Just In
- 3 hrs ago Golden Rules To Follow For Happy Marriage For A Long Lasting Relationship
- 3 hrs ago Gajalakshmi Rajyog In Aries 2024: Lucky Zodiac Signs Who Will Get Financial Benefits
- 7 hrs ago Met Gala 2024: Date, Theme, Venue, Guest List, All You Need To Know About The Fashion Event
- 14 hrs ago Summer Fashion: Your Bollywood Style White Outfits Guide To Keep It Cool And Chic
Don't Miss
- Movies Pukaar Dil Se Dil Tak Promo: Sayli Salunkhe Impresses In First Video Of Sony TV Show, Details About Her Role
- Sports Who Won Yesterday's IPL Match 34? LSG vs CSK, IPL 2024 on April 19: KL Rahul Stellar Batting Show Decimate Chennai Bowling
- Finance Rs 17/Share Dividend: Record Date On April 26; Buy The ICICI Group Stock To Be Eligible?
- News Chinese President Xi Jinping Orders Biggest Military Reorganisation Since 2015
- Education Exam Pressure Does Not Exist; Studying Punctually is Crucial; Says Aditi, the PSEB 2024 Topper
- Automobiles Suzuki Swift Hatchback Scores 4 Star Safety Rating At JNCAP – ADAS, New Engine & More
- Technology Dell Introduces AI-Powered Laptops and Mobile Workstations for Enterprises in India
- Travel Journey From Delhi To Ooty: Top Transport Options And Attractions
How Do Pistachios Help In Weight Loss?
Nuts have always been associated with weight gain. But, here's a nut that can actually help you lose weight. Yes, indeed, we are talking about pistachios. Although this sounds too good to be true, it is a fact that if you love snacking on nuts, then pistachios are your best bet. They can satisfy your snack time craving and at the same time help you lose weight, as they are rich in fibre, healthy fats, and protein. The healthy fats in pistachios reduce inflammation in the body, while also helping you get rid of hunger pangs. If you are curious to know more about how exactly pistachios help you in the process of weight loss, read on to find out.
Nutritional Value Of Pistachios
To know how pistachios contribute to weight loss, it is essential to know their nutritional value too.
Every 100 g of pistachio kernels is believed to have 15% to 21% protein. So having just 1 oz (28.3 g) of pistachios can give you sufficient protein to tone your muscles. 1 oz of pistachios contain 159 calories, which is quite less in comparison to other nuts. Pistachios also have a low glycemic value, and hence there would be no surge in your insulin levels on consuming them.
Pistachios are also excellent sources of Vitamins A, B6 and K, Flavonols, Zeaxanthin, Anthocyanin, Lutein, and Phytosterols, all of which help in boosting body metabolism, improving blood lipid profile and achieving maximum health.
These nuts are high in dietary fibre with 3 g of dietary fibre included in a single serving. This is a critical component for weight loss, helping to keep you full for longer hours.
Pistachios are rich in minerals like Calcium, Phosphorous, Iron, Potassium and Magnesium that strengthen the bones, support muscle contraction, insulin secretion and boost immunity.
How Do Pistachios Help In Weight Loss?
There have been promising evidences that indicate the effects of pistachios on weight loss.
Being rich in fibre and protein, pistachios render a feeling of satiety, and you tend to feel full for longer and eat less.
In a study involving 12-week weight loss program, there was a double-fold reduction in the body mass index of participants who ate 53 g of pistachios per day as an afternoon snack.
In another 24-week study involving overweight participants, those who consumed 20% of their calorie intake from pistachios, lowered their waistlines by 1.5 cm than those who did not eat pistachios.
According to researchers, one of the reasons that contribute to the weight loss properties of pistachios is that their fat, fibre and protein content take time to get digested in the gut and this helps in keeping one fuller for a longer time duration.
Furthermore, if you are eating pistachios for weight loss, then eating in-shell pistachios is the best, as shelling these nuts can slow down the rate of eating, and you end up eating less. The shells will also give you a clue of the portion size. This is known as 'mindful eating'.
Consuming pistachios can also improve exercise performance, and reduce exercise-induced inflammation.
Few More Evidence-based Health Benefits
A study published in the Journal of the American College of Nutrition states that consuming Pistachios significantly lowers triglyceride levels, in comparison to those who do not consume this nut.
Another study by American and Chinese scientists revealed that the consumption of pistachios may help reduce health risks associated with metabolic syndrome.
Furthermore, scientists have confirmed that on regular consumption, pistachios can lower the risk of heart disease, stroke, regulate blood pressure, improve metabolism, and help in better management of diabetes.
On the whole, consuming pistachios will indirectly help you lose weight by curbing your hunger pans, reducing inflammation and triglyceride levels, and boosting metabolism.
Quantity Of Pistachios To Be Consumed For Weight Loss
Experts recommend that if you are on a weight loss goal, consume 1 oz (49 kernels) of pistachios, when you are craving for a snack. Divide it as 24 kernels for mid-morning and 25 for the evening snack.
Best Ways To Include Pistachios In Diet
One of the best ways to consume pistachios is to have it raw, in the shell, with no salt added. However, adhere to the portion size of half-cup serving for a smart snack.
Other options to include pistachios in the diet is to add them into your salads, crush and add to low-fat yoghurt, in your post workout smoothies, added to buttermilk post lunch for digestion, or to a cup of warm skimmed milk at bedtime.
Along with eating the recommended 1 oz of this green nut regularly to achieve your weight loss goal, you shouldn't forget to eat healthy and exercise regularly.
- wellness5 Reasons Why You Might Want To Think Twice Before Embracing A Juice Cleanse
- healthLazy But Effective Weight Loss: 5 Winter Hacks To Shed Fat Without Breaking A Sweat
- healthDo You Have Hidden Belly Fat? How To Know?
- healthCricket World Cup: Shubman Gill’s Favourite Food Combo; 3 Ways To Make It Weight Loss-Friendly
- healthHerbs That Reduce Burn Belly Fat In Two Weeks!
- healthWeight Loss: 5 Ways Psyllium Husk Can Boost Fat Loss; Side Effects
- wellness5 Benefits Of Eating Okra/Lady Finger On A Weight Loss Diet
- healthWeight Loss: How Long Should You Wait After Dinner To Sleep To Promote Fat Burning
- healthWeight Loss: Can Drinking Warm Water On Empty Stomach Help To Loose Weight?
- healthWeight Loss Tips: Morning Snacks To Avoid To Lose Weight And Burn Fat Easily
- healthDo Not Eat These 5 Ultra Processed Foods If You Want To Lose Weight, According to Experts
- healthWeight Loss Diet Plan To Help Lose 5Kgs In A Week