obtained during test day 1 in the laboratory. At 1 h intervals between 08:00h and 14:00h, and immediately after breakfast and lunch, participants rated subjective sensations of hunger, fullness, and desire-to-eat using digital Visual Analogue Scales (computer-administered touch screen measurements). Ratings were scored according to Blundell et al. (Blundell et al., 2010).

2.7. Anthropometric and body composition measurements

In addition to measurement at inclusion (visit V0), initial body weight (BW, ±10 g, electronic Metler-Toledo® scale, reference ID1 Plus) was measured between 9:00 and 10:00 h on the morning of day 1 of week 1, in underwear and empty bladder conditions. Final BW was measured under identical conditions on day 1 of week 16. Height (±0.5 cm) was measured at inclusion for the computation of body mass index (BMI, kg/m ² ). Initial and final horizontal body circumferences were measured by the same investigator (precision: ±0.1 cm) at the same time and under the same conditions as BW, with a flexible meter equipped with a winding device exerting a controlled and constant tension on the skin. Circumferences were measured at the following levels: waist at the narrowest level of the belly; hip circumference at the level of major femoral trochanters (i.e. the largest lateral diameter of the body); higher and lower thigh circumferences (right and left legs) respectively at half and a third of the distance between the upper edge of the patella and the umbilicus; arm at the level of maximum protrusion of the biceps.

Body composition was determined twice by the biphotonic absorptiometry technique (DXA). The first measurement occurred at the beginning of the study, during sessions 1 or 2 (week 1 or week 2); the second at the end of the study during sessions 3 or 4 (week 15 or week 16). The DXA were made using an osteodensitometer Discovery A from Hologic Inc (Marlborough, MA, USA) equipped with 64 photocells. Measurements were carried out in the morning between 9:30 and 10:30h in an approved radiology department, during the measurement sessions that did not involve ingestion of the pistachio snack (cross-over design) so that the snacks were ingested by the participants at the alternate session in the laboratory under the control of the experimenters. The analysis of body composition was made according to a tri-compartmental model: fat mass, lean mass and bone mineral content. The fat mass equates the mass of all the lipids present in the body, including membranous and cerebral lipids.

2.8. Statistical analysis

The primary objective was the demonstration that the daily consumption of the pistachio snack for 12 weeks would not induce weight changes significantly different from changes observed in the controls. To this aim, a non-inferiority statistical test was conducted comparing body weight before and after the intervention in both groups.

The sample size was computed according to Julious (Julious, 2004) using NQuery 7.0 software, considering a 10% non-inferiority margin, i.e. the maximum value over which two BW means can be considered not different according to the considered margin, with a 2-sided 5% type 1 error and a statistical power of 80%. The non-inferiority margin was determined according to the method prescribed by the Food and Drug Administration (FDA, 2016) and European Medicines Agency (EMA, 2005). The power calculation, based on previous weight variance obtained in our laboratory on a similar population, established that the planned equivalence/non-inferiority statistical tests required 25 women in each parallel group for BW comparisons with a non-inferiority margin set at 10% of the expected mean. Allowing for possible attrition, the final per protocol study sample was 60 women (ITT population, 30 in each parallel group). However, because there were 2 drop-outs after the first measurement week, the analysis population was the PPP (i.e. randomized participants) minus the drop-outs (i.e. experimental group: n = 29; control group: n = 29).

Computations of the sample size required for the non-inferiority statistical analysis were performed by the independent Clinical Research Organization RCTS® (38 Du Plat street, F- 69002 LYON, France), with the SAS® software, version 9.2. Other statistical analyses were performed with the NCSS® software (Number Cruncher Statistical System®, Statistical System of Windows, version 2017, Kaysville, Utah, USA). Statistical significance was determined by p < 0.05.

The main outcome measure was the comparison of BW before/after the intervention in both groups. The no-difference hypothesis was tested using an analysis of variance mixed model for parallel design with group (experimental or control) as main factor. Two-sided 95% confidence interval of the arithmetic BW means difference was compared with the 10% non-inferiority margins. Non-inferiority is confirmed when the upper 95% CI boundary of the arithmetic means of the difference between group is strictly lower than 10% of pre-intervention values as stated in the protocol.

Non-inferiority statistical analysis was only applied for the primary objective but could not be applied to the others outcomes because it would have required different population sizes than for the BW (primary objective). So descriptive statistics and mixed model ANOVAs, followed by appropriate post hoc comparisons by paired t-test were used to compare energy, macro- and micronutrient intakes and other anthropometric outcomes (body circumferences, body composition) in both groups before and after the intervention. The overall effect of the intervention on appetite ratings was evaluated comparing the 9 daily ratings (7 hourly ratings from 08:00 to 14:00h plus 2 post-meal ratings) of hunger, fullness and desire-to-eat recorded on day 1 in the laboratory at sessions with or without snack consumption.

Participants’ compliance during the 12-week intervention was assessed as the ratio of the number of 44 g pistachio portions consumed and the protocol requirements (1 snack/day for 84 days). Compliance was evaluated on the basis of the number of full bags provided to the participants of the experimental group at each follow-up visit and the number of full and empty bags returned at the next visit.

3. Results

Table 2 shows the participants’ characteristics at randomization (ITT population). No difference was observed between groups in terms of weight, BMI, age, daily energy intake, or TFEQ Restraint scores. Of the 60 participants included in the initial ITT population, one woman of the control group dropped out before measurement session 3 for personal reasons, and one of the experimental group for medical reasons; one additional participant of the control group failed to provide adequate food diaries and was therefore excluded by the main medical investigator from the computation of eating behavior parameters. Therefore, the PPP size was 29 per group except for food intake results (experimental n = 29, control n = 28).

TFEQ: Three Factor Eating Questionnaire ( Stunkard & Messick, 1985 ).

* Means (SEM).

Table 2. Participants’ characteristics at randomization (ITT population).

Observed compliance over the full intervention, computed on the basis of the number of full bags provided and the number of full and empty bags returned at the next visit, was 97.2% (±0.8).

3.1. Body weight change (primary objectives)

BW decreased slightly, but not significantly, from the beginning to the end of the study in both groups ( Table 3 ). Two-way ANOVA (mixed model with repeated measures over sessions) indicated no significant group or session effects, and no interaction between these two factors. In addition, the non-inferiority statistical analysis indicated that the upper 95% CI boundary of the BW difference between groups at the final measurement was strictly lower than the 10% non-inferiority margin. Thus there were no differences observed in weight changes between the groups.

ITT: Intention to treat population.

PPP: Per protocol population.

* The non-inferiority is confirmed when the upper boundary of the 95% CI of the difference is lower than the non-inferiority margin.

Table 3. Non-inferiority statistical analysis of body weight (primary objective).

3.2. Anthropometric outcomes

A few body circumferences were slightly lower at the end of the study than at the beginning. ANOVAs (mixed model, group x sessions) revealed a significant session effect for only 3 circumferences: waist (F1,115 = 9.06, p = 0.004), higher right thigh (F1,115 = 6.04, p = 0.017), higher left thigh (F1,115 = 7.83, p = 0.007) and for the sum of the 8 body circumferences (F1,115 = 6.29, p = 0.015) due to a slight decrease in both groups. Only one significant group/session interaction was observed for the lower left thigh which decreased in the experimental group but not in the control group (F1,115 = 6.59, p = 0.013). Those differences are in line with the small (but not significant) BW decrease observed in both groups. DXA measurements revealed no significant changes in the fat or the lean body contents over the intervention.

3.3. Energy intake and adjustment

The three-way ANOVAs (mixed model) performed on ad libitum intake data recorded in 2-day test sessions did not reveal any significant group or session effect. The only significant effect found on most intake measurements was a snack effect (Lunch on day 1: F1,227 = 17.29, p < 0.001; Total of day 1: F1,227 = 7.11, p = 0.010; Total days 1 + 2: F1,227 = 9.25, p = 0.004). Consequently, data for both groups and initial and final sessions were pooled for the analysis of snack effects on lunch and dinner intake on day 1, day 2, and day 1 + day 2. Fig. 3 displays the ad libitum energy intake observed during the test sessions and Table 4 provides the % adjustment in energy intake observed after the pistachio load on the first and second days of test sessions.

Significantly different: ** p < 0.01; *** p < 0.001.

Fig 3. Energy intake at lunch and dinner (day 1) and on day 2 and on days 1 + 2 at sessions with snack and sessions without snack.

Table 4. Mean daily ad libitum energy intake at different moments over 2-day test sessions with or without pistachio snack and % adjustment for the extra energy provided by the morning snack.

Two tailed paired t tests; (**) p < 0.01, (c) p < 0.001.

* Values are means (±SEM) after pooling initial and final measurements in both groups (Control + Experimental, i.e. per protocol population n = 57, energy provided by the snacks excluded ).

** Total intake including breakfast (identical at session with and at session without snack).

The mandatory pistachio snack consumption was followed by a significant compensatory decrease in ad libitum energy intake at lunch on day 1 in the laboratory. The decrease corresponded to 26.3% of the extra energy provided by the snack (p < 0.001). A decreased energy intake was also observed at dinner on day 1 (14.2%) and on day 2 (30.6%), but did not reach statistical significance. However, the reduction was significant for the total energy intake on day 1 (40.5% of the snack energy, p < 0.01) and for the total energy intake on day 1 plus day 2 (35.5% of the snack energy load, p < 0.01).

3.4. Macronutrient intakes associated with snack consumption

Table 5 presents mean ad libitum macronutrient intakes on days 1 and 2, comparing sessions with and without snack, pooled across both groups and across initial and final sessions. The decrease in energy intake after the pistachio snacks resulted mainly from a decrease in carbohydrates intake and, to a lesser extent, in protein intake ( Table 5 ). Fig. 4 presents the total reductions in macronutrient intakes in graphic form.

Table 5. Mean daily ad libitum macronutrient intake at different moments over 2-day test sessions with or without the pistachio snack.

Two-tailed paired t-test; (*) p < 0.05, (**) p < 0.01, (***) p < 0.001.
Nutrient composition data as indicated on food labels, except for monounsaturated fatty acids and polyunsaturated fatty acids that are not indicated on food labels and for which data of the ANSES-CIQUAL table were used.

* Values are means (±SEM) after pooling initial and final measurements of both groups (Control + Experimental, i.e. per protocol population n = 57).

** Total intake including breakfast (identical at session with and at session without snack).

Significant difference in macronutrient intakes: * p < 0.05; ** p < 0.01; *** p < 0.001.

Fig 4. Total difference in ad libitum macronutrient intakes over days 1 + 2, sessions with snack (nutrients from pistachios excluded) minus sessions without snack.

3.5. Snack effects on appetite ratings

In both groups and both initial and final sessions, snack consumption induced a highly significant change in appetite ratings until lunch. Hunger and desire-to-eat ratings decreased, while fullness increased. For each rated parameter, ANOVAs (mixed model) indicated, in addition of the significant effect of time of measurement, a significant effect of snack (Hunger: F = 33.34, p < 0.0001; Fullness: F = 52.97, p < 0.0001; Desire-to-eat: F = 58.81, p < 0.0001) and a significant interaction snack*time (Hunger: F = 38.23, p < 0.0001; Fullness: F = 24.98, p < 0.0001; Desire-to-eat: F = 43.38, p < 0.0001), but no effect of group or session. Following lunch, the effects of snack consumption on appetite ratings disappeared. Fig. 5 presents, as an example, the time course of hunger ratings at initial and final sessions for both groups. The time course of fullness and desire-to-eat ratings were very similar (Supplementary Figs. S1 and S2).

Fig 5. Time course of hunger ratings (VAS) at initial and final sessions for both groups.

3.6. Impact of the snack on total nutrient intakes

Table 6 presents total energy, macro- and micronutrient intakes at test sessions with and without the pistachio snacks, including nutrients provided by the pistachios (only micronutrients of interest were taken into consideration). Computations were done for total intakes on day 1, total intakes on day 2 and total intakes on day 1 + day 2. Since 3-way ANOVAs never showed any group or session effects, data were pooled across groups and sessions for the computations of snack effects.

Table 6. Total macro- and micro-nutrient intakes and energy intake. *

Snack versus no snack, Two-tailed paired t-test; (*) p < 0.05, (**) p < 0.01, (***) p < 0.001.

* Including energy and nutrients provided by the pistachio snacks.

** Values are means (±SEM) after pooling initial and final measurements of both groups (Control + Experimental, i.e. per protocol population n = 57), macronutrients provided by the snacks and breakfasts included .

In spite of the compensatory decrease in ad libitum intake, the consumption of several macro- and micro-nutrients (protein, total fat, MUFA, PUFA, linoleic acid, copper, magnesium, manganese, zinc, pyridoxine, and thiamine) was significantly increased. Intake of polysaccharides decreased slightly.

4. Discussion

In the present 12-week experimental intervention, the dietary supplementation of the ad libitum diet with a daily intake of 44 g pistachios (250 kcal), ingested as a morning snack, did not induce any change in body weight or body composition in healthy women, as evidenced by a non-inferiority statistical analysis. The examination of food intake at the beginning and at the end of the intervention showed an adjustment in spontaneous energy intake following the pistachio snacks, resulting mainly from a decrease in CHO intake. The compensatory decreases were the same before and after the 12 week intervention and in both the experimental and the control groups. Consistent observations of similar changes in appetite and intake have been reported following the consumption of almonds (Hull, Re, Chambers, Echaniz, & Wickham, 2015; Sayer et al., 2017; Tan & Mattes, 2013), hazelnuts (Pearson, Tey, Gray, Chisholm, & Brown, 2017), and peanuts (Devitt et al., 2011). These observations confirm that the recent recommendation made in many national guidelines to consume a daily portion of nuts (in the present case, pistachios) is likely to improve the nutritional content of the diet without inducing weight management problems, as adjustment of energy intake is observed both in early exposure to the pistachio supplement and after 12 weeks of daily intake.

In addition to the compensatory changes in ad libitum energy intake, the pistachio snack improved the dietary profile in many ways. Particularly, the diet was richer in many macro- (protein, fat, MUFA, PUFA) and micro-nutrients (linoleic acid, copper, magnesium, manganese, zinc, pyridoxine, and thiamine), supporting the recommendation of including a daily portion of nuts made by many public health authorities around the world (USA, Canada, and France among others). The healthy fatty acid profile, minerals, and phytochemicals in pistachios have a high antioxidant and anti-inflammatory potential (Bullo, Juanola-Falgarona, Hernandez-Alonso, & Salas-Salvado, 2015; Terzo et al., 2019).

Our results agree with previous reports of the weight and nutritional effects of adding portions of nuts or pistachios to the daily diet. Intervention studies with mandatory addition of nuts into the daily diet typically do not report any weight gain (Flores-Mateo et al., 2013; Fraser, Bennett, Jaceldo, & Sabate, 2002; Hollis & Mattes, 2007; Hull et al., 2015; Rock, Flatt, Barkai, Pakiz, & Heath, 2017; Wang, Li, Liu, Lv, & Yang, 2012). A recently published pilot study in healthy French women, in which a daily portion of pistachios was compared to an iso-energetic load of a comparator food (cheese biscuits) ingested in the afternoon, reported no change in body weight after four weeks (Carughi et al., 2019). In the PREDIMED study (PREvencion con Dieta MEDiterranea), a Mediterranean diet supplemented with nuts induced a decrease in central adiposity compared to the same diet supplemented with olive oil (Babio et al., 2014). Similarly, diet supplementation with pistachios did not lead to weight gain in patients with obesity (Li et al., 2010), metabolic syndrome (Gulati, Misra, Pandey, Bhatt, & Saluja, 2014; Wang et al., 2012), prediabetes (Hernandez-Alonso, Salas-Salvado, Baldrich-Mora, Juanola-Falgarona, & Bullo, 2014), diabetes (Sauder, McCrea, Ulbrecht, Kris-Etherton, & West, 2014), or hypercholesterolemia (Kay, Gebauer, West, & Kris-Etherton, 2010). In healthy volunteers, dietary and metabolic improvements (lipid profile, oxidative status, blood pressure) were obtained with 3–10 week pistachio supplementation without any increase in body weight (Burns-Whitmore, Towne, & Roy, 2017; Kocyigit, Koylu, & Keles, 2006; Sari et al., 2010).

The originality of our study is the parallel use of the DXA method for the analysis of body composition in addition to classic anthropometric measurements before and after the intervention, in combination with the measurement of compensatory changes in spontaneous energy intake following the pistachio snack in the morning. The changes in intake induced by the morning pistachio snack were followed over two consecutive days according to a complex protocol allowing a measurement of immediate adjustments of intake at the next meal (lunch intake measured under laboratory conditions) and continued assessment until the end of the following day (using a food diary completed by the participants under free living conditions). These parallel measurements (body weight/composition and ad libitum intake) allowed us to examine the contribution of intake adjustments in potential body weight changes. In this particular case, very little change was observed in terms of body measurements, suggesting that the energy load of the pistachio snacks was adequately compensated for by decreases in subsequent food intake. The decrease in energy intake was 26.3% of the pistachio load at the following lunch, in parallel with a strong decrease in hunger and desire to eat, and a strong increase in satiety sensations. After two days, the total level of adjustment was 35.5% of the estimated pistachio energy load. While these data suggest that compensation was not complete, earlier studies showed that delayed compensatory adjustments can be observed after 2–6 days with a maximum effect observed after a 3-day delay (De Castro, 1998; Champagne et al., 2013). It is thus possible that total energy adjustment was achieved over a number of days. It is also possible that the actual energy level of the pistachio load was overestimated if, as suggested by metabolic studies (Baer et al., 2012), their fat content is incompletely absorbed. In the present study, body weight data suggest that individuals fully adjusted over longer-term periods, so as not to be in positive energy balance.

The same level of adjustment before and after the intervention in the experimental group and in the controls showed that the compensatory response to the pistachio load was not sensitive to previous exposure to the daily consumption of the snack but rather occurred in response to the various satiety enhancing properties of pistachios: pistachios are rich in protein and fiber and require substantial chewing.

The very demanding experimental protocol, with parallel measurements of intake (both in the laboratory and under free-living conditions) and changes in body composition is a strength of the study. One potential weakness is the follow-up of compliance. Although many precautions were taken to optimize compliance (recording daily snack intake in a log book, phone reminders; regular visits to the lab and discussion with the team; return of pistachio bags, empty or not), it is impossible to ascertain the level of compliance, for lack of an adequate biomarker. The study included healthy women only, leaving open the generalization of findings to men, to younger and older age groups, and to individuals with specific health conditions (diabetes and obesity particularly). The 12-week intervention may have been too short to allow weight effects to develop, although the very strict non-inferiority margins tested in the present study strongly support the hypothesis of adequate compensation for the extra energy over extended periods of time. Of note, the present intervention was longer than previous studies of mandatory pistachio addition to the diet in healthy humans (Burns-Whitmore et al., 2017; Carughi et al., 2019; Kay, Gebauer, West, & Kris-Etherton, 2010; Sari et al., 2010).

