Pistachios Weight Loss And Health Food




Pistachios Weight Loss And Health Food


Pistachio nuts are a snack that many people enjoy chewing. But besides the unique taste This nut also has many health benefits. because it is rich in various important nutrients It is also believed that it may have weight loss properties. reduce the risk of heart disease and lowering blood sugar levels


Nutritional Information of Pistachios

Pistachios are considered a low-calorie food. A 28-gram serving of this nut provides just 156 calories and contains a number of essential nutrients:

  • Protein : This bean is relatively high in protein. 28 grams of pistachios contain 6 grams of protein, which is 20 percent of the total weight. It also contains higher amounts of essential amino acids and semi-essential amino acids than other nuts. One of them is L-arginine, which has the property to dilate blood vessels and improve blood flow.
  • minerals and vitamins Pistachios contain many minerals. Both potassium, phosphorus, magnesium and copper, which help various systems in the body work efficiently. It is also a source of vitamin B6, which is beneficial to the body in many ways, such as helping to control blood sugar. or control the production of hemoglobin in red blood cells, etc.
  • Antioxidants Pistachios are rich in many types of antioxidants  that help prevent or inhibit cell damage caused by free radicals, which are factors that cause diseases such as cancer , cardiovascular disease , etc. The most common free radicals in this nut are lutein and zeaxanthin, which have properties to help maintain eye health. including polyphenols and tocopherols Which has the property to reduce the risk of cancer and heart disease. In addition, there is also research that the body can easily use the antioxidants in pistachios. because such substances are absorbed well in the gastrointestinal tract

Pistachios and health benefits

This is because many important chemicals have been found in pistachios. Therefore, it is believed that this type of nut may be good for the body in various ways and may be effective in preventing certain diseases as well. Here are some studies on the benefits of pistachios:

lose weight

Legumes are a good food for those who want to lose weight. Especially pistachios that are rich in protein and fiber. Eating these nuts may help you feel full and less likely to eat other foods. In addition, some of the fat in pistachios cannot penetrate the cell walls in the gastrointestinal tract. This is good for health because the body gets less fat.

One study looked at the weight loss properties of pistachios. By giving 31 obese patients a diet that was calculated that Gives you 500 calories less than your resting metabolic rate each day. Along with eating 53 grams of salted pistachios per day for 12 consecutive weeks, the results showed that the patients’ body weight decreased. In addition, there was a significant decrease in body mass index and triglyceride levels in blood vessels.

This is consistent with another study studying the properties of pistachios in this area. They divided 60 patients with metabolic syndrome into two groups: those who ate pistachios together with their main meal and exercise. with the main diet and exercise group only In the 24-week trial, it was found that, on average, the first group of patients had significant reductions in body weight and waist circumference.

In addition, when comparing the amount of calories the body receives after eating raw pistachios versus processed pistachios. found that those who ate Unshelled Pistachios May get up to 40 percent less calories, so consumers should choose to eat pistachios that Not processed or processed in any way for good health.

However, the weight loss properties of pistachios are not well documented. Therefore, it is necessary to study more carefully. To confirm the efficiency in this field more clearly.

Reduce the risk of heart disease

Pistachios are rich in various antioxidants. It is believed that eating this nut might help lower blood pressure and lower blood cholesterol levels. which is a factor that can cause heart disease

One study looked at the cholesterol-lowering properties of pistachios in the blood. The subjects with blood cholesterol levels of 2.86 mmol/l or more were divided into three groups: a low-fat diet containing 28 grams of pistachios per day, a fatty diet, and a low-fat diet containing 28 grams of pistachios per day. The low-fat diet with pistachios 56 grams per day and the low-fat diet without pistachios. After a total of 4 weeks of study, it was found that all subjects had lower cholesterol levels. The second group of volunteers who ate the most pistachios had the greatest reduction in cholesterol levels. Followed by volunteers in Group 1 and Group 3, respectively , showing that eating more pistachios may also have a lower cholesterol level.

In addition, some studies have looked at the properties of pistachios in lowering blood pressure and found that Eating pistachios lowers systolic blood pressure, or peak systolic blood pressure, by about 1.82 mm Hg. and lowers systolic blood pressure or the lowest blood pressure value when the heart relaxes by about 0.8 mm Hg.

Therefore, eating pistachios may help prevent and treat high cholesterol and High blood pressure can also reduce the risk of heart disease as well. However, there are not many studies on the properties of pistachios in this area. Consumers should always eat this food with caution.

lowering blood sugar levels

Pistachios are mainly carbohydrates. But it’s the type of carbohydrate that is easily digestible and doesn’t raise your blood sugar too much. Some research suggests that eating this nut might help lower blood sugar levels.

One study looked at the properties of pistachios in this area. Patients with diabetes were given 25 grams of pistachios twice daily for 12 weeks. down to 9 percent

Although the research results are positive. But research into the blood sugar-lowering properties of pistachios is scarce. Therefore, further research is needed to confirm its efficacy in this area.

Precautions for eating pistachios

While pistachios may be good for many aspects of health, But consumers should always eat in moderation. By not consuming more than 28 grams or 49 tablets per day, and avoiding nuts that contain any additives such as salt or sugar. Also, pistachios should be stored in a sealed container and placed in a dry place. Avoid sunlight and humidity.

However, some consumers may develop an allergic reaction to pistachios. This results in the following abnormal symptoms:

  • swollen lips, face, or throat
  • itchy feeling in the mouth or lips
  • red skin rash
  • Nausea, vomiting, abdominal pain, diarrhea
  • feeling unwell
  • have a fever
  • Difficulty breathing

However, patients with severe symptoms Especially when it’s hard to breathe. Should hurry to see a doctor immediately.