Pistachios: A way to eat right with diabetes - Ratinkhosh
pistachios for diabetes

Pistachios: A way to eat right with diabetes

Ratinkhosh R&D Team

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Type 2 diabetes is one of the most common diseases that requires a special diet. It’s essential for people with diabetes to control their blood sugar level and follow a healthy diet low in glucose. Generally, nuts are among the most beneficial foods that Diabetics can add to their diet. They all hold essential nutrients that the body needs. Moreover, they are low in glucose and cholesterol, which makes them healthy for people with diabetes and heart problems. Among all the nuts, pistachios are well-known as a super healthy nut for Diabetics. In this post, we learn more about the benefits of pistachios in a diabetes diet.

Benefits of pistachios for diabetes

1.      Pistachios can reduce blood sugar level

One of the benefits of pistachios for diabetes is that pistachios have a low glycemic index, which is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. It means that although pistachios have more total carbohydrates than other nuts, eating them doesn’t have any negative effect on blood sugar level. That’s mostly because the high amount of carbohydrates in pistachios are dietary fibers, which are essential for keeping the digestive system healthy. Moreover, the dietary fibers can help lowering blood sugar. Therefore, it can reduce the risk of heart problems, diabetes, and obesity.

The total carbohydrates per 100 grams of pistachios are 28 grams that 10 grams of this amount are dietary fiber.

Benefits of pistachios for diabetes.
Benefits of pistachios for diabetes.

2.      They are heart-healthy

Pistachios are rich in healthy fat, which are unsaturated fats. Moreover, this nut doesn’t contain any cholesterol. Therefore, it is so heart-healthy because consuming this nut leads to lowering cholesterol and unhealthy fats, which can reduce the chances of cardiovascular disease. High blood pressure is another reason that may lead to heart diseases. Pistachios can also improve blood pressure and help the heart function properly.

3.      Pistachios is helpful for weight-loss

Although pistachios are high in calories, they can still reduce the risk of obesity and help you maintain your weight. That’s because pistachios are high in protein and fiber, both make the stomach full for a longer time. Therefore, eating pistachios prevent you from eating unhealthy snacks from time to time. Reducing belly fat is so helpful for diabetic people. Thus, having a diet that contains pistachios can help to reduce the risks of diabetes. Moreover, having an active lifestyle, such as doing daily exercises, can also help Diabetics people follow a healthier life. Consuming pistachios after a workout can help people strengthen their bones and make more muscles too.

4.      They are packed with antioxidants

Pistachios are among the nuts with the highest level of antioxidants. It means not only pistachios may reduce the risks of chronic diseases, but also they have anti-inflammatory properties. Research reports that eating a diet rich in antioxidants can prevent diseases, like diabetes, by fighting free radicals.

5.      Pistachios have no cholesterol

Type 2 diabetes is linked to high cholesterol because this disease can lower good cholesterol and raise bad cholesterol levels. Pistachios don’t have cholesterol and are very low in saturated fats. Thus, they not only can control the cholesterol level in the blood but also can reduce bad cholesterol.

How to add pistachio to a diabetes diet?

People with diabetes can simply add pistachios to their diet as an evening snack. They can also follow different diets that contain nuts. Such as:

·         The vegetarian and vegan diet

The vegetarian and vegan diets are very beneficial to people with diabetes. There is no animal product, such as eggs, meat, or butter in this type of diet. They instead contain beans, vegetables, nuts, fruits, and legumes. Pistachios are among the best nuts for Diabetics to add to a vegetarian diet. They are rich in protein, fiber, vitamins, and minerals that are needed for the body and can control blood sugar and diabetes disease.

Vegetarian diet with pistachios.
Vegetarian diet with pistachios.

·         The paleo diet

Paleolithic diet, which is also called the paleo diet, contains whatever our ancient ancestors ate. These foods are the ones they could hunt or plant, from fishes to tree nuts. Paleo diet is a healthy diet that has everything on moderate and is a good option for people with diabetes. Foods that are allowed on this diet include meat, poultry, fish, vegetables, fruits, seeds, nuts, olive oil, coconut oil, avocado oil, and all other healthy fats and plant-based foods. Pistachios are so crucial on this diet because it had always been an essential food for our ancestors.

Paleo diet is a healthy diet for people with diabetes.
Paleo diet is a healthy diet for people with diabetes.

·         The Mediterranean diet

This diet refers to a diet that mostly contains seafood. Mediterranean diet is rich in oleic acid, a fatty acid that can be found in some vegetables and animals, such as fish. Seafood is so healthy and contains healthy fats. They rarely contain carbohydrates and can lower glucose levels and reduce the risk of metabolic disorder. Foods that are allowed on this diet include poultry, salmon and other fishes, eggs, fruits, vegetables, nuts, and seeds.

How much pistachios can a person with diabetes eat?

Although pistachios are beneficial for people with diabetes, it’s important to consume in on moderate. Overeating pistachios or any other nut may have side effects, which may even be worse for diabetes. It is mostly recommended to eat around a handful of pistachios as a mid-morning or mid-evening snack. It’s better to be unsalted and raw. Some nutritionists also recommend following this rule for five days a week. Eating pistachios on an empty stomach can also help to control blood sugar levels.

It is recommended to avoid eating more than a handful pistachios during the day.
It is recommended to avoid eating more than a handful pistachios during the day.

What other nuts are good for diabetes?

Other nuts that can be helpful for diabetes include:

  • Almonds, which is high in vitamin E and protein.
  • Walnuts, high in calories and omega-3.
  • Cashews, rich in healthy fats.
  • Peanuts, good source of protein and fiber.

Bottom Line

Pistachios are so beneficial for the body. Since they are rich in healthy fats, protein, antioxidants, and fiber, they are a great option for people with diabetes. Studies show how pistachios can lower blood sugar, blood pressure, and help you lose weight. This nut also has stress-relieving effects, which is good for the body’s total health. Having no cholesterol also makes pistachios a heart-healthy nut. It is so easy to add pistachios to your diabetes diet. However, we always recommend you consult with your doctor about consuming any nut or food while you have any chronic diseases, such as diabetes. A nutritionist can also help you follow a healthier diet.

Pistachios: A way to eat right with diabetes

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