do pistachios help you lose weight

Are Pistachios Good for Weight Loss?

Weight Loss

Pistachios or Pistacia vera is a member of the cashew family. The tree is deciduous in nature and is native to Central Asia and the Middle East. The fruits with the more rigid shell are most commonly used in cuisine, while the softer and smaller ones are the wild variety. The pistachio seeds can be eaten dry or roasted. The pistachio trees are sturdy, grow well in soils with high salt content, and withstand extreme temperature variations (-10 degrees Celsius to 48 degrees Celsius). The pistachio tree perishes in high humidity, and soil is prone to waterlog.

Nutritional information

Pistachios are a complete package in terms of nutritional values they hold. As per the USDA Database, 28g of pistachios contain the following values.

  • Energy, 160kcal
  • Protein, 6g
  • Fat, 12.8g
  • Fiber, 2.88g
  • Vitamin B6, 0.482mg
  • Potassium, 282mg
  • Zinc, 0.65mg
  • Vitamin C, 0.84mg

Pistachios are a great source of Vitamin B6. Vitamin B6 is vital for metabolism and cognitive functions. The other important nutrients that can be replenished by consuming pistachios are phosphorus, sodium, copper, selenium, thiamine and riboflavin. 

Besides this, pistachios contain many antioxidants such as y-tocopherols, phytosterols, and xanthophyll carotenoids that help eliminate free radicals from the body and reduce the chances of cancer and premature aging. Along with this, pistachios have also been known to be effective in individuals with high cholesterol. 

Are Pistachios Good for Weight Loss?

Pistachios have a high nutrient content and less usable calories and fats, as revealed through various studies. As a result, pistachios, like most other nuts, are known to help in controlling weight and body mass index. Some of the major takeaways from the research conducted over the years are:

  • Pistachios improve satiety: According to research, pistachio consumption has been linked with weight control as it enhances satiety. The nut has high protein content per serving, which takes time to break down and be digested, making you feel fuller for a more extended period. The fiber content adds to the fullness factor and reduces the urge to eat again, even during high energy-consuming activities. Another observable factor contributing to an effective weight control regime is that consuming pistachios requires a lot of peeling and chewing, which automatically slows down the eating time. 
  • Controlled eating by gauging the number of shells: Surprisingly, the number of shells visible to the individual eating pistachios creates a visual cue to stop eating more. It is especially true for in-shell pistachios. As per the research, an experiment conducted on university students revealed that leaving the shells in a place where they were quickly visible led to 48 fewer calories consumed throughout the day.
  • Malabsorption of fats: Pistachios’ fat content might not be fully absorbed in the digestive tract as most of the fat is stuck within the cell walls of the nuts and cannot be easily broken down. So although the fat content is high, it is of no use to the body. It is directly linked with weight loss, as per the study. 

Pistachios in Cuisine

Pistachios are one of the most loved nuts in the food industry. Not only do they find a variety of applications in different cuisines globally, but they also are loved as a daily household snack. There are many ways in which pistachios can be consumed; some of them are:

  • Whole in-shell kernels as snacks: Pistachio nuts with their shell on in the raw form are the best snacks. The earthy flavor gives it a unique taste and doesn’t require any additional condiment to go along with it. It can be consumed between meals as recommended by many healthcare professionals. It helps in controlling the way people usually have their meals. 
  • Salad dressings: Shelled pistachios can be finely chopped and sprinkled over the salads to add flavor. They are generally sprinkled over lettuce salads, and additionally, can be ground and mixed with olive oil to make a creamy sauce for the salad. 
  • Desserts: Pistachios find a lot of application in the desserts. They are also preferred nuts for ice-creams, cakes, pastries etc. It is prominent because it is one of the most versatile nuts and can withstand extreme conditions without getting spoiled. The earthy flavor gives it another edge over most of the nuts.

Recommended Intake

Majority of people are usually in a dilemma when it comes to eating nuts – dieticians always come across questions like do pistachios help you lose weight, or is the high fat and calorie harmful to the body. Usually, a daily intake of 44g pistachios is recommended for a healthy individual looking to improve the BMI and reduce weight. However, many studies have proven that the results are quite visible over 2 to 6 weeks, and people start feeling the benefits within a week of daily consumption of pistachios.

Other Health Benefits of Pistachios

Besides weight loss, there are many health benefits of pistachios that are often overlooked because they are high in calories! There are many myths associated with these nuts, but scientific data quickly put an end to those myths.

  • Pistachios are excellent for Heart Health as they help in curbing cholesterol.
  • Pistachios have high protein content, which is an excellent alternative for vegans and vegetarians.
  • Pistachios are good for eye health, as they contain lutein and zeaxanthin, which are antioxidants and essential for good eye health.
  • The high fiber content and the antioxidants combined reduce the risk of colon cancer. 

Conclusion

Scientific data backs the answer to the question of whether pistachios help in losing weight. The research over the years proved that for healthy individuals, pistachios could be a great supplement to fulfill the daily nutrient requirements and excellent alternative food for obese individuals. There are several uses that pistachios find in the food industry, given the unique taste and flavor. 

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