Frequently Asked Questions
I'm trying to watch my weight. Can I still snack on pistachios?
I'm trying to watch my weight. Can I still snack on pistachios?
Pistachios make a superior snack choice for dieters. One reason is that they are nutrient dense - good news when every calorie counts. Also, many experts believe that because pistachios have both protein and fiber they help you feel full for longer - so you eat less at your next meal. One such expert is Tanya Zuckerbrot, registered dietitian, mother of three and author of the "F Factor Diet: Discovering the Secret to Permanent Weight Loss," who recommends foods containing fiber, such as pistachios, to help weight loss. Did you know that most Americans fall short of the recommended daily amount for fiber? Fiber is important because it aids digestion, promotes satiety and helps maintain a healthy body weight. Tanya recommends a handful of delicious pistachios as a morning or afternoon snack as an easy way to add an extra 3 grams or more of natural fiber to your diet along with protein. You may be surprised to know that nut consumption, in general, is associated with a lower body mass index and has not been shown to cause gain10. In fact, many popular diet plans including DASH Diet, Mediterranean Diet, Weight Watchers and the USDA Food Pyramid, highlight nuts in their healthy eating plans. Some even believe that the simple act of shelling a pistachio may have the added benefit of slowing down consumption time.
References
- Rainey CJ, Nyquist, Food Research Inc., Los Angeles. Unpublished original research 2006
- Wu et al, "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States," J. Agric Food Chemi, 52 (12), 4026-4037
- Complete Food and Nutrition Guide, 3rd Edition, Roberta Duyff
- Institute of Medicine, 2002a. "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington , DC: National Academy Press
- American Chemical Society, "Sunflower seeds, pistachios among top nuts for lowering cholesterol," Dec. 7, 2005.
- Wu et al, "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States," J. Agric Food Chemi, 52 (12), 4026-4037
- Institute of Medicine, 2004. "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate." Washington DC
- "Trans fat share attack on Americans' hearts," USA Today, accessed online Feb. 23, 2007
- "Trans Fatty Acids," AmericanHeart.org, accessed online Mar. 5, 2007
- Sabate, J. (2003) "Nut consumption and body weight," American Journal of Clinical Nutrition, 78(3), 647S-650.
- Seeram NP, Aviram M, Zhang Y, Henning SM et al. Comparison of Antioxidant Potency of Commonly Consumed Polyphenol-Rich Beverages in the United States. J Agric Food Chem. 2008 Feb 27;56(4):1415-1422.
- Painter, J. The Pistachio Principle: Calorie Reduction Without Calorie Restriction. Weight Management Matters, 6(2),8.
- U.S. Dept. of Agriculture. (2007). USDA National Nutrient Database for Standard Reference, Release 18. Beltsville, MD: USDA Agricultural Research Service, Nutrient Data Laboratory.