5. Conclusions

The daily intake of 44 g pistachios as a mid-morning snack improved dietary nutrient profile without adversely affecting body weight control in healthy women, suggesting adequate compensation for the extra energy. These results, consistent with previous observations, support the recent public health recommendation to include a portion of nuts in the daily diet.

Author contributions

The authors’ contributions were as follows: MF and FB designed the study; MF and CB conducted the experiments; MF analyzed the data, MF and FM performed the statistical analysis, and MF and FB wrote the manuscript.

Funding

The study was funded by a grant from the American Pistachio Growers association (Fresno, CA, USA). The sponsors had no involvement in the study design or conduct, analysis of data, or the preparation or review of this manuscript.

Compliance with ethical standards

All procedures performed in the studies were in accordance with the ethical standards of the institutional research committee and with the 1964 Helsinki declaration and its later amendments. Informed consent was obtained from all individual participants included in the studies.

Declaration of competing interest

Marc Fantino and France Bellisle received honoraria and travel grants from the American Pistachio Growers Association. The other authors have no conflict of interest to disclose.

Acknowledgments

The American Pistachio Growers Association supplied the pistachio used in the study.

Appendix A. Supplementary data

The following is the Supplementary data to this article:

Download : Download Word document (178KB)

Supplementary material.

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^☆ Abstract s presented at the “Journées Francophones de Nutrition”, Nice, France, November 28–30, 2018, Nutrition 2019, Baltimore, USA, June 8–11, 2019. and FENS 2019, Dublin.

¹ Present a ddress: Pr. Marc FANTINO, Fantino Consulting, 57 route de Charly (villa 27), F-69230, Saint Genis Laval, France.

The Pistachio Diet: Weight Loss for Cycling Success

Fri, 31 Dec 2021 13:40:11 GMT

The Pistachio Diet:

Weight Loss for Cycling Success

This article is presented by Active .

When Did These Pounds Get Here?
The Pistachio Diet
Gotta Get Those Carbs
The Rules

Pistachios are only one part of this diet, but I chose the name because pistachios have in them all of the major components of the foods that I will be recommending.

Pistachios have one of the highest dietary fiber counts of any nut. Pistachios are stacked with protein, specifically the amino acid arginine, a pre-curser to nitric oxide, a vasodilator which may mean better blood flow during exercise. Pistachios are loaded with heart-healthy unsaturated fat which has been proven to reduce blood cholesterol levels and lower the risk of heart disease.

Pistachios also have about half the calories of other nuts. Perhaps most importantly to this particular diet, they are extremely low on the glycemix index. Finally, pistachios usually come with the shell on so which discourages you from eating too many and the empty shells serve as a visual reminder of how much you have eaten. To top it all off, you even burn some calories in the process of un-shelling!

And did I mention they taste really good?

When Did These Pounds Get Here?

For those of you who have been reading my articles the last 7 years, you might have noticed that diet is not a subject I have approached. Up until a few years ago, diet was not much of a concern to me. No matter what I ate, how much I ate or when I ate it, I noticed little or no effect on my weight or energy level. Since I never like to write on a subject unless I can add at least some small unique personal perspective to what is commonly known, I have since abstained.

Then around age 30, I experienced a sudden shift in body chemistry. I gained 10 pounds seemingly overnight, and no matter what I ate or how few calories I consumed, the dial on the scale would not budge. Still extremely lean by civilian standards, the excess weight pretty much took me out of the running for pro-level racing.

After two full seasons of struggle, trying different types of diets with no success, I figured out the big mystery. I changed my diet and lost the weight in a matter of two weeks. It was amazing. I had perhaps discovered the perfect cyclist's diet!

I did not significantly reduce my caloric intake. I did not lose significant muscle mass. I had improved energy levels and endurance. Perfect right? A great diet for weight loss but also effective for anyone striving to improve their cycling performance.

And yet I was still reluctant to write about it. Without the credentials to back me up, I knew the physician portion of my readership with the red pens would be after me with a vengeance for anything I said that flew in the face of established scientific data. So I had to do something that I absolutely hate to do. Research!

I quickly found that there is some science to back up my concepts. Other diets such as Atkins, Sugar Busters and even the diet recommended for diabetics have a lot of the tenants of the program that had worked so well for me. What I will do now is take the elements of these diets that would work for a cyclist and create one master plan that would be simple and easy for you to follow. Hence, the Pistachio Diet.

Here we go. Doctors, get out your red pens!

The Pistachio Diet

The idea that cutting out 500 calories a day for one week will result in the loss of one pound does not work for a serious athlete like a cyclist.

I looked for data to back me up on this statement, but to tell the truth there is none except for what most of my clients and probably many of you reading can attest to. Ask any doctor, dietitian or nutritionist around the world and they will tell you that this formula is hard scientific fact.

There are 3,500 calories in a pound and 500 calories times seven days equals one pound. However, many of you have discovered that weight loss, especially while training seriously, is not always that easy.

The Pistachio Diet is not so much about how much you consume but about how your body reacts to the types of food you eat. A finely tuned cyclist's body has a very different ways of processing 500 calories of sugar than 500 calories of protein. If you were to consume 500 calories of table sugar or a simple carbohydrate such as white rice, white potato or white bread, the insulin response is triggered. Any sugar that is not immediately used will be stored as fat.

However, foods like pistachios which are high in fiber, protein and fat trigger almost no insulin response, therefore excess calories are less likely to be converted into fat. In addition, cyclists' bodies are finely tuned and tend to adjust quickly to adjustments in caloric intake. Reduce calories by 500 and the body slows down its metabolism and burns 550 less calories. A pre-historic safety valve for preventing starvation.

Gotta Get Those Carbs

Pistachios, nuts and other protein rich foods are an important part of this plan, but the thing I found lacking in the other diets was a good recommendation for carbohydrates. Cyclists need to eat lots of carbs and, in general, they should not deprive themselves in this department. By choosing the right carbohydrates you can actually consume fewer calories and have more energy—and even lose weight, if that is your goal.

I am recommending you stick to carbohydrates that are very low on the glycemic index. The glycemic index (GI) is a scale used to measure the body's insulin response to different types of food. In the above example, white bread or sugar would have a very high glycemic value, whereas the glycemic value of a pistachio is almost nonexistent.

Foods that are low on the GI have the added advantage of serving as long-lasting energy sources. We've all experienced the post-sugar-rush bonk after eating a bowl of white rice or a gel. You get that quick burst of energy, but very shortly the sugar is used up and the fuel gauge goes to empty. Quick-burning, simple carbohydrates are important for short efforts, but for a longer lasting source of energy, choose foods that are low on the GI

Foods that have a low GI are generally higher in protein, fiber and even fat because these things slow down digestion.

Fiber — Look for foods that are high in dietary fiber. Fiber slows down the absorption rate. Usually, the higher the fiber content of a food, the lower it ranks on the GI. Not only is this important for digestion and energy, but fiber is also very filling, so you can eat less and still feel full. It has also been shown to reduce the risks of some types of cancer.

Protein — You will also be looking for foods high in protein. I wish I could make the claim that you could eat protein till the cows come home (and then eat the cows) without gaining weight, but the doctors out there won't let me.

However, it is my experience that if you are striving to lose weight and really need to eat something to feed your grumbling tummy, you are much better off eating a protein than a carbohydrate, especially if it is replacing a simple, high GI carbohydrate.

Fat — Eat lots of healthy unsaturated fat! Fats are more calorically dense than carbs or protein so they are the first thing to get knocked out of most weight-loss diet plans. However, since fat does not trigger the insulin response, it seems logical that eating fat does not necessarily make you fat.

Fat can also be used for energy. Although you will want a simple carbohydrate for those short, intense efforts, on your next long endurance ride try replacing your energy gel with a bag of pistachios. It takes some getting used to but you can actually train your body to burn fat for energy efficiently.

I mentioned above that I tried a number of diets before I arrived at this one. The least effective diet I tried was one extremely low in fat. Not only was I hungry all the time, but I was constantly bonking on my rides, and even with a significant calorie reduction for several weeks I actually ended up gaining weight. Unless you have a heart condition or your doctor recommends it, I don't suggest a diet low in healthy fats.

The Rules

Obviously, you want to avoid eating high GI foods. I like to keep to foods under 30 if possible. This means avoiding potatoes, rice, white bread, white pasta and bagels. You can find a good data base at www.GlycemicIndex.com , but since not every food is listed, use these guidelines for choosing the foods you eat on the pistachio diet. It may be difficult, but if you look hard enough you can find breads, pastas and chips that adhere to these rules.

Count Your Sugar
My rule of thumb is that I don't eat anything that has more than two grams of sugar per serving. By this I don't mean all carbohydrates, just simple sugars like glucose, sucrose, corn syrup, etc. Since serving sizes vary, I usually look in terms of a ratio.

Taking 100 calories as the jumping off point for a serving size, this means that the number of calories from sugar should equal eight in that serving (each gram of sugar = four calories). So if a serving is 200 calories, then there should be a ceiling of 16 calories from simple sugars.

This is probably the toughest part of the diet simply because there is sugar added to so many foods that would otherwise be healthy. What makes it even more difficult is the fact that foods with a high fiber content often have even more sugar added to them to compensate for the change in taste and texture.

Items like whole grain breads and healthy natural cereals often have ludicrous amounts of sugar added to them. My best advice is to ignore packaging that says things like whole grains, high in fiber or heart healthy and go straight to the nutrition label to see for yourself.

Count the Fiber
It's not enough to avoid sugar because as you will see from the GI, many foods that don't technically have sugar in them have a high GI. For instance, pure glucose, which represents the ultimate value of 100 on the scale, is only three points higher than a white potato. Since protein and fiber effectively lowers the GI of otherwise simple carbohydrates, these are the next two things I look for.

My goal with fiber is a minimum of five grams per 100 calories. It's a somewhat arbitrary number, but it was the best I could realistically find in off-the-shelf foods.

Count the Protein
OK, the last step of the process is to look for foods high in protein. Besides the above mentioned effect protein has on absorption, it is also essential to recovery and muscle building. I look for foods that have at least five grams of protein for every 100 calories.

Head to the Market
Now you are ready to go shopping! Stockpile a couple weeks worth of these kinds of foods and get into a new eating habit. What you should find is that you can eat less while feeling fuller and having plenty of energy to ride. If weight loss is your goal, very slowly reduce the calories you consume until you start to notice an impact on your training. Then bump it back up just a bit.

And while all you doctors are marking up my work with your red pens, the rest of you, enjoy your weight loss!

PISTACHIOS FOR BEST FOR ATHLETIC PERFORMANCE

Fri, 31 Dec 2021 13:20:40 GMT

PISTACHIOS FOR BEST FOR ATHLETIC PERFORMANCE

Small, green colour pistachio nuts are also known as the ‘smiling’ or ‘happy’ nut as the split open shell looks like a smiling face & these bright coloured nuts makes everything look happier. Among Iranian & Turkish varieties, California pistachios are the largest in size. They have a rich, unique and distinctive flavour.

These nuts are not only super tasty but also a powerhouse of nutrients. Among other nuts, pistachios comparatively provide a balance of nutrients, such as carbohydrates, protein, amino acids, fats, and dietary fibre. According to the USDA National Nutrient Database, they are also rich in minerals such as phosphorus, potassium, calcium, iron, magnesium, zinc, copper, and sodium.

Pistachios are also very high in Vitamin B6, providing 18% of the daily requirement.

California pistachios are slightly nutritionally denser compared to other varieties.
So, because of their vast nutritional value, pistachio nuts can be a great snack for athletes & fitness enthusiasts especially in India where Pistachios are an integral part of several Indian recipes.

Nutrition plays an important role when you train hard. The food an athlete takes leaves an impact on strength, training, performance and recovery. So below are few reasons why theses pistachio nuts can help athletes & people involved in physical activities.

Pistachios are a natural source of antioxidants (lutein, β-carotene and γ-tocopherol) which fight against free radicals helping muscles to recover faster post an intense game or a workout session. So, these nuts make a great recovery snack.
Majority of Indian athletes especially females are iron deficient. Iron is an important mineral for performance in athletes. Iron is critical to create haemoglobin which transports oxygen & helps in faster recovery.
Pistachios improve the haemoglobin count and increase oxygen circulation in the body.
Pistachios can also increase iron absorption as they are high in Copper, which helps in higher iron absorption into the body from food. Iron also assist with the production of new cells & hormones which promote muscle growth & repair.
These nuts are low in calories but high in proteins compared to other nuts. They even have a better magnitude of essential amino acids. So, pistachios keep you full longer providing a long-lasting source of energy, helping in working out or playing for longer duration if consumed as a pre workout snack.
Pistachios can aid in weight loss & can make workouts more effective. A 24-week study in overweight individuals showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 cm) more from their waistlines than those who did not eat pistachios. Researchers from the Centre for Human Nutrition, California have also confirmed its weight management properties.
Pistachios prevent muscle tissue damage as these nuts contain 6g of protein per serving making it an ideal post workout snack when combined with other foods.
These nuts are a rich source of Potassium, containing 512 mg per 50 g serving which is equivalent to potassium in half of a banana. During intense training, potassium is lost in sweat & this is an important electrolyte required for several processes, including sweat, nerve functioning, glycogen and fluid management, and blood pressure. So, along with proper hydration, pistachio can help in replenishing this important mineral in the body.
Pistachios are also a rich source of L-arginine which is an amino acid required in building proteins and is also a precursor for nitric oxide that helps in dilating blood vessels improving blood flow. This in turn helps in faster delivery of nutrients to the muscles during workout assisting in recovery & waste product removal. So, these nuts can enhance exercise performance.

Overall, pistachios can be a perfect pre or and a post workout recovery snack. They can be enjoyed in a number of ways like as a salad garnish, snack, pizza topping, desserts & even in baking. These kernels can be used to make nut butter or can be added to smoothie, porridge, morning cereals, granola or shelled pistachios can be consumed straight from the packet.

So, what are you waiting for? Go & grab these delicious & versatile nuts to add some punch to your exercise or training routine.

Pistachios for Health

Wed, 29 Dec 2021 10:43:44 GMT

Pistachios for Health

This article is presented by the National Center for Biotechnology Information .

Abstract
THE HISTORY OF PISTACHIOS
NUTRITIONAL VALUE OF PISTACHIOS
HEALTH BENEFITS OF PISTACHIO
NEW TRENDS IN PISTACHIO RESEARCH
PRACTICE IMPLICATIONS
LAST WORDS
REFERENCES

Abstract

Human beings have known about pistachio nuts since 6000 bc . Since then, pistachios have been systematically incorporated into the diet of various cultures. They are nutrient-dense nuts with a healthy nutritional profile that contains fiber, unsaturated fatty acids and antioxidant compounds.

THE HISTORY OF PISTACHIOS

Pistachio (from the Greek word pistákion [πιστáκιoν]), “the green nut,” is widely cultivated in the Mediterranean region, even though it probably originated in central and southwest Asia. Evidence of its consumption has been found in archaeological excavations, which proves that it has long been associated with human activities.1 Remains of pistachio nuts dating from the sixth millennium bc have been found in both Afghanistan and southeastern Iran, where pistachio (Pistacia vera L) was probably first cultivated in regions close to where it grew wild. It was widely cultivated in the ancient Persian Empire, from where it gradually expanded to the west. For example, legend has it that the Queen of Sheba (Assyria, ca 10th century bc ) monopolized a limited crop of nuts for her exclusive use.2 However, the Assyrians and the Greeks knew that pistachios could be used as medicines, aphrodisiacs, and antidotes. By the end of his reign, Emperor Tiberius, the Roman consul of the province, introduced pistachios into Italy. From Italy, they had spread into Mediterranean regions in southern Europe and North Africa. Around the 10th century, pistachios were also cultivated in China and more recently in Australia, New Mexico and California.1

NUTRITIONAL VALUE OF PISTACHIOS

Compared with other nuts ( Table 1 ), dry roasted pistachios have a lower fat content (43.4 g/100 g), which is composed mainly of saturated fatty acid (5.6 g), polyunsaturated fatty acid (13.3 g), and monounsaturated fatty acid (24.5 g) 3 ( Figure 1A ). Of the fatty acids, oleic and linoleic acids represent more than half of the total fat content in pistachios. Pistachios are also a good source of vegetable protein (about 21% of total weight), with an essential amino acid ratio higher than most other commonly consumed nuts (ie, almonds, walnuts, pecans, and hazelnuts), and they have a high percentage of branched chain amino acids. 4 The amount of total carbohydrates is low to moderate (about 29% by weight), but they are richer in fiber than other nuts with a 10% by weight of insoluble forms and 0.3% of soluble forms ( Table 1 ). Pistachios also contain significant amounts of minerals (ie, potassium, phosphorus, magnesium, calcium; Figure 1 B ) and vitamins such as vitamin A, vitamin E (especially γ-tocopherol), vitamin C, vitamin B (except B ₁₂ ), vitamin K, and folate ( Table 2 ), with relatively high amounts of these compounds compared with other nuts. 5 Moreover, pistachios are also a rich source of lutein and zeaxanthin (xanthophyll carotenoids) and phenolic compounds, including anthocyanins, flavonoids, and proanthocyanidins, and their antioxidant capacity is considerable. Pistachios are the nuts that have the highest content of phytosterols, including stigmasterol, campesterol, and β-sitosterol. 6 This complete and diverse set of micronutrients and macronutrients means that pistachio nuts are potentially one of the more health-promoting foods

Table 1. Nutritional Composition of Nuts (Dry Roasted)

Table 2. Vitamin Content of Pistachios per 100 g (Dry Roasted)

Figure 1. Macronutrient and mineral composition of pistachio nuts (dry roasted). (A) Macronutrient and (B) mineral composition of pistachios. Values are expressed as grams of macronutrient per 100 g of pistachios (A) and percentage of specific mineral from total mineral amount (B). “Others” includes copper, iron, manganese, selenium, sodium and zinc. Data obtained from United States Department of Agriculture, Nutrient Database for Standard Reference, Release 28. 3 MUFA indicates monounsaturated fatty acid; PUFA, polyunsaturated fatty acid; SFA, saturated fatty acid; CHO, carbohydrates regardless of fiber; PRO, protein.

HEALTH BENEFITS OF PISTACHIO

As their nutritional profile suggests, pistachios can play an important role in improving such metabolic conditions as overweight, type 2 diabetes mellitus (T2DM), or metabolic syndrome. This review aims to analyze current knowledge on the relationship between pistachio intake and several metabolic risk markers ( Figure 2 ).

Figure 2. Possible health benefits of pistachio consumption. CVD indicates cardiovascular disease.

