Are Pistachios Good For Diabetics ?

Since childhood, we've heard of nuts and their numerous health benefits. The delicious and crunchy nuts make great snacks for mid-day meals. Cashews, walnuts, almonds, hazelnuts, pine nuts, and pistachios or pista are the healthiest and most delicious delight that one can consume instantly. In the case of nuts, pistachios are an excellent option that cannot be overlooked, as they are little goldmines in nutrition. It brings us to the answer that is pista good for diabetes questions asked by many.

Pistachios are distinctive green-hued nuts. They are edible seeds with a long elongation from the Pistacia Vera tree, part of the Anacardiaceae, commonly referred to as the family of cashews. Pistachios aren't just an excellent source of garnishing sweets, but they also count as one of the most nutritious foods. Let’s quickly check out its nutritional profile, so we can answer is pista good for diabetes or not.

Nutritional Profile

Nutritional Value Per 1 Cup or 100 Grams of Pistachios

Pistachio Glycemic Index

Pista also has a low glycemic index score of 15, making it an excellent choice for diabetics.

Benefits of Pistachio

1. Antioxidant-rich

It is believed that the colorants in pistachios that provide them with their distinctive purple and green hues contain antioxidant properties that protect them from damage. Of all the nuts in the tree available, pistachios stand out as being exceptionally high in these substances, with walnuts and pecans offering more.

2. Heart-healthy

Compared to the majority of almonds, unlike other nuts, pistachios have the advantage of having lower calories and fats and have the most potassium. They're exceptionally high in phytosterols, all supporting cardiovascular health. Pistachios are also an excellent source of amino acid L-arginine that can be converted to its blood pressure-lowering substance nitric oxide. Also know about best fruit for diabetes.

3. Supports weight management

Pistachios can be an effective addition to a weight-management program. They are high in fiber and can also keep our bodies full and satisfied. In addition to having a lower fat and calories content than other nuts, they benefit from having a lower net metabolizable energy content, which means we don't absorb the entire calories.  All these benefits clearly solve the doubts on whether are pistachio nuts good for diabetes or not, so you can have them in moderation.    

Benefits of Pistachio for Diabetes

Is pistachio good for diabetes?Pistachios are a great food source with various health benefits. Let’s jump to a few of their benefits for diabetes shared below. 

1. Lowers Blood Cholesterol Level

Numerous studies suggest that eating a handful of pistachios can help lower LDL and increase healthy cholesterol levels (HDL). Pistachios also aid in reducing the total cholesterol levels in the blood. All these benefits lower the risk of heart ailments, including strokes.

2. Helps Improve Heart Health

Consuming moderate amounts of pistachios can improve heart health. These nuts are rich in arginine, one of the amino acids. Arginine is also believed to lower blood pressure. It is rich in monounsaturated fats that aid in reducing blood pressure. They also help lower bad cholesterol levels and help cleanse your heart vessels.

3. Promotes Healthy Blood Vessels

Pistachios assist in helping ensure your blood vessels are in good shape through vasodilation. Pistachios are an excellent source of amino acid L-arginine that assists in the conversion into nitric oxide within the body. The nitric oxide compound is a chemical that plays a crucial function in vasodilation.

4. Helps reduce Weight

Pistachios are a great source of monounsaturated fatty acids which aid in reducing weight and keeping your waistline slim as time passes. Pistachios contain protein and fibers which can boost satiety and, aid with weight reduction. The fibers in them increase the body's metabolism and help eliminate the weight gain accumulating in your body.  Pistas are also referred to as low-calorie foods, which mean you can eat them anytime you're hungry.

5. Promotes Healthy Gut Bacteria

Pistachio has a significant amount of fibers from food sources that help strengthen the digestive tract. The bacteria in your gut ferment the pistachio fiber and transform it into short-chain fatty acids, also known as butyric acids. They can therefore boost the levels of bacteria within the digestive tract. A higher intake of fiber can assist in preventing constipation.

6. Aids in Controlling Blood Sugar Levels

Pistachios can help lower blood sugar levels and keep them in check. Despite being rich in fats, pistachios possess low glycemic levels.  Studies suggest that pistas can boost the levels of peptide 1, the hormone that regulates glucose levels in patients with diabetes. This point alone answers the “is pista good for diabetes” question for many. Another study's findings suggest that the healthy fats and fibers found in pista can be beneficial to blood sugar control in the long term. Also know about is peanut good for diabetes?

7. Helps Enhance Vision

Consuming enough antioxidants can help prevent vision problems such as cataracts and age-related macular degeneration. Pistachios are a great source of nutrients that are vital for eyes health. They contain zeaxanthin and lutein, which are found in the retina of humans.  They also contain zinc, which helps reduce the chance of having poor night vision.

Have a look on our recommended list of best dry fruits for diabetes.

Do Pistachios raise Blood Sugar?

The glycemic index determines the impact of your food on blood sugar. Foods with a low glycemic index are helpful for those suffering from diabetes. Pistachios are low in glycemic, so it is safe for those with diabetes. Research has also proven that eating pistachios may help reduce blood sugar. According to Dr. Mike Roussell, a nutritionist, "A person with diabetes will not feel a surge in blood sugar levels upon the consumption of Pistachios."

Bottomline

Pistachios are an excellent source of healthy proteins, fiber, fats, and antioxidants, so you would by now know whether or not are pistachios good for diabetes. They also contain various nutrients, like vitamin B6 and the mineral thiamine. The health benefits of these can include advantages to losing weight, reduced cholesterol levels and blood sugar levels, and improved eye, gut, and blood vessels' health. Additionally, they're tasty, versatile, and delicious to consume. For most people, including pistachios in your diet is a fantastic option to boost overall health. Also read about how to reduce sugar.

FAQs

1. What are the risks of over consuming Pistachios for Diabetes?

Anything in excess is bound to have adverse effects. Pistachio consumption is no different. Too much can lead to abdominal pain, indigestion, bloating, constipation, etc. 

2. How many Pistachios can a diabetic eat?

If you’ve been diagnosed with diabetes, try to limit your dry fruit pistachio consumption to 2 ounces of nuts a day. It will keep your health in check.

3. What is the best time to eat Pistachios?

Pistachios have B6 and Magnesium, which are beneficial for sleeping. Although you can have them anytime, it is best to have them at night. A single ounce serving of kernels taken just before bed will ensure you get the best night's rest.