Lose Weight with Pistachio Nuts

Do you like nuts but are steer clear of them thinking they are fattening? While it’s true that they contain a significant amount of calories and heart healthy fats, research has shown that nuts, specifically pistachio nuts, can actually help you lose weight. Hint: it has something to do with leaving the empty shells in front of you! Before you “go nuts over nuts”, read on to learn details about how pistachio nuts can help you lose weight.

My pistachio memories
I love pistachio nuts and have fond memories of eating them as a child. I grew up in Fitchburg, Massachusetts and would go to the local mall with my friend Laura. We would buy bags of these nuts and of course eat them all on the spot. I vividly remember having stained red fingers and tongue from eating massive portions of these nuts as they were dyed red at the time. (Hmmm… all that red dye could explain a few things!) No worries, pistachio nuts are no longer dyed red.  Moving back to the weight loss part …

First, the health benefits of pistachios:
– Loaded with antioxidants (one of the highest in antioxidants of all nuts)
– Excellent source of vitamins and minerals, including copper and manganese, and a good source of phosphorus. They’re also an excellent source of vitamin B6, offering 20% of the Daily Value per serving
– Good source of fiber. A one ounce serving provides 3 grams of dietary fiber or about 12% of the Daily Recommended intake for fiber.
– A 30 gm serving (about 1 ounce) of pistachios has 49 kernels, 170 calories and a variety of different vitamins, minerals and beneficial phytonutrients. This little nut comes out big on nutrition. THEY ARE ONE OF THE LOWEST CALORIE NUTS!  (image: fotobank.ru)
– Nuts, as part of a diet low in saturated fat and cholesterol, may also reduce the risk of heart disease
– Some studies have also suggested that frequent nut consumption is linked to a decreased risk of developing diabetes
– Great snack for carb cravers as they are tasty, filling and keep blood sugar level for a longer period of time

Pistachio nuts and weight loss
Nuts can help you feel full due to their fat, protein and fiber content. All three components have been linked to satiety. This is really important when you want to ward off hunger pangs!

Eat pistachios in the shell
Behavioral eating expert James Painter, Ph.D., R.D. found that eating in-shell pistachios helped individuals consume fewer calories without consciously restricting their calories. (Check out Dr. Painter’s techniques to lose weight without deprivation called the Pistachio Principle)

– Compared to shelled nuts, people who ate the shell-in pistachios ate 50% fewer calories and reported feeling equally satisfied. In addition, Painter found that eating in-shell pistachios helped individuals eat fewer calories without consciously restricting their calories. Compared to shelled nuts, those who enjoyed in-shell pistachios not only ate 50 percent fewer calories, but they also reported feeling equally satisfied.

– Another study found that when empty shells were left on the table after eating, individuals ate 35% fewer calories than when shells were discarded immediately after eating

The Pistachio Booth at the annual American Dietetic Association Food & Nutrition Conference & Expo held in Boston, Ma. this past October was a big hit!

Bottom line, pistachio nuts are a great snack. You get 47 of them for only 170 calories! For more info on pistachios, check out their website, Pistachio Health