White bread, white rice, pasta, and white potatoes – they’re all high-glycemic carbs that send insulin levels soaring and increase the risk of fat landing where you don’t want it, like on your belly. It’s best to avoid these foods except as a splurge and replace them with high-fiber carbs like whole grains and vegetables that your body absorbs and processes more slowly. This helps to keep blood sugar and insulin levels stable, which is a good thing for your waistline and for overall health.
On the other hand, if you’re going to splurge on high-glycemic carbs, try topping your high-carb meal off with a few handfuls of pistachios. According to a new study, eating pistachios with a high-glycemic meal helps suppress the surge in insulin that comes with a high-carb “splurge” meal.
Eat More Pistachios?
In a study published in the European Journal of Clinical Nutrition, researchers gave overweight women with metabolic syndrome a meal of white bread or white bread with butter and cheese. Some of the women ate 84 grams of pistachios along with carby meals. The results?
The women who ate pistachios as part of a high-glycemic meal had a lower glucose and insulin response than those who ate high-glycemic carbs alone. The pistachios lowered the glycemic response and the surge in insulin levels that would normally take place after a carby meal.
Other Reasons Why Pistachios Are Good for Your Waistline
That’s not the only reason to eat pistachios. They have the distinction of being the lowest calorie nut. A serving of 49 pistachios has only 160 calories, and that’s not all. Not all of the calories are absorbed when you eat a handful of these tasty nuts.
When USDA investigators measured the actual number of calories in pistachios, they found that there were 6% fewer than previously believed. If you buy them unshelled, you’ll also take in up to 40% fewer calories since it takes time to shell them. This gives your appetite hormones a chance to kick in and send the signal you’re full.
Other Reasons to Eat Pistachios
Pistachios are also a heart-healthy snack. Research shows that munching on an ounce of a day can reduce levels of LDL, the unhealthy form of cholesterol, by up to 9%. That’s good news for your heart and blood vessels. One reason they lower cholesterol levels is that they’re a good source of monounsaturated fats, the same type of heart-healthy fats that are in olive oil.
The Bottom Line?
Pistachios are heart-healthy, filling and a good alternative to other “carby” snacks, but if you eat high-glycemic carbs on occasion, they can help you out there too by reducing the rise in glucose and insulin level that comes from eating these foods. Enjoy their health benefits and nutty goodness.
References:
Medscape.com. “A Handful of Pistachios Can Decrease Glycemic Response”
American Journal of Clinical Nutrition, Vol. 88, No. 3, 651-659, September 2008.
British Journal of Nutrition. “Measured Energy Value of Pistachios in the Human Diet”
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