The Skinny Nut
One of the reasons pistachios are called the “Skinny Nut” is because they’re a good source of fibre and protein. You’re likely to eat less but feel fuller, longer. They are also one of the highest-fibre nuts. Fibre helps control blood sugar, helps you feel full and aids with weight management.
Researchers at Loma Linda University, a school in California, United States, conducted nut feeding trials in which free living individuals substituted nuts for 20% of their total calories. The lead researcher, Joan Sabaté MD, PH.D., found that, despite the fact that nuts contain fat and are energy-dense foods, they did not cause an increase in body weight.
These results for pistachios are consistent with studies of other nuts and body weight. So pistachios are not only delicious, they’re also a great alternative to other less healthy snacks.
5 Tips and tricks for losing weight
1. Buy pistachios in their shell: If you split open the nuts yourself, you automatically eat more slowly and more deliberately.
2. Replace sweets and namkeens with healthy yet satisfying snacks such as pistachios and dried fruit.
3. Eat off small plates and drink from tall, slim glasses.
4. Do light exercise daily and some form of sport at least once a week.
5. Avoid instant meals and eat freshly cooked food instead.
How many nuts should I eat?
Dietitians recommend a daily portion of 28g, which is about 49 nuts. They contain about 160 calories. Pistachios thus contain fewer calories than many other nuts.
Help, I’m binge eating!
If you regularly have relapses during your diet, then you should check whether your diet is balanced and satisfying - because a bad-tasting diet won't work. A portion of pistachios offers immediate relief from violent hunger pangs. Crack open 28g of nuts, eat them slowly, enjoy them and look forward to a lasting feeling of satisfaction.
On the move with pistachios
An athlete's snack: With nutrients such as magnesium and potassium, pistachios balance electrolyte levels, boost energy and support muscle building. And in contrast to many other energy bars and protein drinks, pistachios are an entirely natural energy snack, which will quickly replenish your energy stores after exercise.
For a lasting feeling of satiety
Pistachios have a lasting satiating effect and have a lower energy density than low-fibre food with the same volume. This means that they support weight control regimes.
3 good reasons for pistachios
Diet programmes rely on nuts
Pistachios are so rich in fibre that they are an ideal snack during a diet.
Tanya Zuckerbrot, a US-based dietician, recommends a handful of pistachios (about 28 nuts) to curb hunger and to add natural fibre and protein to the diet. This is perfectly on trend as numerous tried and tested diet programmes, such as the Mediterranean Diet or the Weight-Watchers programme, also include nuts.
Slow food: Eat your pistachios slowly
Pistachios in their shells are the ideal slow food snack: By splitting each nut open, you take more time to eat and are more aware of starting to feel satisfied. Also, the taste of a nut that you have "worked" for is more intense and satisfying. And the number of empty shells shows you how much you have already eaten. In general, the following applies: The slower you eat the better. Tip: Drink a glass of water with each snack, as this also gives a feeling of fullness.