Satiety Regulation and Weight Management

Because nuts are energy-dense foods with a high fat content, one of the main concerns regarding the regular consumption of nuts in a worldwide pandemic of overweight and obesity is that nuts are believed to be fattening. To date, however, epidemiological studies have failed to find any association between nut or pistachio consumption and either weight gain or an increased risk of obesity.7–9 Likewise, controlled feeding trials confirm that adding nuts to usual diets does not induce weight gain.10–17 Several studies that have evaluated pistachios’ effect on body weight as a secondary outcome have reiterated their null effect on body weight and body mass index.18–22 Only one recent study conducted in T2DM subjects has found a significant reduction of body mass index after pistachio consumption.23

These findings may be explained by the energy density of pistachios; their content in fiber, protein, and unsaturated fatty acids; and their crunchy physical structure, which may induce satiety and therefore reduce subsequent food intake.24 It has been speculated that various signaling systems (ie, mechanical, nutrient, and sensory) are activated by mastication, which may modify appetitive sensations.25 To date, only 2 studies have evaluated the satiating properties of pistachio nuts in humans. The conclusions are that the consumption of in-shell pistachios led to lower calorie intake than the consumption of kernels26 and that the visual cue of empty pistachio shells helped the participants to consume fewer calories during the day.27

In addition, the monounsaturated and polyunsaturated fatty acids that nuts contain have a greater thermic effect that will induce higher thermogenic effect28 than saturated fatty acids, which can lead to less fat accumulation by an increase in sympathetic activity in brown adipose tissue.29 Finally, after nut intake, fat is malabsorbed to a slight extent largely because the fat in the walls of nut cells is not completely digested in the gut,30 suggesting that energy from nuts is poorly absorbed. Therefore, the metabolized energy contained in these types of nut is less than predicted by the Atwater general factors, which is the system used for the calculation of the available energy of foods developed from experimental studies in the early years of the 20th century.31

Lipid Profile

Pistachio consumption has been widely studied in terms of its possible protective cardiovascular disease role. Significant improvements in plasma total cholesterol concentrations,18,19,21,22,32 Total cholesterol (C)/high-density lipoprotein C (HDL-C) ratio and low-density lipoprotein C (LDL-C)/HDL-C ratio18–22,32 have been observed in several trials in the pistachio-supplemented group compared with the control group. Some studies have shown that LDL-C concentrations also decrease significantly in the pistachio-supplemented group,21,22,32,33 whereas others have observed a nonsignificant reduction.18,19,34 However, Sheridan and coworkers20 found significant increases in circulating HDL-C concentrations after pistachio intake.

It is currently considered that the conventional lipid profile cannot completely explain the atherogenic damage of cardiovascular diseases. In fact, the non-HDL-C fraction (ie, LDL-C plus very low-density lipoprotein C) has been strongly associated with an increased risk of coronary heart disease,35 which is even greater than that attributed to LDL-C.36 In addition, small dense LDL particles have been associated with an increased risk of ischemic heart disease in men independently of the concomitant variation in lipoprotein-lipid concentrations.37 Therefore, novel research has taken advantage of new methodologies (ie, nuclear magnetic resonance) to evaluate the concentration and size of lipoprotein subclasses (ie, small, medium, large) rather than only the classical lipid profile. In this regard, only 3 studies have analyzed the effect of nut consumption on modulating lipoprotein subclasses. The effect of walnut consumption on lipoprotein subclasses was evaluated in 2001,38 and the effect of pistachio on lipoprotein metabolism has been evaluated only recently.33,39 These clinical trials found a significant antiatherogenic modulation of lipoprotein subclasses following nut interventions.

In conclusion, evidence suggests that pistachios may improve well-established and novel blood lipid markers of atherosclerosis and therefore help decrease cardiovascular risk. Although they are difficult, very expensive, and time consuming, clinical trials need to be carried out in the future to fully establish the potential effects of pistachio consumption on the prevention of cardiovascular events.

Blood Pressure and Endothelial Function

Several prospective studies have shown an inverse association between nut consumption and blood pressure or hypertension. However, the results of clinical trials are more controversial. The intake of 10% of energy in the form of pistachios for 1 month significantly reduced systolic blood pressure (SBP) and made no difference in diastolic blood pressure (DBP) compared with the control nut-free group.40 Similarly, a recent study conducted in T2DM subjects showed a reduction in SBP after 4 weeks consuming a diet with 20% energy from pistachios.41 Moreover, a recent systematic review and meta-analysis of more than 20 randomized controlled trials found that although DBP was reduced by the intake of mixed nuts, pistachios alone seemed to have the strongest effect on reducing both SBP and DBP.42

Walnut, hazelnut, and pistachio consumption also improves the circulating concentrations of endothelial markers and endothelial function.43–45

In conclusion, chronic pistachio consumption has proved to have a beneficial effect on blood pressure and endothelial function, which may help to improve cardiovascular risk.

Glucose and Insulin Metabolism

Pistachios have more total carbohydrates (29% w/w) than do other nuts, but their consumption has no deleterious effect in subjects with abnormal glucose and insulin metabolism.

Data from several epidemiological studies and clinical trials suggest that the frequency of nut consumption is inversely related to an increased risk of T2DM. This may be because of the fact that nuts are relatively high in fiber, healthy fats, antioxidants, and anti-inflammatory content.6,10,46,47 In addition, among all nuts, pistachios have a low glycemic index, suggesting that they may reduce postprandial glycemia and insulinemia and therefore contribute to reducing the T2DM risk.48 Pistachios consumed alone had a minimal effect on postprandial glycemia, but the addition of pistachios to a meal containing foods rich in carbohydrates with a high glycemic index (eg, pasta, parboiled rice, or instant mashed potatoes)49 or bread48 reduces postprandial glycemia in a dose-dependent response.

Several clinical studies have investigated the effect of pistachio consumption on glucose concentrations. They observed a significant decrease in fasting plasma glucose (FPG),22 in glucose but not in insulin blood levels,17,23 and in both FPG and insulin levels34 after pistachio intake. Only 1 cross-over study conducted on metabolic syndrome subjects free of type 2 diabetes has shown no significant changes in FPG or in insulin concentrations during the pistachio-enriched diet period compared with the intervention period without pistachios.15

Pistachio consumption has also proved to have beneficial effects on diabetes control. In a randomized controlled study, the intake of mixed nuts (including pistachios) for 3 months in T2DM subjects, as a replacement for carbohydrate-containing foods, demonstrated for the first time a significant decrease in hemoglobin A _1c in a full-nut dose compared with a half-nut and control-muffin doses.50 Results were similar in a recent crossover trial with 48 diabetic participants after 3 months of pistachio consumption.23 Pistachio intake has also recently been found to significantly enhance the glucose and insulin metabolism of prediabetic patients34 and improve insulin resistance status and other cardiovascular risk factors.

Despite the positive results observed for glucose metabolism, more studies need to be made to evaluate the long-term effects of pistachio consumption on insulin resistance and T2DM prevention and control.

NEW TRENDS IN PISTACHIO RESEARCH

Pistachio in the Prevention of T2DM and Other Metabolic Diseases

Research has focused widely on the beneficial effects of pistachios on such conditions as T2DM and metabolic syndrome.17,23 However, very little information is currently available on the potential role that nuts play in preventing the development of chronic diseases such as T2DM.

Pistachios in Cancer or Neurodegenerative Diseases

Vitamin E and other antioxidants provide some protection against certain forms of cancer. Therefore, foods such as pistachios, with a high content of γ-tocopherol (a form of vitamin E) and other antioxidants may reduce the risk of different types of cancer.51 Moreover, the skin of nuts contains considerable amounts of resveratrol,52 which has been widely studied for its role in cancer, but new research is now changing this focus to other diseases such as Alzheimer’s or Parkinson’s.53

Pistachio and Gut Microbiota

Recent findings have shown that both pistachios and almonds have a potential prebiotic effect in healthy populations, and that the effect of the former is greater.54 Thereby, pistachios’ microbiota modulation increased the number of butyrate-producing bacteria, identified as potentially beneficial, whereas bifidobacteria was not affected. However, new investigations should be performed to contrast and further explore these findings. Regulation of the phyla composition or the production of regulatory and protective molecules (eg, butyrate) by our gut microbiota could be mediators of the well-established beneficial properties of pistachios and other nuts.

PRACTICE IMPLICATIONS

A common pistachio serving is about 28 g (1 oz) or 49 kernels of pistachio nut, in which there are almost 160 kcal. Pistachios are globally distributed and consumed as a healthy snack. Pistachios can also be added to many savory dishes such as pastas, marinades and crusts for meat entrees, salsas, and stir-fries as well as a topping for salads, yogurts, and dips. Their beneficial properties, based on pistachios’ specific macronutrient, micronutrient and bioactive molecules will remain unchanged even after cooked. Moreover, other properties such as their contribution to the glycemic index and glycemic load of a particular meal would be improved by their inclusion.

To prevent fatty acids in pistachios from oxidation, store pistachios in an airtight container in the refrigerator at 40°F (4°C) for up to 1 year. At room temperature 68°F (20°C), they should be kept in a dry environment and will last several months.

Therefore, the inclusion of a handful of pistachios is a taste snack that may confer health benefits in the context of a healthy diet.

LAST WORDS

Dr Jordi Salas-Salvadó is a nonpaid member of the Scientific Advisory Council of the International Nut Council. The other authors have no conflicts of interest to disclose.

The American Pistachio Growers provided funding to allow this article to publish as Open Access.

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Nutrition attributes and health effects of pistachio nuts

don@minimediaco.com (Don Fidler) — Tue, 28 Dec 2021 10:40:19 GMT

Nutrition attributes and health effects of pistachio nuts

This article is presented by the University of Cambridge.

Abstract
Bioactive components of pistachios
Effects of processing and storage on the final level of bioactive compounds
In vitro and animal studies
Clinical trials in human subjects
Summary and conclusions
Acknowledgements
References

Abstract

Epidemiological and/or clinical trials have suggested that nut consumption has a beneficial impact on health outcomes such as hypertension, diabetes, CVD, cancer, other inflammatory conditions and total mortality. Nuts are nutrient-dense foods with a healthy fatty acid profile, as well as provide other bioactive compounds with recognised health benefits. Among nuts, pistachios have a lower fat and energy content and the highest levels of K, γ-tocopherol, vitamin K, phytosterols, xanthophyll carotenoids, certain minerals (Cu, Fe and Mg), vitamin B6 and thiamin. Pistachios have a high antioxidant and anti-inflammatory potential. The aforementioned characteristics and nutrient mix probably contribute to the growing body of evidence that consumption of pistachios improves health. The present review examines the potential health effects of nutrients and phytochemicals in pistachios, as well as epidemiological and clinical evidence supporting these health benefits.

The health benefits of nuts, mainly in relation to CVD as well as to other chronic conditions, have been widely demonstrated in both epidemiological ⁽¹⁾ and clinical ^{(2, 3)} trials. For this reason, the American Heart Association ^{(4, 5)} , the Canadian Cardiovascular Society ⁽ ⁶ ⁾ and the US Food and Drug Administration ⁽ ⁷ ⁾ recommend the regular consumption of nuts to the general population, in the context of a healthy diet, to prevent the risk of CVD. Recently, nut consumption has also been inversely associated with total mortality ⁽ ^{8, 9} ⁾ . Nuts are the rich sources of unsaturated fatty acids, fibre and protein, along with many vitamins (vitamins E and B ₆ , niacin or folic acid), minerals (Mg, K and Cu) and other phytochemical constituents (stigmasterol, campesterol, resveratrol and catechins) ⁽ ¹⁰ ⁾ . Compared with other nuts, pistachios have a lower fat (mostly from PUFA and MUFA) and energy content, and higher levels of fibre (both soluble and insoluble), K, phytosterols, γ-tocopherol, vitamin K, and xanthophyll carotenoids ⁽ ¹⁰ ⁾ ( Table 1 ). Pistachios are among the top fifty foods with a high antioxidant potential ⁽ ¹¹ ⁾ . In addition, pistachios are the only nut that contains significant amounts of lutein and zeaxanthin ⁽ ¹⁰ ⁾ . Polyphenols, xanthophylls and tocopherols from pistachios have been demonstrated to be rapidly accessible in the stomach, thus maximising the possibility of absorption in the upper small intestine, thereby contributing to the beneficial relationship between pistachio consumption and health-related outcomes ⁽ ¹² ⁾ .

Table 1. Macronutrient contents of the selected nuts per 100g (raw and dry roasted)*

* US Department of Agriculture, Nutrient Database for Standard Reference, Release 26, 2013 ⁽¹⁰⁾ .

The present review examines the potential health effects of compounds in pistachios as well as epidemiological and clinical evidence supporting the health benefits of pistachio consumption.

Bioactive components of pistachios

Nuts and diet quality

Recent epidemiological studies conducted in children and adults have demonstrated a significant association between nut consumption and a higher diet quality score or improved nutrient intakes ⁽ ^{13, 14} ⁾ . O'Neil et al. ⁽ ¹³ ⁾ , in a study of 13 292 adults participating in the 1999–2004 National Health and Nutrition Examination Survey, observed that tree nut consumers, defined as those consuming more than 7·09 g/d of nuts or tree nut butters, had a significantly higher intake of several nutrients as fibre, vitamins and minerals, and also a higher Total Healthy Eating Index-2005 score. Similarly, in an analysis including concatenated data from adults aged 2+ years participating in the National Health and Nutrition Examination Survey 1999–2000, 2001–02 and 2003–04, consumption of more than 7·08 g/d was associated with a healthier nutrient profile and higher Total Healthy Eating Index-2005 score in consumers of all age groups. Moreover, adult consumers showed a better metabolic risk profile ⁽ ¹⁴ ⁾ . Furthermore, the results of a clinical trial conducted on 124 obese subjects demonstrated that nutritional dietary quality among nut consumers (those eating 42 g hazelnuts/d for 12 weeks) was appreciably improved compared with other groups consuming chocolate, potato crisps or no additional foods ⁽ ¹⁵ ⁾ . Finally, the inclusion of nuts in energy-restricted diets reduced attrition and increased weight loss, supporting that nuts enhance palatability and compliance with diets without compromising beneficial health effects ⁽ ¹⁶ ⁾ .

Fat content

Pistachios, compared with other nuts, are relatively low in fat, containing 45·4 g total fat per 100 g pistachio kernel and consisting of 5·6 g SFA, 13·7 g PUFA and 23·8 g MUFA ( Table 1 ) ⁽¹⁰⁾ . Within fatty acids, oleic and linoleic fatty acids, both recognised for their cardiovascular-preventive properties ⁽¹⁷⁾ , represent more than 60 % of the total fat content in pistachios.

The USA (California, Arizona and New Mexico), Iran and Turkey are the largest producers of pistachios, growing varieties that differ slightly in nutritional composition. Whereas US pistachios have less energy and contain higher amounts of lutein and zeaxanthin, Iranian pistachios are richer in linoleic acid ⁽¹⁸⁾ and Turkish pistachios in Ca ⁽¹⁹⁾ ( Table 2 ). Fatty acid composition and nutritional profile characteristics also depend on the climate in which the pistachios are grown. For example, cultivars of pistachio nuts grown in hot temperatures (over 25°C) tend to produce a lower amount of a saturated fat such as palmitic acid ⁽²⁰⁾ .

Table 2. Comparison of nutrient contents of pistachio seeds by country of origin

% DV, % daily value.

* US Department of Agriculture National Nutrient Database for Standard Reference, Release 26, 2013 ⁽¹⁰⁾ .

† Covance Certificate of Analysis ⁽¹⁸⁾ .

‡ Covance Certificate of Analysis ⁽¹⁹⁾ .

Protein

Pistachios are a good source of vegetable protein, which comprises about 20 % of total weight, with approximately 2 % l -arginine ⁽ ²¹ ⁾ . This amino acid, also present in other nuts, is a precursor to the endogenous vasodilator NO, an important molecule involved in the cardiovascular system as a key regulator of vascular tone and in numerous pathological conditions such as hypertension, CVD and neurodegenerative disorders due to its pro-oxidant capacity ⁽ ^{22, 23} ⁾ . NO synthase inhibitors based on arginine have been of special interest for experimental as well as clinical applications ⁽²⁴⁾ . Therefore, pistachios could play an important protective role in NO synthase-related diseases. On a per serving basis (28·35 g), pistachios provide 10·6 % US RDA of adult men and 12·9 % of adult women ⁽²⁵⁾ . Compared with the FAO- and WHO-recommended essential amino acid pattern for an adult, pistachios contain adequate amounts of all of the essential amino acids ⁽ ²⁶ ⁾ . Pistachios have an essential amino acid ratio (essential amino acid:total amino acid) of 39·1, higher than most of all the commonly consumed nuts (almonds, walnuts, pecans and hazelnuts). Pistachios also provide a high percentage of branched-chain amino acids (1·599 g leucine, 0·932 g isoleucine and 1·262 g valine per 100 g), higher than other tree nuts.

Carbohydrates and fibre

The amount of carbohydrate in pistachios, as in other nuts, is low to moderate (about 27·5 % by weight), but pistachios are rich in fibre, containing 10 % by weight of insoluble forms and 0·3 % of soluble forms. Pistachios provide 3 g or 12 % of RDA per serving basis ( Table 1 ) ⁽¹⁰⁾ . According to the US Department of Agriculture food composition tables, of all nuts, only almonds have similar amounts of fibre, with 13 % of weight. Fibre content is important because epidemiological and clinical studies have consistently demonstrated that fibre intake is inversely associated with weight gain ⁽²⁷⁾ , diabetes ⁽²⁸⁾ , CVD ⁽²⁹⁾ and some types of cancer ⁽²⁸⁾ . Moreover, pistachios have a low glycaemic index, which contributes to maintaining satiety longer and lowering postprandial blood glucose concentrations ^{(30, 31)} .

Vitamins and minerals

Pistachios are rich in Cu, Mg, Mn, vitamin A, vitamin C and B vitamins, with the exception of vitamin B ₁₂ (cyanocobalamin) ⁽³²⁾ , compared with other nuts ( Table 3 ). In particular, pistachios contain relatively high amounts of thiamin (vitamin B ₁ ), which is involved in intermediary carbohydrate metabolism, with 0·87 mg/100 g of pistachios (providing up to 50 % of the RDA). The amount of pyridoxine (vitamin B ₆ ) that is involved in the metabolism of amino acids and in the production of niacin is about 1·7 mg/100 g of pistachios, exceeding the RDA. Finally, the amount of folic acid in pistachios provides approximately 25 % of the RDA. Folic acid is necessary for the formation of structural proteins and Hb, and deficiency leads to an increase in the risk of CVD ⁽³³⁾ . Among nuts, pistachios also stand out for high vitamin K content, with approximately 13·2 μg/100 g (16 % of the RDA; Table 3 ). Beyond its role in bone metabolism ^(34-36) , a higher dietary intake of vitamin K has been associated with a lower risk of several chronic diseases such as type 2 diabetes (T2DM) ⁽³⁴⁾ , cancer ^{(37, 38)} and CVD ⁽³⁸⁾ , thus expanding the potential health benefits of pistachio consumption. The beneficial role of pistachios in inflammatory-related diseases may also be explained by the relatively high amount of γ-tocopherol they contain ⁽³⁹⁾ .

Table 3. Micronutrient contents of the selected nuts per 100g (raw and dry roasted) *

* US Department of Agriculture, Nutrient Database for Standard Reference, Release 26, 2013 ⁽¹⁰⁾ . Polyphenol data were obtained from the Phenol-Explorer database ( http://www.phenol-explorer.eu ) ⁽³²⁾ .

