Are you looking for a new food that you don’t have to make yourself?
Try pistachios, a member of the cashew family.
They are tasty and extremely healthy for you. Today, we’ll be discussing what eating a handful of pistachios each day can do for your body.
From filling you up with great nutrients to helping you lose weight to saving you from heart disease…
We’re talking all that AND more. Let’s begin, shall we?
1. Adds To Weight Loss.
In the United States alone, the rate of adult obesity exceeds 25%. Around the world, the number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014!
If you feel like you can lose a few pounds, do not hesitate. Pistachios can help you get started. Nuts are among the most weight loss-friendly foods.
Just a single ounce of pistachios contain only 159 calories.
They are also high in protein, with that same ounce containing 6 grams.
Protein is essential to the weight loss process as it helps to reduce your appetite.
When eating a pistachio, the protein will lower your level of a hunger hormone known as ghrelin. Over time, you will feel full. What will also increase your feeling of fullness is pistachios fiber content.
If you were to eat that ounce of pistachio, you would be consuming 12% of your daily value. The fiber will stay in your system, making you feel full for a longer period of time.
The effects of pistachios on your weight have been documented.
A study from 2014 revealed that those who ate 20% of their daily calorie intake from pistachios had lost almost an inch from their waistlines after 24 weeks.
So if you weren’t into the idea of eating pistachios everyday, perhaps this will convince you.
2. Cleans Your Gut Bacteria.
How often do you consider the health of your gut? I mean, you probably focus on losing weight.
But shedding pounds off your midsection and keeping it healthy are two separate things. I mentioned how pistachios are high in fiber…
An ounce can pack almost 3 grams. Aside from making you feel full, fiber can clean your gut and feed good bacteria.
When fiber goes into your belly, a good amount of it is digested by the good bacteria.This bacteria will then ferment the fiber, turning it into fatty acids which combat different diseases including heart disease and cancer.
In one study, researchers told their subjects to eat up to 3 ounces of pistachios daily. By the end, they were shown to have a higher amount of healthy gut bacteria than those who ate almonds.
3. Lowers Your Cholesterol.
Have you been watching your cholesterol level lately? It’s easy to forget about, but important nonetheless.
Overly high cholesterol is a serious issue for many around the world. In the U.S., 7% of children and adolescents have high cholesterol.
Let’s take a second to discuss antioxidants, which pistachios carry plenty of. Out of all nuts, pistachios have some of the highest amounts of certain antioxidants.
These include polysterols, tocopherol and carotenoids. The antioxidants can decrease your blood cholesterol level.
A piece of research conducted 10 years ago followed 28 subjects with high cholesterol. These participants ate up to 2 servings of pistachios daily for a month.
By the end, researchers discovered that their systems contained more antioxidants than those who didn’t eat the pistachios. Still not convinced eating pistachios each day is good for you? Well let’s move on…
4. Improves Your Mood.
Mental health is a massive conversation we are having today. Did you know anxiety disorder is the most common mental illness in the United States?
It affects 18% of the country’s population each year. If you are one of these people, there is good news for you.
With the right exercise and diet, anxiety disorders are naturally treatable. Pistachios are a great way to improve your mood.
They soften the impact that stress hormones have on the body. When you eat a pistachio, the nutrients will give a well needed boost to your immune system.
This is ideal for people suffering from anxiety, as it will help your brain relax. Research shows a 1.5 ounce serving of pistachio can reduce your blood pressure by almost 5 mm.
This will reduce stress. While it may not cure your mental illness, eating pistachio each day will definitely help you feel better.
5. Makes Your Heart Healthier.
There are also shocking stats regarding heart health. Have you heard them lately?
Heart disease is the leading cause of death in the United States. Almost 650,000 Americans die from it each year.
Eating pistachios is another step in preventing it. When you eat them, the content can reduce your blood pressure and cholesterol levels.
Research has shown that eating nuts in general is a smart way to maintain blood pressure. In a 2008 study, 28 subjects were given 2 servings of pistachios in a day.
By the end, the nutrients were shown to reduce the risk of developing cardiovascular disease. If you buy some pistachio and begin eating them everyday, you may be one step further away from being part of these statistics.
Certain parts of pistachios also make your blood vessels healthier. You see, your blood vessels have a lining known as the endothelium.
When this lining is damaged, it is something known endothelial dysfunction. This issue can assist heart disease.
Pistachios amino acid content can encourage your blood vessels to become healthier. Studies show that eating 1.5 ounces daily can improve the state of your endothelium, getting your blood vessels back to normal.
6. Improves Eye Health.
Much like our gut health, the well-being of our eyes is something we don’t think about enough.
But the benefits pistachios have on the eyes are something you have to see to believe. Alright, bad joke.
Through the help of its antioxidants lutein and zeaxanthin, pistachios can improve the quality of our vision.
Were you aware that more than half of Americans over the age of 80 develop cataracts? Studies show that the nutrients in pistachios reduce the risk of both cataracts and age-related macular degeneration.
You only become more vulnerable to these conditions as you age. A regular diet of pistachios and other nutritious foods will ensure that your chances of developing eye diseases are low at best.
7. Balances Your Blood Sugar.
We spend so much time focused on blood pressure, but we often forget about blood sugar. Our blood sugar level refers to the amount of glucose we have in our blood.
If your blood sugar level is less than 100 mg/dL, it’s normal. If your blood sugar level is 126 mg/dL or higher, you have diabetes.
Since pistachios have a low glycemic index, they won’t cause your blood sugar to rise. This makes them a go-to choice for people with diabetes.
In 2011, a study was conducted on 10 people with higher than average blood sugar levels.
The subjects ate pistachios with a large meal filled with carbohydrates. By the end, researchers noted that their blood sugar level had lowered.
8. Reduces Risk of Cancer.
Getting older sure has its downsides. Especially when it comes to your risk of serious disease. The average age of colon cancer diagnoses is 68 for men and 72 for women.
Due to their high fiber content, pistachios can reduce symptoms of colon cancer. In 2017, a study was conducted that confirmed roasting your pistachios didn’t affect any of the health benefits.
Pistachios have also been said to reduce your risk of lung cancer. You see, pistachios are rich in something called gamma-tocopherol.
This can protect your lungs from cancer. Other foods that serve as great sources of this compound are peanuts, walnuts, soybeans and pecans.
It is said that eating as much 2 ounces of pistachio a day is enough to reduce your cancer risk. If I were you, I’d be taking a ride over to my nearest grocery store.
Have you ever eaten pistachios? fWould you consider eating them after reading this article?