Healthy Snacking: Pistachios

Looking for a good snack… & one that’s also healthy? Also known as the “green almond,” pistachios are the perfect snack to grab.

  • Almost 90% of the fats found in pistachios are the healthy unsaturated (mono and polyunsaturated) fats. 
  • Pistachios have 3 grams of fiber per serving, which is more than many types of whole fruit.
  • They also contain 6 grams of protein.

Because of their fiber, fat, & protein content, pistachios are considered a very satiating snack.

Random Reserch on Pistachios

According to some research done by Dr. James Painter, pistachios can result in caloric reduction rather than caloric restriction.  In Painters study, individuals self-selected either in-shell or shelled pistachios.  Because the shells act as a natural barrier, taking longer to remove, the in-shelled group consumed 50% less than the shelled nut group.  In addition, they reported feeling equally as satisfied as the group consuming more. 

In addition, the shells can offer a visual cue for eaters.  In Dr. Painter’s second study, in-shell pistachios were consumed over an 8-hours.  On the first day, shells were left out on a desk as a visual reminder of consumption and on the second day the shells were removed.  Results showed that when the shells were left on the desk as a visual cue, subjects consumed 35% less  calories. 

Tips on how to snack healthier:

When you go to the grocery store, plan ahead as to what you will eat as a snack each day.  Stop buying the big bags of potato chips and junk food you don’t need.  If you have it around, you’re going to eat it whereas if you refrain from buying it altogether you won’t feel the temptation to eat it.   

Always opt for fresh, natural foods like fresh fruit, veggies, nuts (especially pistachios).

Prepare your snacks a head of time at home and portion them out into smaller, healthier portions.

Thanks for reading! : )


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