Pistachios are rich in several minerals such as K, Mg, Ca, Cu and Mn. Because of their mineral profile, pistachios could play a beneficial role in blood pressure (BP) regulation or in bone-related diseases. Pistachios also contain significant amounts of Zn and Se, both minerals with recognised antioxidant effects that are involved in the prevention of CVD and some types of cancer ^{(40, 41)} .

Phenol content

Pistachios, pecans and walnuts are rich sources of phenolic compounds, including anthocyanins, flavonoids, proanthocyanidins, flavonols, isoflavones, flavanones, stilbenes, phenolic acids and hydrolysable tannins, which are important as antioxidants and also for their chemopreventive, cardioprotective and vasoprotective properties ^{(42, 43)} . Phenolic compounds may have protective effects against diseases related to free radical overproduction, such as CVD and cancer. A randomised, double-blinded, cross-over study with placebo v. a supplement of 640 mg anthocyanins daily during 4 weeks in pre-hypertensive men showed a significant increase in HDL-cholesterol (HDL-C) levels and also blood glucose levels after anthocyanin v. placebo treatment ⁽⁴⁴⁾ . Furthermore, the hydrophilic extract from pistachios, which has high antioxidant activity, increases the resistance of human LDL-cholesterol (LDL-C) from healthy subjects to Cu-induced oxidation after 2 h of incubation ⁽⁴⁵⁾ .

According to Tomaino et al. ⁽⁴⁶⁾ , all phenolic groups found in pistachios, and in other nuts, are present in higher amounts in the skins than in the seeds. Pistacia vera L. (variety Bronte) skins contain cyanidin-3-O-galactoside (5865 mg/g), gallic acid (1453 mg/g), catechin (377 mg/g) and eriodictyol-7-O-rutinoside (366 mg/g). Pistachio kernels contain quercetin-3-O-rutinoside (98·1 mg/g), genistein (69·1 mg/g), genistein-7-O-glucoside (47·0 mg/g) and daidzein (42·4 mg/g). Therefore, the final content of total flavonoids in the skins is 70·27 ( sd 5·42) mg of catechin equivalents/g of fresh weight, whereas in the seeds, it is only 0·46 ( sd 0·03) mg of catechin equivalents/g of fresh weight ⁽⁴⁶⁾ . Pistachios are the only nut containing anthocyanins, phenolic compounds, in the skin. These phenolic compounds are known to bind metals through binding with o-diphenol groups, which is important in the inhibition of metal-induced lipid oxidation ⁽⁴⁷⁾ . Nonetheless, in a simulated human digestion model, more than 90 % of the pistachio polyphenols were released to the gastric compartment without differences between raw or roasted pistachios ^{(12, 48)} .

Carotenoids

Lutein and zeaxanthin are two xanthophyll carotenoids responsible for giving colour to pistachio nuts. Raw pistachios contain 1405 μg lutein+zeaxanthin/100 g, about thirteen times more than the next highest nut type, hazelnuts, which contain only 92 μg ( Table 3 ). The bioavailability of carotenoids depends on the source and interaction with other dietary components. Van Het Hof et al. ⁽⁴⁹⁾ demonstrated that the interaction of β-carotene and lycopene with the lipid matrix increases the bioavailability of carotenoids. Notably, almost 100 % of the bioaccessibility of lutein was found after in vitro duodenal digestion ⁽¹²⁾ . Carotenoids have antioxidant properties and have been associated with a reduced risk of CVD and some types of cancer ⁽⁴⁹⁾ . Moreover, lutein and zeaxanthin are concentrated in the retina where they thought to function as antioxidants and/or as a blue light filter, to protect the underlying tissues from phototoxic damage ⁽⁵⁰⁾ . This has been proposed as an important factor in the pathophysiology of age-related macular degeneration ⁽⁵¹⁾ .

Total phytosterols

Among nuts, pistachios have the highest phytosterol content, with 214 mg/100 g, including stigmasterol, campesterol and β-sitosterol. Phytosterols, structurally similar to cholesterol, have the same basic cyclopentanoperhydrophenanthrene ring structure but differ in the side chain at C24 and/or the position and configuration of unsaturated double bonds and the optical rotation at chiral carbons. Several studies have demonstrated a dose–response reduction of cholesterol mediated by phytosterols, even at lower levels similar to those found in plant-based diets with pistachios ⁽⁵²⁾ . Although 500 mg of phytosterols per serving are needed to support the Food and Drug Administration (FDA) health claim, the levels of phytosterols in pistachio nuts may be sufficient to play a synergistic role with unsaturated fatty acids and the low SFA levels in helping to maintain normal cholesterol levels.

Effects of processing and storage on the final level of bioactive compounds

Roasting and steam roasting

Roasting and steam roasting are a common method of processing pistachios to increase the overall safety and palatability and enhance the flavour, colour, texture and appearance of the nuts ⁽⁴⁸⁾ . However, this process may alter the bioactive compounds in pistachios ⁽⁴⁶⁾ . In this sense, it was demonstrated that the antioxidant capacity and total phenol content were reduced by 60 % in the same lot of Bronte's pistachio nuts, before and after exposure at 160°C for 40 min. Proanthocyanidin content was reduced by about 90 % and loss of vitamin C was observed, whereas isoflavones were not modified ⁽⁴⁵⁾ . Other antioxidants could be modified during the roasting processes as has been demonstrated in vegetables, in which, during a thermal process, the trans double bonds predominately present in carotenoids become susceptible to isomerisation, creating a cis configuration ⁽⁵³⁾ and lowering the total antioxidant content ⁽⁵⁴⁾ . Lutein, however, seems to be more stable with respect to degradation compared with other types of carotenoids.

Pistachios, as well as other types of nuts, contain several protein allergens that may trigger type I hypersensitivity reactions ⁽⁵⁵⁾ . Noorbakhsh et al. ⁽⁵⁶⁾ showed that the IgE-binding activity of pistachio nuts could be reduced by a steam-roasting process without any significant changes in the sensory quality of pistachios, due to the heat-induced denaturation of some proteins and/or reaction of these proteins to the food matrix.

Storage

Oxidation is one of the most serious problems in the storage of nuts. Oxidation causes the formation of hydroperoxides, which are colourless, tasteless and odourless. In addition, hydroperoxides increase water and soluble antioxidants by a degradation reaction of polymerised polyphenols to monomers. Fatty acid oxidation can be controlled by the application of antioxidants, using processing techniques that minimise the losses of tocopherols and other natural antioxidants; inactivate pro-oxidant metals and enzymes; reduce the exposure of nuts to oxygen, heat and light; promote hydrogenation of PUFA; and use an inert gas or vacuum packaging to expel atmospheric oxygen before long-term storage ^{(57, 58)} .

Storage of nuts requires particular temperature, humidity/moisture and ventilation conditions. Bellomo et al. ⁽⁵⁹⁾ tested the stability of lutein and oil in pistachio (P. vera L., variety Bronte) kernels stored up to 14 months at three temperatures: 10, 25 and 37°C. The samples were hermetically packaged using two films (nylon and ethylene vinyl alcohol) with and without oxygen scavengers. For each temperature, reference samples were packaged in open bags. After 14 months, the oil showed only a slight increase in acidity and peroxide value irrespective of storage temperature. As for lutein stability, the lowest concentrations were observed at 37°C with a degradation of about 57·5 %. At 10 and 25°C, the samples showed slight differences in lutein concentrations with a 37 % of degradation. Therefore, controlled storage is important for preserving pistachio quality. Oil stability is influenced only by the length of storage; lutein stability is also influenced by storage temperature and kinetic degradation. During storage, lutein showed good stability both at 10 and 25°C. In particular, a low storage temperature, such as 10°C, was the most important parameter because it guarantees good pistachio quality both for pigment and oil (acidity) stability and the absence of mould and bugs.

In vitro and animal studies

Recent in vitro studies and studies conducted on animals have suggested that the healthy properties of pistachios can be attributed partially to the content of the nut's dietary antioxidants. Gentile et al. ⁽ ⁶⁰ ⁾ evaluated the effects of a hydrophilic extract of P. vera L. on the production of reactive oxygen species in RAW 264.7 macrophage cells. A dose-dependent decrease in the production of Lipopolysaccharide (LPS)-induced reactive oxygen species was observed when the cells were incubated with different concentrations of hydrophilic extract, indicating proanthocyanidins as the bioactive components responsible for this effect. Similarly, the incubation of RAW 264.7 murine macrophages with a pistachio oil extract for 24 h decreased some LPS-induced inflammatory markers such as Ifit-2, TNF-α and IL-6 ⁽ ⁶¹ ⁾ . This pistachio oil extract also reduced the expression of Ifirt-2, TNF-α, IL-6 and IL-1β by 78, 55, 58 and 35 %, respectively, in response to LPS stimulation of the same cells. In two studies on rats, increased antioxidant enzymatic activity was found in animals fed pistachios for 8 weeks ^{(62, 63)} . In the first study, rats were divided into three groups of twelve animals and assigned to a control group fed a standard diet and two pistachio groups fed with a standard diet containing 20 or 40 % of the energy in the form of pistachios. A significant increase in the activities of Paraoxonase 1 (PON1) and arylesterase, both markers of antioxidant capacity, was shown in both groups supplemented with pistachios compared with the control group after 10 weeks of intervention ⁽ ⁶² ⁾ . In the second study, rats were assigned to a control diet (standard commercial chow); a control diet supplemented with 1·26 % of the total energy intake in the form of pistachios; a control diet with 1·63 % of cholesterol, 0·41 % of cholic acid and 16·3 % of sunflower oil (hyperlipidaemic diet); or a hyperlipidaemic diet supplemented with 1·26 % of the total energy intake in the form of pistachios. After 8 weeks, rats fed with the hyperlipidaemic diet supplemented with pistachios had higher total antioxidant activity, determined by thiobarbituric acid-reactive substances, than rats fed with the hyperlipidaemic diet alone ⁽ ⁶³ ⁾ . In another study, feeding 19-month-old rats with a 6 or 9 % walnut diet, which was approximately equivalent to a human eating 28 or 42 g, significantly inhibited the activation or phosphorylation of P38-Mitogen-activated protein kinase (MAPK) and the transcription factor NF-κB in brain tissues. Because both molecules are involved in the inflammatory response, these results suggest the potential attenuation of several inflammatory genes mediated by walnuts ⁽ ⁶⁴ ⁾ .

Clinical trials in human subjects

Satiety and body-weight control

Despite the fact that nuts, including pistachios, contain a significant amount of fat and are energy-dense foods, several epidemiological studies have provided strong evidence that nut consumption is associated with neither weight gain nor an increased risk of obesity ^(65-67) . In addition, different clinical trials evaluating the effect of nuts on body weight have been conducted, but only a few have been designed to evaluate body weight as the main outcome. One of them, a 6-month cross-over study, assessed the impact of supplementing the habitual diet with 28–56 g of walnuts per d. In this study, walnut supplementation resulted in a much lower than expected weight gain ⁽⁶⁸⁾ . Similar results were shown in a parallel, randomised, controlled trial conducted on 123 overweight and obese subjects assigned to an almond-enriched/low-energy diet (containing 56 g almonds to consume daily) or a free-nut/low-energy diet. After 6 months of follow-up, subjects in the almond-enriched diet lost slightly but significantly less weight than those in the free-nut diet, but no significant differences in body composition were observed after 18 months of follow-up ⁽⁶⁹⁾ . Most of the clinical trials that have assessed the influence of nuts on classical or emergent cardiovascular risk factors have also gathered and evaluated body-weight changes ^{(70, 71)} . However, review of the available data suggests that adding nuts to habitual diets of free-living individuals does not lead to any appreciable weight gain ^(72-78) .

In three randomised, controlled clinical trials, the effect of pistachio consumption on body weight was evaluated ^{(31, 73, 76)} . In a 12-week weight-loss programme with hypoenergetic diets providing 2092 kJ less than energy recommendations, seventy overweight or obese individuals were randomly allocated to a pistachio-diet group (eating 53 g/d of pistachios) or to a pretzel-enriched diet group (eating 56 g/d of salted pretzels). The pistachios or pretzels were consumed as an afternoon snack. During the intervention, a significant reduction in BMI in the pistachio-supplemented group was observed ( − 4·3 % of the BMI). This reduction was higher than that observed in the pretzel-supplemented group ( − 2 % of the BMI) ⁽⁷³⁾ . Similarly, Wang et al. ⁽⁷⁶⁾ evaluated the impact of a 12-week normoenergetic diet intervention supplemented or not with two different doses of pistachio nuts (70 or 42 g/d) on total body-weight maintenance in ninety subjects with the metabolic syndrome. The results indicated that the consumption of any dosage of pistachios resulted in no changes in BMI or waist:hip ratio compared with the group of individuals following the American Heart Association Step I recommendations. More recently, a 24-week, randomised controlled trial, including sixty metabolic syndrome subjects randomised to either the pistachio (20 % of total energy in the form of pistachio nuts daily) or control group for 6 months, failed to find significant differences in body weight. However, Gulati et al. ⁽³¹⁾ observed a significant decrease in waist circumference and a trend towards a reduction in subcutaneous adipose tissue in the pistachio group compared with the control group.

Furthermore, five randomised feeding trials evaluated the effect of pistachio consumption on body weight and/or BMI as a secondary outcome. In all five studies, participants consumed at least 15 % of the total energy intake in the form of pistachio nuts. No significant effect on body weight and/or BMI was observed compared with participants assigned to the control diet group ^(79-83) ( Table 4 ).

Table 4. Summary of cross-over, parallel and sequential intervention studies and their characteristics

M, male; F, female; RD, regular diet; PD, pistachio diet; TC, total cholesterol; HDL-C, HDL-cholesterol; LDL-C, LDL-cholesterol; VLDL-C, VLDL-cholesterol; CD, control diet; SBP, systolic blood pressure; AOP, antioxidant potential; MDA, malondialdehyde; IIEF, International Index of Erectile Function.

Several biological mechanisms may explain the unexpected null effect of nut consumption on adiposity. Nuts are rich in unsaturated fatty acids, and evidence suggests that MUFA and PUFA are more readily oxidised ⁽⁸⁴⁾ and have a greater thermogenic effect ⁽⁸⁵⁾ than SFA, which can lead to less fat accumulation. Several lines of evidence also demonstrate that nuts have high satiety properties. Nuts are energy dense and a good source of fibre, protein and unsaturated fats, dietary factors that increase satiety ratings. Nuts exert a strong suppression of hunger and therefore subsequent food intake is curtailed ^(86-88) . In fact, two recent published studies have evaluated the satiating properties of pistachio nuts. The impact of consuming in-shell pistachios or pistachio kernels on fullness and energy intake was evaluated in a randomised, cross-over, controlled feeding trial including 140 university students aged 18–24 years. Consumption of in-shell pistachios resulted in a lower energy intake than consumption of kernels ⁽⁸⁹⁾ . The same authors, in a second cross-over feeding trial with 118 healthy individuals (mean age 47 ( sd 10) years), demonstrated that the visual cue of the empty pistachio shells may have helped the participants to consume fewer pistachios and about 18 % less energy ⁽⁹⁰⁾ ( Table 5 ).

Table 5. Summary of acute intervention studies and their characteristics

WB, white bread; SM, specific meal; PD, pistachio diet; CHO, carbohydrate; GLP-1, glucagon-like peptide 1.

The physical structure of nuts may also contribute to their satiety effect; they are crunchy and must be mechanically reduced to particles small enough for swallowing. Mastication activates mechanical, nutrient and sensory signalling systems that may modify appetitive sensations ⁽⁹¹⁾ .

Furthermore, a small degree of fat malabsorption has been reported after nut intake, which is attributed to the fat being contained within walled cellular structures that are incompletely digested in the gut, an effect that can be compounded by incomplete mastication ⁽⁹²⁾ . In fact, a cross-over trial conducted on sixteen healthy volunteers consuming pistachios (42 and 84 g/d) or a free-nut diet for 3 weeks, as part of a controlled diet, demonstrated that the metabolisable energy of pistachios, calculated from differences in faecal energy excretion during the different dietary treatments, is 5 % less than the energy calculated by the Atwater general factors, suggesting that the energy from pistachios is not totally utilisable ⁽⁹³⁾ .

Classical markers of CVD

In a pooled analysis of twenty-five intervention trials, participants who consumed an average of 67 g/d of nuts saw a 5 % decrease in total cholesterol, a nearly 7·5 % decrease in LDL-C levels and an 8 % decrease in the LDL-C:HDL-C ratio. The effects of nut consumption were dose-related, and different types of nuts had similar effects on blood lipid levels ⁽⁹⁴⁾ . The effect of pistachio consumption on cardiovascular risk markers has been evaluated in five randomised clinical trials as a primary outcome ^(79-83) and in other studies as a secondary outcome ^{(73, 76, 95)} , giving from 10 to 20 % of energy or from 42 to 100 g/d as pistachios v. diets avoiding the consumption of nuts ( Table 4 ). From them, in a total of five studies, the authors found significant reductions in plasma total cholesterol concentrations in the pistachio-supplemented group ^{(79, 80, 82, 83, 95)} , and in six of them, they found a significant reduction in the total cholesterol:HDL-C ratio and LDL-C:HDL-C ratio ^{(79-83, 95)} . Moreover, LDL-C concentrations were decreased in the pistachio-supplemented group in three studies ^{(82, 83, 95)} , whereas two studies reported no significant reductions in this recognised major cardiovascular risk factor ^{(79, 80)} , although the levels decreased but not significantly in Kocyigit et al. ⁽⁸⁰⁾ . Only Wang et al. ⁽⁷⁶⁾ , in a study of Chinese subjects with the metabolic syndrome, found an increase in plasma LDL-C levels after a 12-week period of dietary intervention with a normoenergetic diet including different amounts of pistachios compared with the normoenergetic diet alone. According to Wang et al. ⁽⁷⁶⁾ , the nutrient content of the diet was underpowered to show changes in the secondary analyses of risk factors such as blood lipids. Notably, dietary intake was not controlled or reported, so it is difficult to ascertain the reason why LDL-C levels increased in the high-pistachio group. With respect to plasma HDL-C, only Sheridan et al. ⁽⁸¹⁾ found a significant increase in this parameter in those subjects supplemented with pistachios.

A beneficial effect of pistachios on BP has also been demonstrated recently in a randomised, cross-over, clinical trial conducted on twenty-eight dyslipidaemic individuals. Participants were randomised to three 4-week interventions: a low-fat control diet; a diet containing 10 % of the total energy content in the form of pistachios; a diet containing 20 % of the total energy as pistachios. A dose-dependent reduction in systolic BP was observed in those subjects supplemented with pistachios, and a decrease in peripheral vascular dilation was observed in those supplemented with higher doses of pistachios ⁽⁹⁶⁾ . The BP-lowering effects of pistachios have also been evaluated in three additional controlled feeding trials as a secondary outcome showing non-significant differences in the changes in systolic or diastolic BP between those subjects supplemented with pistachios and those who did not receive supplementation ^{(76, 81, 83)} .

