Pistachios are good for you and weight loss

Nuts are nutrient-dense foods, high in protein, fiber, phytosterols, antioxidants, monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. Nut consumption is associated with many health benefits, including reduced risk of cardiovascular disease and type 2 diabetes, and of all-cause mortality. These benefits have been attributed to the healthful nutrient profile of nuts. Pistachios, like other nuts, are rich in protein, fiber, and unsaturated fats as well being the richest source of melatonin an essential gut neurotransmitter. Melatonin helps regulate the gut movement and controls and is important in sleep.

Even though nuts are also energy dense the scientific literature suggests that consuming nuts dose not lead to weight gain. In fact, many large epidemiological studies have reported that nut intake is inversely associated with adiposity and weight gain. That is the higher the nut consumption the lower Body Mass Index (BMI) and waist circumference. The Harvard's prospective Nurses' Health Study shows that women who consume nuts more often than twice a week gain less weight and have a lower risk of obesity than peers who seldom consume nuts.

In a 12-week randomized, controlled intervention, with sixty healthy pre-menopausal women showed that their normal intake adjusted to the pistachio portion, mostly by reduced intakes of carbohydrates and starch, in parallel with decreased hunger and increased satiety following the morning snack. Intakes of MUFA, PUFA, linoleic acid, thiamin, pyridoxine, copper, manganese, and zinc were significantly higher among women consuming the pistachio snack, in spite of compensatory adjustments in intake. In conclusion, daily intake of 44 g pistachios improved nutrient intake without affecting body weight or composition in healthy women. The additional calories provided by the pistachios induced satiety and sufficient adjustment of intake to prevent body weight changes.

So eat more Pistachios

Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention Appetite Volume 144, 1 January 2020, 104483. Marc Fantinoa