People with prediabetes have blood sugar levels which are higher than normal but not yet within the diabetes range. A Spanish study recently found that people with prediabetes could mitigate the risk of developing full diabetes by eating pistachios. People with prediabetes who ate 2 ounces of pistachios every day experienced significant drops in blood sugar and insulin levels.
Pistachios are rich sources of oleic acid and antioxidants which help to fight bad LDL cholesterol in the body. They do so by increasing the levels of good HDL cholesterol in the body. They belong to the cashew family and have long been revered as a symbol for wellness and robust health. The pistachio kernels are rich in several nutrients, including protein, anti oxidants, mono- unsaturated fatty acids, copper, manganese, potassium, calcium, iron, zinc and B complex groups such as riboflavin. Pistachios are rich sources of protein, good fat, minerals like zinc, fiber and anti oxidants like carotenes. The nutrients and minerals work together to help regulate one’s weight, therefore helping to prevent obesity. Obesity is known to cause diabetes in the long run, and therefore regulating the levels of cholesterol helps prevent the occurrence of the disease.
“There are some indications that eating pistachios on a regular basis lowers fasting glucose and lowers insulin and hormone ratio, which is particularly relevant in prediabetic subjects because unless they do a change in lifestyle they will end up being diabetic. So the fact that eating nuts on a regular basis seems to improve some of the critical parameters is very relevant” said Dr. Joan Sabate, a professor of nutrition and epidemiology at the School of Public Health at Loma Linda University in California.
Other nuts, such as walnut and hazelnuts, are also rich sources of protein and fiber. Dr. Emilio Ros, director of the Lipid Clinic of the Endocrinology and Nutrition Service at Hospital Clinic In Barcelona, stated that “Although pistachios were examined in this work, I believe that any beneficial effects on glucose metabolism are shared by all nuts, as they have a general composition with lots of bioactive compounds liable to beneficially affect biological pathways leading to insulin resistance and diabetes,” .
Consumption of nuts regularly is good for one’s cardio vascular health and since they are rich in fiber, they also provide a feeling of satiety, thus preventing one from consuming foods that are rich in fats such as fries.