In conclusion, some evidence suggests that pistachios may improve the blood lipid profile and reduce BP, which could contribute to decreased cardiovascular risk.

Emerging risk factors of CVD

Pistachios are a rich matrix of fat-soluble antioxidants that could have important effects on the control of oxidative stress and a reduced risk of chronic diseases. In a study conducted on forty-four healthy men and women, half of the subjects were randomised to a regular diet group and the other half to a pistachio group (accounting for 20 % of their daily energy intake in the form of pistachios) for 3 weeks. The study showed an increased blood antioxidant potential determined by the production of thiobarbituric acid-reactive substances and decreased malondialdehyde levels, which is an important indicator of lipid peroxidation, in those volunteers consuming pistachios compared with those following a free-nut diet ⁽⁸⁰⁾ . A cross-over, randomised, controlled feeding trial conducted by Kay et al. ⁽⁹⁷⁾ on twenty-eight hypercholesterolaemic adults showed that the consumption of diets containing 10 and 20 % of energy from pistachios (32–63 and 63–126 g/d, respectively) increased antioxidant concentrations in serum, such as γ-tocopherol, lutein and β-carotene, whereas it decreased oxidised LDL concentrations relative to the consumption of a control diet without pistachios. Finally, in a prospective study, Sari et al. ⁽⁸³⁾ assessed the effect of a traditional Mediterranean diet supplemented with pistachios by replacing the monounsaturated fat content constituting approximately 20 % of daily energy intake on thirty-two healthy young men for 4 weeks. They found a significant improvement in endothelium-dependent vasodilation, whereas endothelium-independent vasodilation remained unchanged compared with the Mediterranean diet. An increase in total antioxidant status and superoxide dismutase and a decrease in inflammation and other oxidative markers were also observed. Taken together, these results provide evidence of the beneficial effects of pistachios on the risk of CVD beyond the lipid-lowering effect.

Insulin resistance and type 2 diabetes

Diabetes mellitus is one of the most common diseases worldwide, largely the result of an increase in the prevalence of obesity and physical inactivity. Moreover, T2DM is a recognised risk factor for CVD and other chronic conditions and diseases, and is thus becoming a serious public health burden ^{(98, 99)} . Data from epidemiological and interventional studies suggest that the frequency of nut consumption is inversely related to an increased risk of T2DM, mainly attributed to the fibre, healthy fats, antioxidants and anti-inflammatory compounds ^{(72, 100-104)} in nuts. In addition, among all nuts, pistachios have a low glycaemic index, suggesting a possible effect on reducing postprandial glycaemia and insulinaemia, thereby potentially decreasing the risk of diabetes. The effect of pistachios, consumed alone or combined with meals, on postprandial glycaemia has been evaluated ^{(30, 105)} ( Table 5 ). Thus, whereas pistachios consumed alone had a minimal effect on postprandial glycaemia, the addition of pistachios (56 g) to foods with a high glycaemic index (pasta, parboiled rice and instant mashed potatoes) reduced, in a dose-dependent manner, the total postprandial glycaemic response by 20–30 % ⁽¹⁰⁵⁾ . In a recent randomised, cross-over study conducted on twenty subjects with the metabolic syndrome, 85·04 g of pistachios consumed with bread reduced postprandial glycaemia levels and increased glucagon-like peptide levels compared with bread alone ⁽³⁰⁾ .

In three clinical studies, the effect of pistachio supplementation on glucose concentrations as a secondary outcome was evaluated, with contradictory results. In a controlled, cross-over, clinical trial, participants were randomised to a Mediterranean diet or a Mediterranean diet supplemented with 20 % of energy intake as pistachios for 4 weeks in each arm. Subjects in the intervention period showed a significant decrease in fasting plasma glucose concentrations in comparison to the control period ⁽⁸³⁾ . The second study evaluated the effect of the American Heart Association Step I diet supplemented with 42 or 70 g/d of pistachios compared with the effect of a control diet (American Heart Association Step I), in Chinese subjects with the metabolic syndrome using a randomised, parallel-group, controlled study design. After 12 weeks of intervention, no differences in fasting plasma glucose or insulin levels were observed between the groups, although compared with baseline values, blood glucose levels increased significantly in the control group at week 12 but not in the two pistachio groups ⁽⁷⁶⁾ . Finally, in a third parallel study conducted on sixty subjects with the metabolic syndrome randomised to either an unsalted pistachios diet (20 % energy) or a control diet for 24 weeks, a significant decrease in glucose levels but not in blood insulin levels was observed ⁽³¹⁾ .

In addition to the fibre, healthy fats and low available carbohydrate content, the effect of pistachios on glucose metabolism may be a result of the rich content of carotenoids. A 9-year longitudinal study conducted on 1389 healthy elderly volunteers demonstrated a 58 % lower risk for the development of impaired fasting glucose levels or T2DM mellitus in subjects in the highest quartile of total plasma carotenoids than in those in the lowest quartile, even after adjusting for possible confounding variables ⁽¹⁰⁶⁾ . In a randomised controlled study, the intake of 75 g/d of mixed nuts (including pistachios) in 117 T2DM subjects during 3 months as a replacement for carbohydrate-containing foods in comparison to the intake of healthy whole-wheat muffins, or half portions of both, demonstrated for the first time a significant decrease in HbA _1c levels, even though the subjects were on oral antidiabetic medication. Additionally, and despite the subjects consuming statins, an improvement in total cholesterol was observed ⁽³⁾ .

Despite the positive results observed for glucose metabolism in fasting conditions or postprandial status, more studies are necessary to evaluate the long-term effects of pistachio consumption on insulin resistance, secretion or diabetes control.

Summary and conclusions

Pistachios are nutrient-dense nuts with a healthy nutritional profile including fibre, healthy fats, phytosterols and antioxidant compounds, contributing to a reduced risk of heart disease. Growing evidence suggests that consumption of nuts, including pistachios, improves diet quality and provides several bioactive compounds with recognised properties for weight management, glycaemic control and vascular health.

Acknowledgements

The authors thank Carles Munné (Rovira i Virgili University, Reus, Spain) for his help as editor assistance.

Institut d'Investigació Sanitària Pere Virgili (IISPV) received research funding from American Pistachios Growers (USA) and Paramount Farms International.

All the authors contributed equally to this work.

M. B., M. J.-F. and P. H.-A. have no conflict of interest. J. S.-S. is a non-paid member of the Scientific Advisory Council of the International Nut Council.

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8 Health Benefits of Nuts

don@minimediaco.com (Don Fidler) — Sun, 26 Dec 2021 19:00:40 GMT

8 Health Benefits of Nuts

What Are Nuts?
A Great Source of Many Nutrients
Loaded With Antioxidants
May Aid Weight Loss
May Lower Cholesterol and Triglycerides
Beneficial for Type 2 Diabetes and Metabolic Syndrome
May Reduce Inflammation
High in Beneficial Fiber
May Reduce Your Risk of Heart Attack and Stroke
Delicious, Versatile, and Widely Available
The last word

Nuts are a very popular food.

They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan.

Despite being high in fat, they have a number of impressive health and weight benefits.

Here are the top 8 health benefits of eating nuts .

What Are Nuts?

Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories.

They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.

Fortunately, you can buy most nuts from the store already shelled and ready to eat.

Here are some of the most commonly consumed nuts:

Almonds
Brazil nuts
Cashews
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Walnuts

Though peanuts are technically legumes like peas and beans, they’re usually referred to as nuts due to their similar nutrition profile and characteristics.

SUMMARY

Nuts are edible, high-fat seed kernels enclosed by a hard shell. They’re widely eaten as a snack food or used in cooking.

1. A Great Source of Many Nutrients

Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains:

Calories : 173
Protein : 5 grams
Fat : 16 grams, including 9 grams of monounsaturated fat
Carbs : 6 grams
Fiber : 3 grams
Vitamin E : 12% of the RDI
Magnesium : 16% of the RDI
Phosphorus : 13% of the RDI
Copper : 23% of the RDI
Manganese : 26% of the RDI
Selenium : 56% of the RDI

Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium.

The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.

That being said, nuts are generally an excellent food to eat on a low-carb diet.

SUMMARY

Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.

2. Loaded With Antioxidants

Nuts are antioxidant powerhouses.

Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk.

One study found that walnuts have a greater capacity to fight free radicals than fish.

Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation.

In one study in 13 people, eating walnuts or almonds increased polyphenol levels and significantly reduced oxidative damage, compared to a control meal.

Another study found that 2–8 hours after consuming whole pecans, participants experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol — a major risk factor for heart disease.

However, studies in older people and individuals with metabolic syndrome found that walnuts and cashews didn’t have a big impact on antioxidant capacity, though some other markers improved.

SUMMARY

Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.

3. May Aid Weight Loss

Though they’re considered a high-calorie food, research suggests that nuts may help you lose weight.

One large study assessing the effects of the Mediterranean diet found that people assigned to eat nuts lost an average of 2 inches (5 cm) from their waists — significantly more than those given olive oil.

Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. Some research suggests that pistachios aid weight loss as well.

In one study in overweight women, those eating almonds lost nearly three times as much weight and experienced a significantly greater decrease in waist size compared to the control group.

What’s more, even though nuts are quite high in calories, research shows that your body doesn’t absorb all of them, as a portion of fat stays trapped within the nut’s fibrous wall during digestion.

For instance, while the nutrition facts on a package of almonds may indicate that a 1-ounce (28-gram) serving has 160–170 calories, your body only absorbs about 129 of these calories.

Similarly, recent studies found that your body absorbs about 21% and 5% fewer calories from walnuts and pistachios, respectively, than had previously been reported.

SUMMARY

Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.

4. May Lower Cholesterol and Triglycerides

Nuts have impressive effects on cholesterol and triglyceride levels.

Pistachios have been shown to lower triglycerides in people who are obese and those with diabetes.

In one 12-week study in obese people, those eating pistachios had triglyceride levels nearly 33% lower than in the control group.

The cholesterol-lowering power of nuts may be due to their high content of monounsaturated and polyunsaturated fatty acids.

Almonds and hazelnuts appear to raise “good” HDL cholesterol while reducing total and “bad” LDL cholesterol. One study found that ground, sliced, or whole hazelnuts had similar beneficial effects on cholesterol levels.

Another study in women with metabolic syndrome observed that eating a 1-ounce (30-gram) mix of walnuts, peanuts, and pine nuts per day for 6 weeks significantly lowered all types of cholesterol — except “good” HDL.

Several studies show that macadamia nuts lower cholesterol levels as well. In one trial, a moderate-fat diet including macadamia nuts reduced cholesterol as much as a lower-fat diet.

SUMMARY

Nuts may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol.

5. Beneficial for Type 2 Diabetes and Metabolic Syndrome

Type 2 diabetes is a common disease affecting hundreds of millions of people worldwide.

Metabolic syndrome refers to a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes.

Therefore, type 2 diabetes and metabolic syndrome are strongly linked.

Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes.

First off, they’re low in carbs and don’t raise blood sugar levels much. Thus, substituting nuts for higher-carb foods should lead to reduced blood sugar levels.

Studies suggest that eating nuts may also lower oxidative stress, blood pressure, and other health markers in people with diabetes and metabolic syndrome.

In a 12-week controlled study, people with metabolic syndrome who ate just under 1 ounce (25 grams) of pistachios twice per day experienced a 9% decrease in fasting blood sugar, on average.

What’s more, compared to the control group, the pistachio group had greater reductions in blood pressure and C-reactive protein (CRP), a marker of inflammation linked to heart disease.

However, the evidence is mixed and not all studies note a benefit from eating nuts in people with metabolic syndrome.

SUMMARY

Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.

6. May Reduce Inflammation

Nuts have strong anti-inflammatory properties.

Inflammation is your body’s way of defending itself from injury, bacteria, and other potentially harmful pathogens.

However, chronic, long-term inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging.

In a study on the Mediterranean diet, people whose diets were supplemented with nuts experienced a 35% and 90% decrease in the inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6), respectively.

Similarly, some nuts — including pistachios, Brazil nuts, walnuts, and almonds — have been found to fight inflammation in healthy people and those with serious conditions like diabetes and kidney disease.

Yet, one study on almond consumption in healthy adults observed little difference between the almond and control groups — though a few inflammatory markers decreased in those eating almonds.

SUMMARY

Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.

7. High in Beneficial Fiber

Fiber provides many health benefits.

While your body can’t digest fiber, the bacteria that live in your colon can.

Many types of fiber function as prebiotics or food for your healthy gut bacteria.

Your gut bacteria then ferment the fiber and turn it into beneficial short-chain fatty acids (SCFAs).

These SCFAs have powerful benefits, including improving gut health and reducing your risk of diabetes and obesity.

Plus, fiber helps you feel full and reduces the number of calories you absorb from meals. One study suggests that increasing fiber intake from 18 to 36 grams daily may result in up to 130 fewer calories absorbed.

Here are the nuts with the highest fiber content per 1-ounce (28-gram) serving:

Almonds : 3.5 grams
Pistachios : 2.9 grams
Hazelnuts : 2.9 grams
Pecans : 2.9 grams
Peanuts : 2.6 grams
Macadamias : 2.4 grams
Brazil nuts : 2.1 grams

SUMMARY

Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.

8. May Reduce Your Risk of Heart Attack and Stroke

Nuts are extremely good for your heart.

Several studies suggest that nuts help lower heart disease and stroke risk due to their benefits for cholesterol levels, “bad” LDL particle size, artery function, and inflammation.

Studies found that small, dense LDL particles may increase heart disease risk more than larger LDL particles.

Interestingly, one study on the Mediterranean diet found that people who ate nuts had a significant decline in small LDL particles and an increase in large LDL particles, as well as “good” HDL cholesterol levels.sume either olive oil or nuts with a high-fat meal.

People in the nut group had better artery function and lower fasting triglycerides than the olive oil group — regardless of their initial cholesterol levels.

SUMMARY

Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.

Delicious, Versatile, and Widely Available

Nuts can be enjoyed whole, as nut butters, or chopped up and sprinkled on food.

They’re widely available in grocery stores and online and come in a wide variety of options, including salted, unsalted, seasoned, plain, raw, or roasted.

In general, it’s healthiest to eat nuts raw or toast them in the oven at a temperature below 350°F (175°C). Dry-roasted nuts are the next-best option, but try to avoid nuts roasted in vegetable and seed oils.

Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. However, if you’re going to be storing them for long, a refrigerator or freezer will keep them fresher.

SUMMARY

Nuts can be enjoyed whole, as nut butters, or chopped up on food. They’re healthiest raw or toasted. Store them at room temperature or put them in the fridge or freezer to keep them fresher for longer.

The Last Word

Eating nuts on a regular basis may improve your health in many ways, such as by reducing diabetes and heart disease risk, as well as cholesterol and triglyceride levels.

This nutritious high-fiber treat may even aid weight loss — despite its high calorie count.

As long as you eat them in moderation, nuts make for a tasty addition to a healthy, balanced diet.

7 Ways Hazelnuts Benefit Your Health

don@minimediaco.com (Don Fidler) — Sun, 26 Dec 2021 14:24:49 GMT

7 Ways Hazelnuts Benefit Your Health

Full of Nutrients
Loaded With Antioxidants
May Be Good for the Heart
Linked With Lower Rates of Cancer
Could Decrease Inflammation
May Help Lower Blood Sugar Levels
Easy to Add to Your Diet
The last word

The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree. It is mostly cultivated in Turkey, Italy, Spain and the United States.

Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste.

Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals. Here are seven evidence-based health benefits of hazelnuts.

1. Full of Nutrients

Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats.

One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains:

Calories : 176
Total fat : 17 grams
Protein : 4.2 grams
Carbs : 4.7 grams
Fiber : 2.7 grams
Vitamin E : 21% of the RDI
Thiamin : 12% of the RDI
Magnesium : 12% of the RDI
Copper : 24% of the RDI
Manganese : 87% of the RDI

Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.

Additionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid

Furthermore, a one-ounce serving provides 2.7 grams of dietary fiber, which accounts for about 11% of the DV.

However, hazelnuts contain phytic acid, which has been shown to impair the absorption of some minerals, like iron and zinc, from the nuts.

SUMMARY

Hazelnuts are a rich source of vitamins and minerals like vitamin E, manganese and copper. Additionally, they have a high content of omega-6 and omega-9 fatty acids.

2. Loaded With Antioxidants

Hazelnuts provide significant amounts of antioxidants.

Antioxidants protect the body from oxidative stress, which can damage cell structure and promote aging, cancer and heart disease.

The most abundant antioxidants in hazelnuts are known as phenolic compounds. They are proven to help decrease blood cholesterol and inflammation. They could also be beneficial for heart health and protecting against cancer.

An 8-week study showed that eating hazelnuts, with or without the skin, significantly decreased oxidative stress compared to not eating hazelnuts, which caused no effects.

The majority of the antioxidants present are concentrated in the skin of the nut. However, this antioxidant content could decrease after the roasting process.

Therefore, it is recommended to consume whole, unroasted kernels with the skin rather than peeled kernels, either roasted or unroasted .

SUMMARY

Hazelnuts are rich in phenolic compounds that have been shown to increase antioxidant protection in the body. It is best to eat hazelnuts whole and unroasted to ensure you get the highest concentration of antioxidants.

3. May Be Good for the Heart

Eating nuts has been shown to protect the heart.

In hazelnuts, the high concentration of antioxidants and healthy fats may increase antioxidant potential and lower cholesterol levels in the blood.

One month-long study observed 21 people with high cholesterol levels who consumed 18–20% of their total daily calorie intake from hazelnuts. The results showed that cholesterol, triglycerides and bad LDL cholesterol levels were reduced.

Participants also experienced improvements to artery health and inflammation markers in the blood.

Moreover, a review of nine studies including over 400 people also saw reductions in bad LDL and total cholesterol levels in those who ate hazelnuts, while good HDL cholesterol and triglycerides remained unchanged.

Other studies have shown similar effects on heart health, with results demonstrating lower blood fat levels and increased vitamin E levels.

Moreover, the high content of fatty acids, dietary fiber, antioxidants, potassium and magnesium in hazelnuts seems to help normalize blood pressure.

In general, eating 29 to 69 grams of hazelnuts per day has been linked to improvements in heart health parameters.

SUMMARY

Hazelnuts may increase oxidative capacity and reduce blood lipid levels, which can help reduce the risk of heart disease. They also seem to help normalize blood pressure.

4. Linked With Lower Rates of Cancer

Hazelnuts’ high concentration of antioxidant compounds, vitamins and minerals could give them some anti-cancer properties.

Among other nuts like pecans and pistachios, hazelnuts have the highest concentration of a category of antioxidant known as proanthocyanidins.

Some test-tube and animal studies have shown that proanthocyanidins may help prevent and treat some types of cancers. It is thought that they protect against oxidative stress.

Additionally, hazelnuts are rich in vitamin E, another powerful antioxidant that has exhibited possible protection against cell damage that could cause or promote cancer.

Similarly, hazelnuts provide a whopping 87% the RDI for manganese in a one-ounce serving (1).

