Is Pista Good for Diabetes?
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When it comes to diabetes management, diet plays a crucial role. One question that frequently pops up is: Is pistachio good for diabetes? The answer is a resounding yes!
Pistachios, also known as pista in India, are nutrient-packed nuts that can be beneficial for people with diabetes. Let’s dive into how these nuts can help.
What are Pistachios or Pista?
Pistachios, or pista, are small, green nuts native to the Middle East, but they are now widely available in India and across the globe. They are popular in Indian households as a snack or as an ingredient in many traditional sweets and desserts.
However, apart from their taste, they offer some amazing health benefits, especially for those managing diabetes.
What is the Nutritional Value of Pistachios?
Pistachios are rich in healthy fats, protein, fiber, vitamins, and minerals. As per Indian Food Composition Tables (IFCT), 2017, per 100g serving of pistachios contains:
| Nutrient | Nutritional Value* (per 100g) |
| Energy | 539 kcal |
| Carbohydrate | 16 gm |
| Protein | 23 gm |
| Total Fat | 42 gm |
| Calcium | 135 mg |
| Phosphorus (P) | 537 mg |
| Total Fiber | 11 gm |
| Omega 3 | 171 mg |
| Potassium | 2 gm |
| Minerals | 3 gm |
| Natural Sugar | 8 gm |
|
*as per IFCT, 2017 |
|
These nutrients are essential for overall health and, importantly, for managing blood sugar levels.
What is the Glycemic Index of Pistachios?
The glycemic index (GI) of foods indicates how quickly they raise blood sugar levels.
Pistachios have a low GI of 28, which means they cause a slow and gradual rise in blood sugar rather than a spike. This makes pistachios an excellent choice for people with diabetes who need to stabilise their blood sugar levels.
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Pistachios and Diabetes
Studies have shown that including pistachios in a diabetes-friendly diet can help manage blood sugar levels.
Pistachios have a unique combination of healthy fats, fiber, and protein, which slow down the absorption of sugars into the blood, helping to avoid sudden spikes in blood sugar. This makes them a great snack for people looking to manage diabetes.
Why is Having Pista with Shells a Better Option than its Deshelled Version?
The psychological effect of pistachio shells plays an interesting role in portion control. Research has shown that eating pistachios in their shells (where you physically remove the shells and eat the pista) can reduce calorie intake compared to already de-shelled pistachios. This is because the act of shelling the pista slows down eating, allowing your brain more time to register fullness.
Not just that, the accumulation of empty shells serves as a visual cue, reminding you of how much you’ve already eaten, which helps prevent overeating.
A study found that participants consuming in-shell pistachios ate 41% fewer calories than those eating pre-shelled nuts without compromising on satisfaction.
What are the Benefits of Pistachio for Diabetes?
Here are some key benefits of consuming pista in diabetes:
- Helps Control Blood Sugar: Pistachios help lower post-meal blood sugar levels by slowing carbohydrate digestion and absorption.
- Supports Heart Health: Diabetes increases the risk of heart disease, and pistachios, being rich in heart-healthy fats, can reduce bad cholesterol levels and promote good cholesterol, aiding overall heart health.
- Promotes Weight Management: Managing weight is critical for people with diabetes. The fiber and protein in pistachios help you feel fuller for longer, reducing overeating.
- Rich in Antioxidants: Pistachios are packed with antioxidants like lutein and beta-carotene, which help fight inflammation, another concern for people with diabetes.
Some Healthy Diabetes Pistachio Recipes
Here are some diabetes-friendly ways to enjoy pistachios:
- Whole Pistachios: The best way to enjoy pistachios is to eat them as a whole nut, either on their own or mixed with other nuts like cashews, almonds, and walnuts – like a dry fruit trail mix. This combination provides a healthy balance of fats and protein, helping to stabilize blood sugar.
- Pistachio Salad: Add crushed pistachios to your salad for a crunchy texture and a boost of healthy fats. Pair it with leafy greens, cucumbers, and a light olive oil dressing for a nutritious, diabetes-friendly meal.
These simple recipes offer a delicious way to incorporate pistachios for diabetes into your daily routine while keeping blood sugar in check.
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What is the Best Time to Eat Pistachios in Diabetes?
It’s best to eat pistachios as a mid-morning or evening snack. However, you can enjoy pistachios anytime when you need a snack. Pairing them with a high-fiber fruit or a bowl of dahi (yoghurt) can further stabilise blood sugar levels.
Avoid consuming them right before bedtime, as nuts can be difficult to digest late at night.
How We At Fitterfly Can Help You?
At Fitterfly, we always recommend our enrolled members add pistachios to their diet as a healthy snack. These nutrient-packed nuts help stabilize blood sugar levels, improve heart health, and support weight management.
It doesn’t just stop at nutrition, though; our personalized approach ensures that you get the right support from our dedicated team of coaches. Your success coach will help you stay motivated, guiding you through any obstacles that come your way.
Meanwhile, our nutrition coach will create a meal plan that fits your lifestyle, including smart choices like pistachios. This not only helps you manage blood sugar but also boosts heart health and promotes weight control.
To complete your wellness plan, our fitness coach will tailor an exercise routine that fits into your day, helping you stay active and on track with your goals. Together, our coaches are here to guide and support you every step of the way.
Just give us a missed call at 08069450746, and our program advisors will get back to you!
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Are salted pistachios good for diabetes?
While pistachios are beneficial for diabetes, salted pistachios should be eaten in moderation. Excess salt can raise blood pressure, which is a concern for people with diabetes. Opt for unsalted pistachios whenever possible.
How many pistachios can people with diabetes eat?
A handful of pistachios (around 30-40 nuts) per day is considered a healthy portion for people with diabetes. They are nutrient-dense, so even a small amount provides a lot of benefits.
Do pistachios raise blood sugar?
Pistachios have a low glycemic index, meaning they do not cause rapid spikes in blood sugar. In fact, they help stabilize blood sugar levels.
Is pistachio good for cholesterol?
Yes, pistachios are rich in heart-healthy fats that help lower bad cholesterol (LDL) and increase good cholesterol (HDL), making them beneficial for managing cholesterol levels.
What nuts are best for people with diabetes?
Almonds, walnuts, and pistachios are some of the best nuts for people with diabetes due to their low glycemic index and heart-healthy fats.
What are the risks of over-consuming Pistachios for Diabetes?
Though pistachios are healthy, overconsumption can lead to weight gain due to their high-calorie content. Stick to a recommended portion size to avoid excess calorie intake.
