Research continues to show that nuts offer good nutritional value and cardio-protective benefits. Because of their fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , fat, and protein content, pistachios are also considered to be a satiating snack. All nuts, however, are not created equal. Pistachios are becoming widely known as the “skinny nut," as one of the lowest calorieA calorie is the amount of energy required to raise the temperature of one milliliter (ml) of water at a standard initial temperature by one degree centigrade (1°C). , lowest fat nuts and offering more nuts per serving than any other nut . Pistachios are also one of the only in-shell snack nuts – read about “The Pistachio Principle” to learn how the shell helps slow consumption and offers a visual cue for snackers.

Research Weighs-In

Researchers at Loma Linda University conducted nut feeding trials in which free living individuals substituted nuts for 20% of their total calories. The lead researcher, Joan Sabaté MD, PH.D., found that, despite the fact that nuts contain fat and are energy-dense foods, they did not cause an increase in body weight. These results for pistachios are consistent with studies of other nuts and body weight. Nut consumption in general is associated with a lower body mass indexBody Mass Index (BMI) is a measure of body fat that is the ratio of the weight of the body in kilograms to the square of its height in meters (BMI = [kg/m²]). and has not been shown to cause weight gain. ¹

Good Source of Dietary FiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans.

The U.S. Dietary Guidelines Committee recommends a dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. intake of about 14 grams per 1000 calories, but consumption studies have indicated that Americans typically consume only half of the recommended amount.²,³ As one of the highest fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. nuts, pistachios can help meet this goal.

Pistachios are a good source of dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. and are among the highest fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. nuts, providing 12% of the DV per serving. Clinical trials have shown that dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. can not only help control blood sugar, lower serum cholesterol, and reduce the risk of some types of cancer, but it may promote weight control as well.

Tanya Zuckerbrot, registered dietitian and author of the F-Factor diet recommends a high-fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. diet for weight loss describing it as the “undiet” – the plan to help kick those starve-and-cheat habits without leaving you hungry.

Snack SatietySatiety is the satisfied feeling of being full after eating.

SatietySatiety is the satisfied feeling of being full after eating. factors are related to the composition of the food. Pistachios have a significant amount of protein, fat and dietary fiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , all three of which have been shown to increase the feeling of fullness and the length of time until hunger is felt again. A slow snack of 30 in-shell pistachios – just 100 calories – may be just enough to curb an appetite helping individuals maintain their weight by keeping hunger at bay.

References

1. Sabaté, J. (2003). Nut consumption and body weight. Am J Clin Nutr, 78(3), 647S-650.↑
2. Institute of Medicine (2002a). Dietary Reference Intakes for Energy, Carbohydrate, FiberDietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. , Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press.↑
3. U.S. Dept. of Health and Human Services, & U.S. Dept. of Agriculture (2005). Dietary Guidelines for Americans 2005. Washington, DC: U.S. Government.↑