Manganese has shown to help the functions of specific enzymes that could reduce oxidative damage and decrease the risk of cancer.

A couple of test-tube studies showed that hazelnut extract could be beneficial in the treatment of cervical, liver, breast and colon cancer.

Furthermore, an animal study using a product made from hazelnut skin extract resulted in a decreased risk of colon cancer after the eight-week study period.

Since most studies investigating the benefits of hazelnuts against cancer development have been done in test tubes and animals, more studies are needed in humans.

SUMMARY

The high concentration of antioxidant compounds, vitamin E and manganese in hazelnuts may help decrease the risk of certain cancers, though more research is needed.

5. Could Decrease Inflammation

Hazelnuts have been linked to reduced inflammatory markers, thanks to their high concentrations of healthy fats.

One study investigated how eating hazelnuts affected inflammatory markers, such as high-sensitivity C-reactive protein, in 21 people with high cholesterol levels.

The participants experienced significant reductions in inflammation after four weeks of following a diet in which hazelnuts accounted for 18–20% of their total calorie intake.

Moreover, eating 60 grams of hazelnuts every day for 12 weeks helped reduce inflammatory markers in overweight and obese people.

Another study examined how eating hazelnuts affected inflammation. It showed that eating 40 grams of hazelnuts may reduce the inflammatory response in healthy people.

Similarly, 50 people with metabolic syndrome experienced a decrease in inflammation after consuming 30 grams of a combination of raw nuts — 15 grams walnuts, 7.5 grams almonds and 7.5 grams hazelnuts — for 12 weeks, compared to a control group.

However, most studies conclude that eating hazelnuts alone is not enough. In order to reduce inflammation, it is also important to follow a calorie-controlled diet.

SUMMARY

Hazelnuts may help prevent and decrease inflammation due to their high concentrations of healthy fats. Nevertheless, other factors are also important.

6. May Help Lower Blood Sugar Levels

Nuts, like almonds and walnuts, have been shown to help reduce blood sugar levels.

Although not abundant, there is research that hazelnuts may also help reduce blood sugar levels.

One study explored the effect of hazelnuts on fasting blood sugar levels in 48 people with type 2 diabetes. About half consumed hazelnuts as a snack, while the others served as a control group.

After eight weeks, the hazelnut group did not experience significant reductions in fasting blood sugar levels.

However, another study gave a combination of 30 grams of mixed nuts — 15 grams walnuts, 7.5 grams almonds and 7.5 grams hazelnuts — to 50 people with metabolic syndrome.

After 12 weeks, the results showed a significant reduction in fasting insulin levels.

Additionally, oleic acid, which is the main fatty acid in hazelnuts, has been shown to have beneficial effects on insulin sensitivity.

A two-month study showed that a diet rich in oleic acid significantly reduced fasting blood sugar and insulin levels, while increasing insulin sensitivity, in 11 people with type 2 diabetes.

It seems that a diet rich in nuts, including hazelnuts, could help lower your blood sugar and increase insulin sensitivity.

SUMMARY

Hazelnuts contain several compounds that may help lower blood sugar levels. However, the evidence is limited and their potential benefits need to be studied further.

7. Easy to Add to Your Diet

Hazelnuts can be incorporated into the diet as a healthy snack or as an ingredient in many dishes.

You can purchase and enjoy them raw, roasted, whole, sliced or ground. Interestingly enough, it seems that people prefer sliced and whole hazelnuts rather than ground ones.

While the highest concentration of antioxidants is in the skin, some recipes require you to remove the skin. This can be done by baking the kernels in the oven for about 10 minutes, which makes the skins easy to then peel.

Peeled hazelnuts can be ground to make flour for baking or to make hazelnut butter, a nutritious spread.

Moreover, hazelnuts can also be coated with chocolate or spices, like cinnamon or cayenne, for a sweet or spicy treat.

They also make a great complement to cakes or topping for ice creams and other desserts.

SUMMARY

Hazelnuts can be found whole, sliced, ground, raw or roasted. They are commonly eaten as a snack or added to baked goods and other dishes. It’s best to eat them with the skin on.

The Last Word

Hazelnuts are packed with nutrients, including vitamins, minerals, antioxidant compounds and healthy fats.

They may also have health benefits, including helping decrease blood fat levels, regulating blood pressure, reducing inflammation and improving blood sugar levels, among others.

On the downside, just like other nuts, hazelnuts may cause allergic reactions in some people.

All in all, hazelnuts are an excellent and delicious source of nutrients that can be easily incorporated into your diet.

9 Health Benefits of Pistachios

don@minimediaco.com (Don Fidler) — Sat, 25 Dec 2021 15:40:20 GMT

9 Health Benefits of Pistachios

Pistachio nuts are not only tasty and fun to eat but also super healthy.

These edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.

What’s more, they contain several essential nutrients and can aid weight loss and heart and gut health.

Interestingly, people have been eating pistachios since 7000 BC. Nowadays, they’re very popular in many dishes, including ice cream and desserts.

Here are 9 evidence-based health benefits of pistachios.

1. Loaded with nutrients

Pistachios are very nutritious, with a 1-ounce (28-gram) serving of about 49 pistachios containing the following:

Calories: 159
Carbs: 8 grams
Fiber: 3 grams
Protein: 6 grams
Fat: 13 grams (90% are unsaturated fats)
Potassium: 6% of the Reference Daily Intake (RDI)
Phosphorus: 11% of the RDI
Vitamin B6: 28% of the RDI
Thiamine: 21% of the RDI
Copper: 41% of the RDI
Manganese: 15% of the RDI

Notably, pistachios are one of the most vitamin B6-rich foods around.

Vitamin B6 is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells.

Pistachios are also rich in potassium, with one ounce containing more potassium than half of a large banana.

SUMMARY

Pistachios are high in protein, fiber, and antioxidants. They also boast several other important nutrients, including vitamin B6 and potassium.

2. High in antioxidants

Antioxidants are vital to your health.

They prevent cell damage and play a key role in reducing the risk of disease, such as cancer.

Pistachios contain more antioxidants than most other nuts and seeds. In fact, only walnuts and pecans contain more.

In one 4-week study, participants who ate either one or two servings of pistachios per day had greater levels of lutein and γ-Tocopherol, compared with participants who did not eat pistachios.

Among nuts, pistachios have the highest content of lutein and zeaxanthin, both of which are very important antioxidants for eye health.

They protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost.

Furthermore, two of the most abundant groups of antioxidants in pistachios — polyphenols and tocopherols — may help protect against cancer and heart disease.

Interestingly, the antioxidants in pistachios are very accessible in the stomach. Therefore, they are more likely to be absorbed during digestion.

SUMMARY

Pistachios are among the most antioxidant-rich nuts around. They’re high in lutein and zeaxanthin, both of which promote eye health.

3. Low in calories yet high in protein

While eating nuts has many health benefits, they’re typically high in calories.

Fortunately, pistachios are among the lowest-calorie nuts.

One ounce (28 grams) of pistachios contains 159 calories, compared with 185 calories in walnuts and 193 calories in pecans.

With protein comprising about 20% of their weight, pistachios are second only to almonds when it comes to protein content.

They also have a higher ratio of essential amino acids ⁠— the building blocks of protein ⁠— than any other nut.

These amino acids are considered essential because your body cannot make them, so you must obtain them from your diet.

Meanwhile, other amino acids are considered semi-essential, meaning that they can be essential under certain circumstances, depending on the health of the individual.

One of these semi-essential amino acids is L-arginine, which accounts for 2% of the amino acids in pistachios. It’s converted into nitric oxide in your body, which is a compound that causes your blood vessels to dilate, aiding blood flow.

SUMMARY

Pistachios contain fewer calories and more protein than most other nuts. Also, their essential amino acid content is higher than any other nut.

4. May aid weight loss

Despite being an energy-dense food, nuts are one of the most weight-loss-friendly foods.

While few studies have looked at the effects of pistachios on weight, those that exist are promising.

Pistachios are rich in fiber and protein, both of which increase feelings of fullness and help you eat less.

In one 12-week weight loss program, those who ate 1.9 ounces (53 grams) of pistachios per day as an afternoon snack had twice the reduction in body mass index, compared with those who ate 2 ounces (56 grams) of pretzels per day.

Moreover, another 24-week study in individuals with excess weight showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 cm) more from their waistlines than those who did not eat pistachios.

One factor possibly contributing to pistachios’ weight loss properties is that their fat content might not be fully absorbed.

In fact, studies have demonstrated the malabsorption of fats from nuts. This is because part of their fat content is stuck within their cell walls, preventing it from being digested in the gut.

What’s more, shelled pistachios are good for mindful eating, as shelling the nuts takes time and slows the rate of eating. The leftover shells also give you a visual clue of how many nuts you have eaten.

One study showed that individuals who ate in-shell pistachios consumed 41% fewer calories than individuals who ate shelled pistachios.

SUMMARY

Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.

5. Promote healthy gut bacteria

Pistachios are high in fiber, with one serving containing 3 grams.

Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.

Gut bacteria then ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease.

Butyrate is perhaps the most beneficial of these short-chain fatty acids.

Eating pistachios has been shown to increase the number of butyrate-producing bacteria in the gut to a greater extent than eating almonds.

SUMMARY

Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.

6. May lower cholesterol and blood pressure

Pistachios may reduce your risk of heart disease in various ways.

In addition to being high in antioxidants, pistachios may lower blood cholesterol and improve blood pressure, thus lowering your risk of heart disease.

In fact, several studies have demonstrated the cholesterol-lowering effects of pistachios.

Many studies on pistachios and blood lipids are conducted by replacing part of the calories in a diet with pistachios. Up to 67% of these studies have shown reductions in total and LDL (bad) cholesterol and increases in HDL (good) cholesterol.

Meanwhile, none of these studies observed that eating pistachios harmed the blood lipid profile.

One 4-week study in people with high LDL cholesterol had participants consume 10% of their daily calories from pistachios.

The study showed that the diet lowered LDL cholesterol by 9%. What’s more, a diet consisting of 20% of calories from pistachios lowered LDL cholesterol by 12% .

In another study, 32 young men followed a Mediterranean diet for 4 weeks. Then, pistachios were added to that diet in place of its monounsaturated fat content, totaling about 20% of their daily calorie intake.

After 4 weeks on the diet, they experienced a 23% reduction in LDL cholesterol, 21% reduction in total cholesterol, and 14% reduction in triglycerides.

Moreover, pistachios seem to lower blood pressure more than other nuts.

A review of 21 studies found that eating pistachios reduced the upper limit of blood pressure by 1.82 mm/Hg and the lower limit by 0.8 mm/Hg.

SUMMARY

Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.

7. May promote blood vessel health

The endothelium is the inner lining of blood vessels.

It’s important that it works properly, as endothelial dysfunction is a risk factor for heart disease.

Vasodilation is the widening or dilating of blood vessels. Endothelial dysfunction is characterized by reduced vasodilation, which decreases blood flow.

Nitric oxide is a compound that plays an important role in vasodilation. It causes blood vessels to dilate by signaling the smooth cells in the endothelium to relax.

Pistachios are a great source of the amino acid L-arginine, which is converted into nitric oxide in the body. Therefore, these tiny nuts may play an important role in promoting blood vessel health.

One study in 42 patients who consumed 1.5 ounces (40 grams) of pistachios a day for 3 months showed improvements in markers of endothelial function and vascular stiffness.

Another 4-week study had 32 healthy young men consume a diet consisting of 20% of calories from pistachios. It found that endothelium-dependent vasodilation improved by 30%, compared with when they followed a Mediterranean diet.

Proper blood flow is important for many bodily functions, including erectile function.

In one study, men with erectile dysfunction experienced a 50% improvement in parameters of erectile function after eating 3.5 ounces (100 grams) of pistachios a day for 3 weeks.

That said, a 100-gram serving of pistachios is quite large, containing about 557 calories.

SUMMARY

Pistachio nuts may play an important role in promoting blood vessel health. That’s because they are rich in L-arginine, which, when converted into nitric oxide, helps dilate your blood vessels.

8. May help lower blood sugar

Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause large blood sugar spikes.

Perhaps not surprisingly, studies have shown that eating pistachios can help promote healthy blood sugar levels.

One study showed that when 2 ounces (56 grams) of pistachios were added to a carb-rich diet, healthy individuals’ blood sugar response after a meal was reduced by 20–30%.

In another 12-week study, individuals with type 2 diabetes showed a 9% reduction in fasting blood sugar after eating 0.9 ounces (25 grams) of pistachios as a snack twice per day.

In addition to being rich in fiber and healthy fats, pistachio nuts are rich in antioxidants, carotenoids, and phenolic compounds, all of which are beneficial for blood sugar control.

Therefore, simply adding pistachios to your diet may help manage your blood sugar levels in the long term.

SUMMARY

Pistachios have a low glycemic index, which might promote lower blood sugar levels.

9. Delicious and fun to eat

Pistachios can be enjoyed in a variety of ways.

These include as a snack, salad garnish, or pizza topping, or even in baking, adding a beautiful green or purple color to various desserts and dishes.

Some delicious and green-colored desserts include pistachio gelato or cheesecake.

Plus, like other nuts, they can be used to make pesto or nut butter.

You can even try sprinkling them over your favorite oven-baked fish, adding them to your morning granola, or making your own dessert crust.

Lastly, pistachios can be enjoyed on their own as a convenient, tasty, and healthy snack.

SUMMARY

Besides being a great snack, pistachios can be used in baking and cooking, adding a green or purple color to various dishes.

The bottom line

Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.

Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.

What’s more, they’re delicious, versatile, and fun to eat. For most people, including pistachios in their diet is a great way to improve overall health.

Antioxidants Explained in Simple Terms

don@minimediaco.com (Don Fidler) — Fri, 24 Dec 2021 14:14:17 GMT

Antioxidants Explained in Simple Terms

You may have heard a lot of talk about antioxidants.

However, few people know what they are or how they work.

This article tells you everything you need to know about antioxidants.

What are antioxidants?

Antioxidants are molecules that fight free radicals in your body.

Free radicals are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer.

Your body has its own antioxidant defenses to keep free radicals in check.

However, antioxidants are also found in food, especially in fruits, vegetables, and other plant-based, whole foods. Several vitamins, such as vitamins E and C, are effective antioxidants.

Antioxidant preservatives also play a crucial role in food production by increasing shelf life.

SUMMARY

Antioxidants are molecules that neutralize free radicals, unstable molecules that can harm your cells.

How free radicals function

Free radicals are constantly being formed in your body.

Without antioxidants, free radicals would cause serious harm very quickly, eventually resulting in death.

However, free radicals also serve important functions that are essential for health.

For example, your immune cells use free radicals to fight infections.

As a result, your body needs to maintain a certain balance of free radicals and antioxidants.

When free radicals outnumber antioxidants, it can lead to a state called oxidative stress.

Prolonged oxidative stress can damage your DNA and other important molecules in your body. Sometimes it even leads to cell death.

Damage to your DNA increases your risk of cancer, and some scientists have theorized that it plays a pivotal role in the aging process.

Several lifestyle, stress, and environmental factors are known to promote excessive free radical formation and oxidative stress, including:

air pollution
cigarette smoke
alcohol intake
toxins
high blood sugar levels.
high intake of polyunsaturated fatty acids.
radiation, including excessive sunbathing
bacterial, fungal, or viral infections
excessive intake of iron, magnesium, copper, or zinc.
too much or too little oxygen in your body.
intense and prolonged exercise, which causes tissue damage.
excessive intake of antioxidants, such as vitamins C and E.
antioxidant deficiency.

Prolonged oxidative stress leads to an increased risk of negative health outcomes, such as cardiovascular disease and certain types of cancer.

SUMMARY

Your body needs to maintain a certain balance between free radicals and antioxidants. When this equilibrium is disrupted, it can lead to oxidative stress.

Antioxidants in foods

Antioxidants are essential for the survival of all living things.

Your body generates its own antioxidants, such as the cellular antioxidant glutathione.

Plants and animals, as well as all other forms of life, have their own defenses against free radicals and oxidative damage.

Therefore, antioxidants are found in all whole foods of plant and animal origin.

Adequate antioxidant intake is important. In fact, your life depends on the intake of certain antioxidants — namely, vitamins C and E.

However, many other non-essential antioxidants occur in food. While they’re unnecessary for your body, they play an important role in general health.

The health benefits associated with a diet rich in plants is at least partially due to the variety of antioxidants they provide.

Berries, green tea, coffee, and dark chocolate are renowned for being good sources of antioxidants.

According to some studies, coffee is the single biggest source of antioxidants in the Western diet, but this is partly because the average individual doesn’t eat that many antioxidant-rich foods.

Meat products and fish also contain antioxidants, but to a lesser extent than fruits and vegetables.

Antioxidants can increase the shelf life of both natural and processed foods. Therefore, they’re frequently used as food additives. For instance, vitamin C is often added to processed foods to act as a preservative.

SUMMARY

Your diet is an essential source of antioxidants, which are found in animal and plant foods — especially vegetables, fruits, and berries.

Types of dietary antioxidants

Antioxidants can be categorized as either water- or fat-soluble.

Water-soluble antioxidants perform their actions in the fluid inside and outside cells, whereas fat-soluble ones act primarily in cell membranes.

Important dietary antioxidants include:

Vitamin C. This water-soluble antioxidant is an essential dietary nutrient.
Vitamin E. This fat-soluble antioxidant plays a critical role in protecting cell membranes against oxidative damage.
Flavonoids. This group of plant antioxidants has many beneficial health effects.

Many substances that happen to be antioxidants also have other important functions.

Notable examples include curcuminoids in turmeric and oleocanthal in extra virgin olive oil. These substances function as antioxidants but also have potent anti-inflammatory activity.

SUMMARY

Many types of antioxidants occur in foods, including flavonoids and vitamins C and E.

Should you take antioxidant supplements?

Dietary intake of antioxidants is essential for optimal health, but more is not always better.

Excessive intake of isolated antioxidants can have toxic effects and may even promote rather than prevent oxidative damage — a phenomenon termed the “antioxidant paradox”.

Some studies even show that high doses of antioxidants increase your risk of death.

For this reason, most health professionals advise people to avoid high-dose antioxidant supplements, although further studies are needed before solid conclusions can be reached.

Eating plenty of antioxidant-rich whole food is a much better idea. Studies indicate that foods reduce oxidative damage to a greater extent than supplements.

For example, one study compared the effects of drinking blood-orange juice and sugar water, both of which contained equal amounts of vitamin C. It found that the juice had significantly greater antioxidant power.

These results suggest that foods’ compounds work synergistically. Taking just one or two isolated nutrients won’t have the same beneficial effects.

The best strategy to ensure adequate antioxidant intake is to follow a diet rich in various vegetables and fruits, alongside other healthy habits.

However, low-dose supplements, such as multivitamins, may be beneficial if you are deficient in certain nutrients or unable to follow a healthy diet.

SUMMARY

Studies suggest that taking regular, high-dose antioxidant supplements may be harmful. If possible, get your daily dose of antioxidants from whole foods, such as fruits and vegetables.

