Did you know that in-shell pistachios can be a great natural weight-management tool? That’s right, eating this delicious and nutritious snack can significantly help you reduce your daily calorie intake. Research conducted at Eastern Illinois University found that consuming in-shell pistachios, which are great sources of fiber and protein, can curb calorie intake by up to 41 percent! In this article, we’ll explore the reasons behind this awesome weight-management hack and learn about some other health benefits of these tasty nuts.
##Two Studies, One Amazing Result
Scientists at Eastern Illinois University conducted two different studies to determine the health benefits of pistachios. The first study discovered that participants who consumed in-shell pistachios ate 41 percent fewer calories than those who snacked on shelled pistachios. The second study aimed to find out why this was the case and revealed that the empty pistachio shells act as “visual cues” reminding individuals of the amount they’ve eaten.
According to James Painter, Ph.D., R.D., a behavioral eating expert and the study author, “In-shell pistachios are the original ‘slow food.’ The findings of these studies demonstrate that pistachios, as one of the only in-shell snack nuts, help slow consumption; and further, that the empty shells offer a visual cue, reducing calorie intake.”
##The Power of “Visual Cues” and Mindful Eating
What this study’s findings suggest is that when people have a visual reminder of the quantity they’ve consumed, they are more likely to eat less in comparison to when there is no such reminder. This supports the idea of mindful eating, which is the practice of paying close attention to how you feel when you eat and stopping when you’re full, rather than eating until all the food is gone.
Eating in-shell pistachios encourages mindful eating simply because of the time it takes to remove the shells. By slowing down the eating process, you are more likely to notice when you’re satisfied, preventing overeating and assisting in weight management. This is the reason why in-shell pistachios can be considered a natural weight-management tool.
##Additional Health Benefits of Pistachios
Along with their potential to help individual weight management, pistachios offer various other health benefits. For instance, it is known that the nut can help lower bad cholesterol levels and may promote heart health. Here are a few more reasons why including pistachios in your diet is a smart move:
- Antioxidant-Rich: Pistachios are packed with antioxidants, which help protect cells from damage caused by free radicals. This can contribute to slowing down aging and reducing the risk of chronic diseases such as cancer.
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Nutrient Powerhouse: Apart from being excellent sources of fiber and protein, pistachios are rich in essential minerals like potassium, magnesium, and phosphorus. These play a vital role in regulating various body functions, such as maintaining steady nerve and muscle function and keeping your bones healthy.
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Eye Health Booster: Pistachios are one of the few nuts that contain the antioxidants lutein and zeaxanthin, both of which are essential for maintaining good eye health. Regular consumption of pistachios can help to protect your eyes from age-related macular degeneration and cataracts.
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Good Fat Source: The majority of the fat found in pistachios is unsaturated fat, which has been linked to lowering bad cholesterol levels and reducing the risk of heart disease. Unlike unhealthy saturated and trans fats, unsaturated fats are considered “good fats” that benefit overall health.
##Snacking Mindfully with Pistachios
Knowing the significance of in-shell pistachios in weight management and mindful eating, it’s easy to see why they make an ideal snack choice. So the next time you’re craving something tasty and satisfying, reach for a handful of these nutrient-packed nuts. Not only will you be supporting your weight-management goals, but you’ll also be improving your overall health with each delicious bite.
