Pistachios Effective for Weight Loss

Nuts are considered to be some of the healthiest foods there are due to their dense nutrient content.

They’re rich in protein, fiber, vitamins, and minerals, and they have a low content of saturated fatty acids, making them a valuable snack.

Nuts have been linked with numerous health benefits, including protection from heart disease, regulating blood cholesterol, and lowered body mass index and weight loss.

Nuts are thought to be effective for weight loss and reducing the risk of obesity because they can increase satiety

Plus, their nutrient content can compensate for other foods, thereby resulting in modified dietary habits.

The majority of previous research regarding weight loss has been focused on walnuts and almonds, however, all types of nuts have different ratios of nutrients.

Compared to other nuts, pistachios are highest in gamma-tocopherol (the major form of vitamin E), vitamin K, potassium, beta-carotene, and lutein.

Previous research has examined the effects of pistachios on dietary intake and body weight, but only one of them was focused on overweight or obese individuals.

A recently published clinical study has examined the effects of pistachios on obese and overweight individuals and the changes in their dietary habits.

What Were the Results?

The study aimed to monitor the effects of a pistachio-enriched diet on weight change, cardiovascular disease risk factors, and whether there will be changed dietary choices.

The participants were obese or overweight non-diabetic adults split into two groups.

The pistachio group was assigned to a 4-month pistachio intake of 1.5oz/day, and the other was the control group who only received general weight loss dietary guidance.

The results were the following:

  • Compared to the control group, the pistachio group had a significant degree of weight loss, along with a reduction of BMI and waist circumference;
  • Similarly, the pistachio group had a reduced systolic and diastolic blood pressure, while the control group didn’t;
  • There were no significant changes in lipids, glucose, and insulin levels in both groups, however, they weren’t diabetic and their lipid, glucose, and insulin levels weren’t elevated at baseline;
  • Pistachio consumption resulted in several dietary changes, including increased fiber intake, decreased consumption of sweets, and a reduction in the intake of added fat, like butter, oil, salad dressing, etc).
  • In Conclusion

    The results of this study indicate that pistachios are a good dietary choice for creating a healthy dietary pattern, with the added health benefits they provide.

    Therefore, regular pistachio intake, and for that matter, any nut intake in moderate quantities is highly recommended.


    Resource: Rock, C.L.; Zunshine, E.; Nguyen, H.T.; Perez, A.O.; Zoumas, C.; Pakiz, B.; White, M.M. Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients 2020, 12, 2155. doi:https://doi.org/10.3390/nu12072155 

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