The bottom line

Adequate antioxidant intake is essential to a healthy diet, although some studies suggest that high-dose supplements may be harmful.

The best strategy is to get your daily dose of antioxidants from healthy plant foods, such as fruits and vegetables.

What’s the Difference Between Saturated and Unsaturated Fat?

don@minimediaco.com (Don Fidler) — Fri, 24 Dec 2021 14:10:13 GMT

What’s the Difference Between Saturated and Unsaturated Fat?

Saturated fat | Unsaturated fat | Recommended levels | Tips and tricks | Takeaway

What are dietary fats?

Dietary fat may have a bad reputation, but fat is vital for your health. The body actually needs fat for energy and for many critical processes such as the absorption of certain vitamins and minerals.

For several decades, American grocery stores have been stocked with an assortment of fat-free and low-fat food products. Because fat is high in calories, eliminating it seemed like a good way to manage weight and improve health.

Unfortunately, added sugars and refined carbohydrates are often used to replace fat in processed foods. That adds up to a lot of extra calories with little to no nutritional value.

There’s one bad fat that you should avoid, though: trans fats. They have no nutritional value and are harmful to your health.

They’re often found in:

fried foods
processed snacks
baked goods

In June 2015, the U.S. Food and Drug Administration (FDA)Trusted Source

announced its position that partially hydrogenated oils, the main source of artificial trans fat in processed foods, aren’t “generally recognized as safe” to eat. Food manufacturers have 3 years to phase them out.

This process has already begun. The World Health Organization (WHO) is working to eliminate trans fats from the global food supply by 2023.

Two other types of dietary fat are saturated and unsaturated fat. Rather than trying to cut fat, learning more about these two types of fat and how they affect your body is more helpful.

What is saturated fat?

Fats that are tightly packed with no double bonds between the fatty acids are called saturated fats. There are some exceptions, but most are solid at room temperature.

Sources of saturated fat include:

fatty pieces of meat such as beef and lamb
some pork and chicken products
dairy products including cream, whole milk, butter, shortening, and cheese
coconut and palm oils

The debate over whether consumption of saturated fat is bad for heart health has been ongoing for decades. Research studies offer conflicting findings regarding the impact of saturated fat on heart health, making this topic particularly confusing for consumers.

While it’s clear that saturated fats raise blood lipidsTrusted Source

, including low-density lipoprotein (LDL) cholesterol levels and certain other heart disease risk factors, such as inflammation, it’s unclear whether saturated fats increase the risk for heart disease.

For example, a 2014 review of 32 studies that included 27 randomized control trials involving over 650,000 people found no association between saturated fat intake and heart disease risk.

The review concluded that, “Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.”

However, other studies have shown that saturated fat intake may increase the risk for heart disease.

While research on this subject is ongoing, it’s important to keep in mind that saturated fat is just one piece of your dietary intake. What matters most for maintaining your health and reducing your disease risk is the overall quality of your dietary intake and lifestyle.

A diet high in saturated fat may raise your low-density lipoprotein (LDL) cholesterol levels, which will raise your risk for heart disease and type 2 diabetes.

An early study showed that grass-fed beef may elevate cholesterol less than grain-fed beef. Grass-fed lean beef usually contains less fat.

The typical American diet is too high in saturated fats.

What is unsaturated fat?

Unsaturated fats are loosely packed. They tend to be liquid at room temperature.

There are two main types of unsaturated fat:

Monounsaturated fats

Research shows that consumption of plant-based monounsaturated fats may help lower your risk for cardiovascular disease and overall mortality .

Foods that are highest in monounsaturated fats include:

olive oil
peanut oil
avocados
most nuts
most seeds

Polyunsaturated fats

Your body needs polyunsaturated fats to function. Polyunsaturated fats help with muscle movement and blood clotting. Since your body doesn’t make this type of fat, you have to get it through your diet.

Polyunsaturated fats can be further divided into two types: omega-3 and omega-6 fatty acids.

Omega-3 fatty acids are beneficial for heart health.

The best sources of omega-3 fatty acids are:

fatty fish, such as sardines, tuna, salmon, trout, mackerel, and herring
ground flax and flaxseed oil
soybeans
oysters
walnuts
sunflower seeds
chia seeds
hemp seeds

There’s debate about the inflammatory role of omega-6 fatty acids. Most Americans consume more than enough of them. Consuming too many foods rich in omega-6 fats may increase inflammation in your body and raise your risk for certain health conditions, including obesity.

Omega-6 fatty acids can be found in:

canola oil
safflower oil
soybean oil
sunflower oil
walnut oil
corn oil

According to Harvard Medical School, recent research reveals that there’s not enough evidence that saturated fat raises your risk for cardiovascular disease.

However, according to a 2017 studyTrusted Source , evidence suggests that choosing polyunsaturated fats in place of saturated fat may reduce the risk. That’s not the case if you replace saturated fat with sugar and processed carbohydrates.

Some oils may have more health benefits than others. Canola oil, although considered an unsaturated fat, is highly refined. According to a 2018 study , research has shown that it may have negative effects on health. Eating oils in moderation and varying your intake of types of oils is recommended.

A 2016 studyTrusted Source has found that repeatedly heating vegetable oils can decrease their antioxidant activity and increase free radical production, which may lead to poor health effects. Avoid overheating or burning of vegetable oils to keep their nutrient content.

What are the recommended levels of fat intake?

People need fats, so you don’t have to do without them. However, regulatory authorities recommend that you eat saturated fat in moderation.

The American Heart AssociationTrusted Source

recommends limiting your intake of saturated fat to less than 6 percentTrusted Source

of your daily calories. That translates to about 120 caloriesTrusted Source

, or about 13 grams per dayTrusted Source

on a 2,000-calorie daily diet.

According to the Cleveland Clinic, total fat intake should be between 20 and 35 percent , which is equal to 44 to 77 grams of total fat daily on a 2,000-calorie diet.

However, research shows that certain higher fat diets, such as the Mediterranean diet , and low-carbohydrate diets , are beneficial for overall health. Ultimately, your energy needs, genetics, and lifestyle are the best indicators of your macronutrient needs.

Tips for making sure your diet is balanced

Choosing to incorporate nutritious sources of fat in your diet can benefit your health in many ways, including:

increasing satiety and reducing hunger
helping you maintain a healthy weight
improving blood lipid levels

However, all fats are not created equal.

The following table can help you choose the healthiest fat sources.

Unhealthy sources of fat
Healthy sources of fat
margarine
olive oil, avocado oil, and coconut oil
ice cream, icing, and other high-fat, sugary foods
unsweetened whole or low-fat yogurt
high-calorie fatty beverages such as whole chocolate milk
fried foods
vegetable shortening
avocados
unsweetened coconut
olives
processed meats such as bacon and lunchmeats
nuts, seeds, and nut butters
refined vegetable oils, including canola oil
packaged high-fat foods such as chips and cookies
high-fat fish such as salmon and sardines
whole eggs
chia and hemp seeds

Other high-fat foods such as cheese and butter can fit into a healthy lifestyle as well. Just use moderation with these and other high-fat foods as they’re rich in calories and can lead to weight gain if overconsumed.

When preparing meals, keep in mind that certain fats are more appropriate for high-heat cooking methods, while others should only be added to dishes after cooking because they’re more heat sensitive.

For example, extra virgin olive oil or avocado oil work well for sautéing or pan-frying, while delicate oils such as walnut and flax oils should only be used to flavor dishes after cooking.

Here are some healthy eating tips:

Sauté with olive oil or avocado oil.
Bake with olive, sunflower, coconut, or avocado oil.
Bake, broil, or grill seafood and poultry instead of frying.

When grocery shopping, read nutrition labels carefully. Be cautious when buying reduced-fat products as the fats are often replaced with sugars and other additives that aren’t good for your overall health.

The easiest way to ensure that you’re choosing healthy items when shopping is to fill your cart with mostly whole, unprocessed, nutrient-dense foods like vegetables, fruits, filling protein sources, and healthy fats.

The bottom line

Healthy eating starts with a diet rich in whole foods, including sources of healthy fats like avocados, nuts, seeds, eggs, and olive oil.

Just as overconsuming any macronutrient can cause weight gain, eating too many fat-rich foods can cause you to gain weight if the calories aren’t accounted for elsewhere in your diet.

Having overweight or obesity can raise your risk for heart disease and other chronic health conditions like diabetes.

However, fats are an essential part of the diet. Try to choose the right types of fats and to enjoy them in moderation as part of a healthful eating plan.

Are Cashews Good for You?

don@minimediaco.com (Don Fidler) — Fri, 24 Dec 2021 12:04:28 GMT

Are Cashews Good for You?

Cashews are a kidney-shaped seed sourced from the cashew tree — a tropical tree native to Brazil but now cultivated in various warm climates across the world.

While “raw” cashews are widely sold, truly raw cashews are not safe to eat, as they contain a substance known as urushiol, found in poison ivy. Urushiol is toxic, and contact with it can trigger a skin reaction in some people.

Cashew kernels are cooked in processing to remove this toxic liquid, and this resulting product is sold as “raw”.

Although commonly referred to as tree nuts, and nutritionally comparable to them, cashews are really seeds. They’re rich in nutrients and beneficial plant compounds and make for an easy addition to many dishes.

Like most nuts, cashews may also help improve your overall health. They’ve been linked to benefits like weight loss, improved blood sugar control, and a healthier heart.

This article reviews the nutrition, benefits, and downsides of cashews to determine whether they’re good for you.

Rich in nutrients

Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with around:

Calories: 157
Protein: 5 grams
Fat: 12 grams
Carbs: 9 grams
Fiber: 1 gram
Copper: 67% of the Daily Value (DV)
Magnesium: 20% of the DV
Manganese: 20% of the DV
Zinc: 15% of the DV
Phosphorus: 13% of the DV
Iron: 11% of the DV
Selenium: 10% of the DV
Thiamine: 10% of the DV
Vitamin K: 8% of the DV
Vitamin B6: 7% of the DV

Cashews are especially rich in unsaturated fats — a category of fats linked to a lower risk of premature death and heart disease.

They’re also low in sugar, a source of fiber, and contain almost the same amount of protein as an equivalent quantity of cooked mea t.

In addition, cashews contain a significant amount of copper, a mineral essential for energy production, healthy brain development, and a strong immune system. They’re also a great source of magnesium and manganese, nutrients important for bone health .

SUMMARY

Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.

Contain beneficial plant compounds

Nuts and seeds are considered antioxidant powerhouses, and cashews are no exception.

Antioxidants are beneficial plant compounds that keep your body healthy by neutralizing damage-causing molecules known as free radicals. In turn, this helps reduce inflammation and increases your body’s ability to stay healthy and free from disease.

Cashews are a rich source of polyphenols and carotenoids — two classes of antioxidants also found in other tree nuts.

Studies link antioxidants in nuts like walnuts, pecans, and almonds to lower levels of oxidative cell damage.

Due to their similar antioxidant profile, cashews may be expected to offer similar oxidation-fighting benefits. This may be particularly true of roasted cashews, which appear to have an increased antioxidant activity compared with their “raw” counterparts.

That said, the number of cashew-specific studies are limited and more research is needed before strong conclusions can be made.

SUMMARY

Cashews are rich in carotenoids and polyphenols, two categories of antioxidants that may help reduce inflammation and offer protection from disease. However, more cashew-specific research is needed.

May help you lose weight

Nuts are rich in calories and fat. Hence, people wishing to lose weight have traditionally been advised to limit the amount of nuts in their diet.

However, research is starting to link nut-rich diets to greater weight loss and overall lower body weights than nut-free diets.

This may in part be explained by the fact that cashews appear to provide the body with fewer calories than once thought.

According to the FoodData Central database of the Unites States Department of Agriculture (USDA), cashews provide 157 calories per 1-ounce (28-gram) serving.

However, recent research suggests that the human body may only digest and absorb around 84% of these calories. This is likely because a portion of the fat they contain remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion.

On the other hand, roasting or grinding nuts may increase your body’s ability to fully digest them, thereby increasing the number of calories absorbed.

As a result, weight loss benefits may be strongest for whole, “raw” cashews, although more research is needed to confirm this. And you may be sacrificing the antioxidant benefit that comes with roasting cashews.

In addition to providing fewer calories than expected, nuts are also rich in protein and fiber, which are known to reduce hunger and promote feelings of fullness, both of which can further promote weight loss .

SUMMARY

Cashews appear to provide fewer calories than once thought. Their rich fiber and protein content can help reduce hunger and increase feeling full. Put together, all of these factors may help you lose excess weight.

Heart health

Diets rich in nuts, including cashews, have been consistently linked to a lower risk of disease, such as stroke and heart disease.

A few studies have focused on the specific heart health benefits of cashews.

One found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol ratios than those who ate no cashews at all.

A low LDL to HDL ratio is typically viewed as a marker of good heart health.

Two other studies link cashew nut consumption to higher HDL cholesterol levels and lower blood pressure, as well as lowering total and LDL cholesterol levels.a recent review shows conflicting results. One of the included studies suggests that regular intake of cashews may lower blood pressure and triglyceride levels. However, it finds no effect on total, LDL, or HDL cholesterol levels.

Similarly, another review failed to find any significant changes in cholesterol or triglyceride levels following the consumption of 1–3.8 ounces (28–108 grams) of cashews per day for 4–12 weeks.

Researchers suggest that these inconsistent results may be due to the limited number of studies and their small participant sizes. They conclude that although cashews are just as likely to benefit heart health as other nuts, more research is needed to confirm this.

There also may be differences based on whether participants in these studies replaced more unhealthy snacks with cashews or just added cashews to their current eating patterns.

SUMMARY

Nut-rich diets are consistently shown to be beneficial to heart health. Cashews appear to offer some benefits to lower blood pressure, triglycerides, and cholesterol. However, more studies are needed before strong conclusions can be made.

May be beneficial for people with type 2 diabetes

People with type 2 diabetes may benefit from adding cashews to their diet.

That’s in part because cashews are a good source of fiber, a nutrient that helps prevent blood sugar spikes and which is believed to offer protection against type 2 diabetes.

Studies looking at the effects of cashews on blood sugar levels are limited.

However, in one study, people with type 2 diabetes who ate 10% of their daily calories from cashews had overall lower insulin levels — a marker of blood sugar control — than those who ate no cashews at all.

Moreover, cashews only contain 8 grams of net carbs per portion, of which less than 2 grams come from sugars.

Net carbs refer to the total amount of carbs in a food, minus the amount of fiber it contains — providing a value for the net amount of carbs that your body can actually absorb.

Substituting foods higher in net carbs and sugar with cashews is likely to help reduce blood sugar levels.

That said, more research is needed to examine the effects of cashew-rich diets in people with type 2 diabetes.

SUMMARY

Cashews are low in sugar and rich in fiber — two factors which, when combined, may help reduce blood sugar levels and protect against the development of type 2 diabetes. However, more research is needed to confirm these benefits.

Easy to add to your diet

Cashews are very easy to add to your diet.

They can be eaten “raw” or roasted, and make for an easy portable snack.

Whole or ground cashews can also be incorporated into a variety of dishes, ranging from scrambled tofu and stir fries, to soup, salads, and stews.

Cashew butter is another way to add cashews to your diet. Spread it on toast or stir it into yogurt or oatmeal. You can also process cashew butter together with oats and your favorite dried fruit to make homemade, bake-free energy balls.

Cashews can also be soaked and blended together with apple cider vinegar or lemon juice to make your own dairy-free sour cream or cream cheese. Use these to add flavor to meals or make dairy-free versions of your favorite desserts.

Just keep in mind that some roasted and salted cashews can contain significant amounts of added oils and salt. If your goal is to limit excess salt or added fats, consider choosing dry roasted or “raw” unsalted cashew varieties whenever possible.

SUMMARY

Cashews are a versatile addition to any diet. Eat them on their own, add them to your favorite dishes, or use them to make cashew-based sauces and desserts. Choose dry roasted or “raw” unsalted varieties whenever possible.

Potential downsides

Cashews are generally a safe addition to most people’s diets.

Keep in mind that roasted or salted cashews can contain high levels of added oils or salt. For this reason, it may be best to opt for unsalted dry roasted or “raw” (unroasted) varieties instead.

Some research suggests that roasted cashews may contain higher levels of health-promoting antioxidants than unroasted cashews. Consider roasting unroasted cashews yourself at home without extra oils.

To do so, simply spread your unroasted cashews in one layer on a baking tray. Then, dry roast them at 350°F (188°C) on the middle rack of your oven for 8–15 minutes. Remember to stir the cashews in 3–5-minute intervals to avoid burning.

Alternatively, toss your cashews in a skillet over medium heat for 3–5 minutes, or until the cashews become slightly brown.

Moreover, cashews contain phytates which can make it more difficult for your body to absorb the vitamins and minerals they contain. Soaking your nuts overnight before adding them to dishes will help reduce their phytate content and improve their digestibility.

Finally, cashews are classified as tree nuts. Therefore, people allergic to tree nuts, such as almonds, Brazil nuts, pecans, pistachios, walnuts, or hazelnuts, may have a higher risk of also being allergic to cashews.

SUMMARY

Cashews are generally considered safe. For most benefits, consider purchasing unroasted (sold as “raw), unsalted cashews and soaking them before eating, whenever possible. Dry roasting cashews improves the antioxidant activity.

The bottom line

Cashews are rich in fiber, protein, and healthy fats. They also contain a variety of vitamins, minerals, and health-protective beneficial plant compounds.

Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health. However, there’s less research on cashews than on other nuts. Therefore, more cashew-specific studies are needed to confirm these benefits.

That said, there are little downsides to adding more cashews to your diet. Just remember to pick unsalted dry roasted or unroasted varieties whenever possible.

Food Can Be The Perfect Gift

don@minimediaco.com (Don Fidler) — Mon, 20 Dec 2021 16:08:26 GMT

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Customers:

Food that can be shared is always appropriate for your customers. Many organizations have policies that state gifts may not be taken unless they are under a certain dollar amount or can be shared. It’s also difficult to know what personal gift to buy someone unless you know them well. So, in this case, choose food items that can be shared and that appeal to the masses. A mixture of savory and sweets are ideal. Nuts, fruits, cookies and candies, perhaps cheeses, hard meats and crackers are great options.

Foodies:

If you have someone on your list that enjoys good food or loves to cook, you can’t go wrong with a food basket. The trick is to figure out what they like. Are they breakfast fanatics? How about a basket filled with baked goods, pancake mix, maple syrup, jams and their favorite coffee or tea? Add some farm-fresh eggs and bacon if you are hand delivering. Maybe they are big fans of Italian or Indian food. A basket full of spices, a cook book, sauces, etc. is sure to be a hit. Or if they just like gourmet treats, there is an extensive list of items you could fill a basket with; from pickled veggies, to gourmet cheeses and assorted nuts, to luxurious chocolates.

Wine Drinkers:

If you are a wine drinker, doing some palate exploration is always fun. Is your friend a fan of red or white? Sign them up for a wine-of-the-month club. Or pick up some bottles from your favorite winery to share with them. They’ll be excited to try something new.

