中文 (中国)If you are looking for a snack that can help you lose weight, pistachios are an ideal choice. It can satisfy your appetite thanks to its high fiber content, healthy fats, and protein. However, it can also cause you to gain weight if used incorrectly.
Nutritional value of pistachios
According to research, pistachios are low in calories but very high in protein. Specifically, every 100g of pistachios contains 15-20% protein. So just 28.3 grams of pistachios can provide you with enough protein to help tone muscles. Also in 28.3g this nut contains 159 calories, significantly less than the calorie content of walnuts (185 calories) and pecans (193 calories).
On the other hand, despite being higher in carbohydrates than most nuts, pistachios have a low glycemic index (GI), which reduces the risk of blood sugar spikes.
Pistachios are also an excellent source of vitamins (A, B6, K), flavonols, zeaxanthin, anthocyanins, lutein and phytosterols. All of these factors help boost metabolism in the body, improve blood lipid levels and promote overall health.
Pistachios are also rich in minerals such as calcium, phosphorus, iron, potassium and magnesium that help strengthen bones, support muscle contraction, stimulate the pancreas to secrete insulin and strengthen the immune system.
Why do pistachios help with weight loss?
Despite being an energy-dense food, pistachios are still believed to have benefits for weight loss. Most of the studies looking at the effects of pistachios on weight have shown very positive results.
Specifically, pistachios are rich in fiber and protein that help increase satiety, making you consume less food. In a 24-week study, people who ate 53 grams of pistachios per day as an afternoon snack had twice as much body mass index (BMI) as those who ate 56 grams of cookies per day.
The fat in pistachios does not make you gain weight if consumed in moderation
Another 24-week study in overweight people found that those who consumed 20% of their calories from pistachios lost 1.5cm in waist circumference compared to those who didn’t eat pistachios.
On the other hand, in 30g of pistachios contains 50% fat, including 83% unsaturated fat and absolutely no trans fat, this is very good for health. In particular, the fat content in pistachios is not effectively absorbed by the intestines, so it does not make you gain weight.
Eating pistachios regularly helps improve exercise performance while reducing swelling and inflammation caused by injury during exercise.
Eating pistachios properly helps to lose weight
Pistachios also contain a certain amount of calories, so experts recommend that if you are trying to lose weight, limit your consumption to a maximum of 49 small size pistachios in a day when you are craving snacks. . In it, divide into 24 seeds for mid-morning and 25 seeds for an evening snack.
To lose weight more effectively, you should buy nuts with shells, without adding salt. Because the time it takes to peel the seeds can slow down the rate of eating, making you eat less. Peeling seeds also gives you better control over how many seeds you consume.
You can add pistachios to salads, mash and add to low-fat yogurt, add to your post-workout smoothie, serve with avocado after lunch or add to a cup of warm skim milk before bed.