Coffee Drinkers:

Coffee is an acquired taste and many die-hard coffee drinkers have their favorites. Some manage their coffee drinking to just one cup in the morning and others drink it all day. Here is another chance to go exploring to see what your local roasters are selling. You will need to know what kind of coffee maker your gift recipient has before you choose the coffee you buy. If they just have a Keurig type machine, getting them, a bag of beans may not be your best option. You will also need to consider whether they have a grinder. Generally, ground coffee is your safest option. A couple of bags of unique coffee or their favorite, a coffee mug that speaks to their personality and perhaps some tasty cookies or baked goods would make a fantastic gift.

Snackers:

Snackers love to have a variety of things to munch on throughout the day. Why not get them a selection of nuts, popcorn, dried fruits, chips, cookies, and chocolates to satiate their cravings all day long?

Those you don’t know well:

It may be generic, but a fancy gift basket of food is memorable. Choose your favorite basket maker and pick a design full of items that everyone should like. This may not be the best time for that smoked salmon. Even if they don’t like everything in it, they’ll happily share it with others.

Food and beverage gifts work for most people. Some of the best treats come from independent and small-batch/craft companies that your gift recipient isn’t likely to find on their own. Consider buying from local vendors to make your baskets. Check out your farmers market, visit the local chocolate shop, coffee roaster or winery. Remember something you had on a trip that was out of this world, and see if they ship or even do their own gift baskets. Or, work with a reputable company that specializes in designing gift baskets.

Heart of the Desert is a working pistachio ranch and vineyard with four retail establishments in New Mexico. They are best known for their farm fresh pistachios and Award-Winning New Mexico wines. Each store offers wine and pistachio tastings. They offer worldwide shipping and produce attractive gourmet baskets. The main store, on the ranch in Alamogordo, offers farm tours that showcases how pistachios are grown and processed as well as a stunning Tuscany themed patio that overlooks the groves and is available for private parties or enjoying a relaxing glass of wine.

The Benefits Of Pistachios As A Fitness Recovery Snack

gabriella@globalfruitandnuts.com (mohammad abdolrazaghi) — Mon, 20 Dec 2021 15:51:21 GMT

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This snack promotes muscle recovery

Exercise can cause muscle damage and pain from inflammation and oxidative stress. These issues can result in a decrease in muscular activity and a delayed recovery. Evidence suggests that antioxidants could help promote muscle recovery. Pistachios are a natural source of antioxidants, so they make a great recovery snack.

Pistachios prevent muscle tissue damage

Adequate hydration and a balanced carbohydrate intake are extremely important after exercising. Research has shown that eating some sources of protein is also beneficial to helping prevent muscle tissue damage after intense exercise. The Academy of Nutrition and Dietetics suggests eating a mixture of carbohydrates and protein 15 to 20 minutes after a workout for optimal muscle recovery. Pistachios contain 6 grams of protein per serving, which makes them an ideal post exercise snack when coupled with other foods.

These nuts are packed with nutrients

Pistachios offer much more than just protein and calories for active people. Pistachios are also filled with hard to get nutrients like vitamin A, magnesium, and other phytochemicals. These nuts are also a great source of manganese and copper. Research shows that those who eat pistachios have a diet with an overall greater nutrient quality than those who do not eat pistachios.

Pistachios give you potassium

The body actually loses potassium in sweat during intense exercise. This mineral is an important electrolyte in your body that can help you regulate blood pressure, muscle control, and nerve function. When potassium is lost while exercising, it can lead to weakness of the muscles. Including potassium rich foods, along with proper hydration, can help replenish this important mineral in your body. Pistachios are a great source of potassium, with a single ounce serving containing about as much potassium as half of a banana.

Where to find a variety of healthy pistachios and snacks

Heart Of The Desert is the trademark for the pistachios grown at Eagle Ranch in southern New Mexico. We source our products straight from our 105 acres of pistachio groves near Alamogordo. Field care, harvesting, and processing all take place on site at Eagle Ranch. We offer a wide selection of pistachios, snacks, wines, gourmet foods, and gift baskets. We also host a events throughout the year, including farm tours and wine tastings. For more information about how we can help you, call us toll free at +44 (0) 1789-552555 or Contact Us by email .

How Pistachios Help You Lose Weight

don@minimediaco.com (Don Fidler) — Mon, 20 Dec 2021 15:37:31 GMT

New Title

Recent studies have reviewed the different ways that nuts, including pistachios, can help maintain body weight. These heart-healthy nuts are high in nutrients, and by adding pistachio nuts to a balanced diet, you can cut calories. Snacking on pistachios is a great way to get a salty fix without eating an entire bag of chips. The following are a few quick facts about the nutritional content and benefits of pistachios.

Nutritional facts about pistachios

These healthy nuts contain high levels of potassium, magnesium, vitamin B6, and phosphorus. Pistachios are rather low calorie, with a one ounce serving of roughly 49 nuts containing about 160 calories. That one serving also contains as much fiber as a bowl of oatmeal. Studies have shown that by adding 3 ounces of pistachios a day to your diet, you can decrease your risk of cardiovascular disease as well.

Good fats

When talking about fat in foods, many people assume it is something they should keep out of their diets. Fortunately for food lovers, not all fats are the same. Saturated fats, such as those in animal products, are known to contribute to high levels of low-density lipoproteins, or bad cholesterol.

Unsaturated fats, like those in pistachios, help support lower cholesterol. A study at Pennsylvania State showed that those who included 3 ounces of these nuts in their daily diet had lower levels of low-density lipoproteins. Even though the participants were eating a typical American diet, their levels were lowered thanks to pistachios.

Keep moderation in mind

As you have seen from the above information, pistachios have many health benefits. No food, including healthy food, can take the place of a balanced diet and healthy lifestyle. Adding pistachios to your diet helps satisfy your nutrient needs, and curbs your appetite.

Where to find a variety of heart-healthy pistachios and snacks

Heart Of The Desert is the trademark for the pistachios grown at Eagle Ranch in southern New Mexico. We source our products straight from our 105 acres of pistachio groves near Alamogordo. Field care, harvesting, and processing all take place on site at Eagle Ranch. We offer a wide selection of wines, gourmet foods, gift baskets, and more. We also offer a variety of events throughout the year, including farm tours and wine tasting. For more information about how we can help you, call us toll free at +44 (0) 1789-552555 or Contact Us by email .

How Pistachios Support A Healthy Paleo Diet

don@minimediaco.com (Don Fidler) — Mon, 20 Dec 2021 14:56:44 GMT

New Title

Have you just started a Paleo diet? Are you trying to find healthy, Paleo friendly snacks? Pistachios are a great snack choice for those on a Paleo diet. This diet is free of the refined foods, trans fat, and sugars present in most modern diets. Eating Paleo means consuming only unprocessed foods like leafy greens, nuts, fruits, and grass-fed meat. Pistachios are a welcome addition to just about any diet, and they fit the standards of this meal plan. Here are some tips to maximize the health benefits of pistachios in your Paleo diet.

Use portion control

Pistachios are high in fiber, low in bad fats, and cholesterol free. Although unsaturated fats, like those in this snack, are better for you, it is best to eat wisely. Pistachios are perfect if you are attempting to stick to a low-fat, Paleo diet. Portion control is vital to any successful diet, and since most pistachios come shelled, you have to slow down and unshell them as you eat. The unshelling process will help you snack more slowly.

Know the health benefits

Pistachios are full of B vitamins, especially B1 (Thiamine) and B6. These nuts also contain manganese, phosphorus, iron, and calcium. They are a healthy source of polyphenols and fiber, both of which help you maintain a healthy gut biome. By eating pistachios as part of your Paleo diet, you are improving the health of your stomach naturally.

Pistachios are also a heart-healthy snack, particularly because they help lower bad cholesterol levels. These nuts provide many essential vitamins and minerals, protein, fiber, and monounsaturated and polyunsaturated fatty acids. They also provide an array of phytochemicals, which are a wide variety of compounds made by plants that are thought to help promote health and well-being.

Where to find a variety of healthy pistachios and snacks

Heart Of The Desert is the trademark for the products grown at Eagle Ranch in southern New Mexico. We source our products straight from our 105 acres of pistachio groves near Alamogordo. Field care, harvesting, and processing all take place on site at Eagle Ranch. We offer a wide selection of wines, gourmet foods, gift baskets, and more. We also offer a variety of events throughout the year, including farm tours and wine tasting. For more information about how we can help you, call us today at +44 (0) 1789-552555 or Contact Us by email .

5 Ways That Pistachios Help You Stay Healthy

don@minimediaco.com (Don Fidler) — Mon, 20 Dec 2021 11:44:06 GMT

5 Ways That Pistachios Help You Stay Healthy

Pistachios are nutrition, literally, in a nutshell. The possibilities are endless when it comes to using pistachios in your favorite meals and snacks. The nuts are great alone as a snack, mixed into a trail mix, placed in baked goods, or paired with meat. Pistachios also contain many nutritional health benefits. Read on to learn more about the healthy perks of eating this delicious snack.

Protein-rich snack

A one ounce serving of pistachios contains about 6 grams of protein. Your body breaks protein down into amino acids, which repair tissues and create new molecules. By eating snacks rich in protein, you will feel more satiated and your cravings for unhealthy food will be reduced.

Healthy ratio of good fatty acids

Pistachios contain 13 grams of fat per serving. Only 2 of these grams are saturated fats, which are the fats associated with a higher risk of cardiovascular disease. The remainder of the fats are polyunsaturated and monounsaturated. These fats actually protect the heart and include omega-3 fatty acids, which are known to lower “bad” cholesterol levels.

Beneficial antioxidants

Your cells accumulate oxidative damage as they grow older. Oxidation is thought to be caused by free radicals in the body that cause damage to cells. Antioxidants can eliminate these free radicals and reverse cellular damage. Pistachios are a great source of antioxidants such as lutein, gamma-tocopherol, and beta-carotene. Researchers have found that incorporating pistachios into your diet can lower the level of harmful LDL cholesterol in your body and reduce oxidation.

Wealth of phosphorus

Pistachios contain phosphorus, which is an element essential for proper physiological function. Getting adequate amounts of phosphorus helps your cells produce energy and strengthens your bones. A one ounce serving of pistachios has about 137 mg of phosphorus, or about 14 percent of your recommended daily intake.

Supplement some vitamin B6

Without enough vitamin B6, your risk of developing cardiovascular disease, certain types of cancer, and cognitive dysfunction increases. By consuming more vitamin B6, you can improve your cardiovascular health and nourish your brain. Women should consume about 1.5 mg of vitamin B6 per day and men should consume about 2 mg per day. A one ounce serving of pistachios contains about .4 mg. If you are running low on this essential vitamin, consider snacking on pistachios every day to keep your levels up.

Where to find a variety of pistachios and snacks

Heart Of The Desert is the trademark for the products grown at Eagle Ranch, in southern New Mexico. We source our products straight from our 105 acres of pistachio groves near Alamogordo. Field care, harvesting, and processing all take place on site at Eagle Ranch. We offer a wide selection of pistachios, wines, gourmet foods, gift baskets, and more. We also offer a variety of events throughout the year, including farm tours and wine tasting. For more information about how we can help you, call us today at +44 (0) 1789-552555 or Contact Us by email .

From the farm directly to your palm

don@minimediaco.com (Don Fidler) — Fri, 16 Jul 2021 08:35:26 GMT

ABOUT PISTACIA VERA

Pistachios are edible seeds of the pistachio tree, flourishing in hot climates, pistachios spread from the Middle East to the Mediterranean.

Legend has it that the Queen of Sheba decreed pistachios an exclusively royal food, going so far as to forbid commoners from growing the nut for personal use.

Originally imported in the 1880s for Americans of Middle Eastern descent, pistachios were first introduced to the rest of America as a snack food some 50 years later. In its natural habitat, the pistachio tree has a lifespan of over 150 years!

TRADING AND FARMING TRADITIONS

Our pistachios come from farms have been producing for many generations. At present, around 150,000 farmers harvest the crop from about 290,000 hectares of pistachio orchards nationwide; more than 70% of the production comes from small-scale producers (those who manage orchards of 2 hectares or less).

BENEFITS OF BUYING DIRECTLY FROM FARMERS

It Offers Improved Nutrition:  Buying direct from the farm can help deliver a high-nutrient content. When you eat food that is grown within its natural season and did not make too many stops to get to you, the flavours are much fuller, and it tastes better.

It Improves Food Safety : Food safety is another growing concern, especially for families with young children and seniors. Food safety refers to a food’s level of contamination risk. Without full traceability, it can pass through several different hands before it reaches your kitchen, increasing the chance of contamination. The more steps between you and your food supply, the greater the risk of food contamination.

E NVIROMENTAL BENEFITS

Purchasing directly from farm instead of corporations provides environmental benefits, as well:

It Preserves Small Farmland: Without small scale farms, the land might otherwise be developed for industrial or commercial use. We are planting hundreds of thousands of trees, which have huge environmental contributions whilst using environmentally friendly farming methods, using these methods of agriculture preserves the traditional method of farming.

It Promotes Accountability:  When the pistachios are bought directly from farmers, the consumer better understands how and where their food is being produced.

It Empowers the Consumer : Consumers are growing increasingly concerned with where and how their food is being produced. They now have the choice to purchase food directly form the farm and learn more about food production directly from the farmers themselves.

ECONOMIC BENEFITS

Buying directly from the farm helps support the economy in the following ways:

It Keeps Money in the Community:  When you choose to spend money on the farms instead of supporting large chains, you can support individuals in the community and help them prosper while receiving a product of excellent quality.

It Creates Jobs: By supporting the farmers, you directly contribute to helping the community members find sustainable employment. At Global Fruit and Nuts we are proud to have created employment, especially in deprived areas.

In conclusion, at Global Fruit and Nuts we are all about working together to make sure we trade in ethically and sustainable ways while delivering the best quality pistachios ever and the ones making it possible with the knowledge acquired over generation after generation of tradition and expertise are the farmers and we are beyond proud to make the connection between them and your clients possible.

American pistachios in confectionary

don@minimediaco.com (Don Fidler) — Tue, 11 May 2021 13:42:51 GMT

Pistachios a fast developing market that quality is key to growth.

Pistachio kernels are an added ingredient in a vast range of commercial bakery items including: artisan breads, sweet breads, muffins, bagels, cookies, baklava and others. They mix well into dough without adverse colour or acidic reactions. Pistachio pieces are used as toppings and small pieces and meal work as aesthetic enhancement to sweet goods such as Danish pastries and donuts.

Pistachio pieces are naturally shaped for efficient panning with chocolate, carob and other coatings. Select halves and pieces.

Pistachio kernels are used over the world in popular Mediterranean and Middle Eastern confections such as Baklava, Halva and others. Pieces and pastes of pistachio form unique confectionery centres, and halves and pieces make attractive toppings.

How to use our pistachios

don@minimediaco.com (Don Fidler) — Thu, 06 May 2021 14:36:10 GMT

How To Use Our Pistachios

PISTACHIO ICE CREAM

Good pistachio ice cream is creamy, nutty and a little bit buttery. It's the sort of ice cream which you should try to eat on its own, without any toppings. It is both rich and delicate in flavour and you don't want extra toppings to interfere with that.

PISTACHIO BAKLAVA

A Baklava is a popular Middle Eastern dessert. It's made with thin crisp layers of buttered filo sheets filled with a sweet pistachio mixture. And, it is baked crisp, then soaked in sugar syrup that just melts in the mouth.

PISTACHIO IN-SHELL & PISTACHIO KERNELS

The Pistachios we offer are grown on our very own farm trees in warm and dry desert-like climates. They are rich in protein, antioxidants, vitamins, fibre, and are known to be one of the most nutrient-dense nuts in the world.

Why we are the chosen provider for own brand pistachios

don@minimediaco.com (Don Fidler) — Thu, 06 May 2021 13:47:30 GMT

GLOBAL FRUIT AND NUTS ARE THE LEADING PIONEERS IN THE PISTACHIO INDUSTRY

WHAT WE OFFER

We offer a comprehensive range of kernels
In-shell pistachios in sizes from 18-20 to 32-34
Full range of U.S. pistachios
Both naturally and mechanically opened pistachios
We can supply all items both raw or roasted

We are true experts in supplying Pistachio and Pistachio Kernels both whole and broken, raw or roasted. Each and every load is subjected to rigorous testing and is inspected to ensure the very best quality. In addition, our kernels are laser cleaned and do not contain any shells or any foreign objects. Our processing plant is state of the art and has internationally accepted accreditations.

EXOTIC LTD

Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention

Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women

A randomized controlled intervention

1. Introduction

2. Methods

2.1. Participants

3. Results

4. Discussion

5. Conclusions

Author contributions

Funding

Compliance with ethical standards

Declaration of competing interest

Acknowledgments

Appendix A. Supplementary data

References

The Pistachio Diet: Weight Loss for Cycling Success

The Pistachio Diet:

Weight Loss for Cycling Success

When Did These Pounds Get Here?

The Pistachio Diet

Gotta Get Those Carbs

The Rules ﻿

PISTACHIOS FOR BEST FOR ATHLETIC PERFORMANCE

PISTACHIOS FOR BEST FOR ATHLETIC PERFORMANCE

Pistachios for Health

Pistachios for Health ﻿

Nutrition attributes and health effects of pistachio nuts

Nutrition attributes and health effects of pistachio nuts

8 Health Benefits of Nuts

8 Health Benefits of Nuts

What Are Nuts?

1. A Great Source of Many Nutrients

2. Loaded With Antioxidants

3. May Aid Weight Loss

4. May Lower Cholesterol and Triglycerides

5. Beneficial for Type 2 Diabetes and Metabolic Syndrome

6. May Reduce Inflammation

7. High in Beneficial Fiber

8. May Reduce Your Risk of Heart Attack and Stroke

Delicious, Versatile, and Widely Available

The Last Word

7 Ways Hazelnuts Benefit Your Health

7 Ways Hazelnuts Benefit Your Health

1. Full of Nutrients

2. Loaded With Antioxidants

3. May Be Good for the Heart

4. Linked With Lower Rates of Cancer

5. Could Decrease Inflammation

6. May Help Lower Blood Sugar Levels

7. Easy to Add to Your Diet

The Last Word

9 Health Benefits of Pistachios

9 Health Benefits of Pistachios

The bottom line ﻿

Antioxidants Explained in Simple Terms

Antioxidants Explained in Simple Terms

What’s the Difference Between Saturated and Unsaturated Fat?

What’s the Difference Between Saturated and Unsaturated Fat?

What are dietary fats?

Monounsaturated fats

Polyunsaturated fats

Are Cashews Good for You?

Are Cashews Good for You?

Food Can Be The Perfect Gift

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Customers:

Foodies:

Wine Drinkers:

Coffee Drinkers:

Snackers:

Those you don’t know well:

The Benefits Of Pistachios As A Fitness Recovery Snack

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This snack promotes muscle recovery

Pistachios prevent muscle tissue damage

These nuts are packed with nutrients

Pistachios give you potassium

Where to find a variety of healthy pistachios and snacks

The Rules

Pistachios for Health

The bottom line