Get healthy with pistachios

Fitness professional and health coach, Ms Fitness India 2018 Sapna Khanna believes that almost all her clients remain extremely disciplined with their diet until 6 pm. After that, all hell breaks loose. They ask her for healthy PM snacks.

While Khanna believes that fruits are great in-between snacks and that consuming variety is highly recommended for optimal nutrient intake, some foods are just superior for their advantages, and so, have an upper hand over others.

According to her, unsalted or unsweetened pistachios, are ingredients of a superlative diet for health and fitness,and should be consumed in small quantities everyday.

Among the oldest nuts in the world, pistachios are unique, green-hued and sweet-flavoured. A powerhouse of nutrients,they are loaded with antioxidants and are an incredibly good source of nutrition, brimming as they are with protein, healthy fats, antioxidants, fibre, good carbohydrates, vitamins and other beneficial nutrients. With numerous benefits, pistachios help to maintain good health, support an active lifestyle and reduce the risk of nutrition-related diseases.

“Pistachios are an ideal snack for satisfying your hunger, refuelling your body and providing energy and important nutrients,” says Khanna.

They figure lower in the glycemic index in comparison to other nuts. Further, they have lower calories, non-saturated fats, high dietary fibres and are a source of protein, thus putting them in the weight loss super food segment. A great source of antioxidants,Vitamin B6 and E, pistachios also have biotin which is great for the skin, and strengthens hair and nails.

Fitness coach and founder of Kosmic Fitness Gagan Arora feels that pistachios are loaded with healthy fat, which can keep one’s hunger at bay for longer. Since they are rich in antioxidants and protein, they can help improve muscle health and prevent muscle damage, he informs. Pistachios are loaded with B6 and thiamine, which are great for brain and nerve function.

“Pistachios contain around 13 grams of fat per serving, the majority of which comes from heart-healthy monounsaturated and polyunsaturated fats,” informs nutritionist and wellness expert Dr Varun Katyal.

Studies have shown that adding pistachios to one’s daily diet can be beneficial to cardiovascular health and decrease associated disease risk factors. It further may help lower levels of oxidized-LDL (bad) cholesterol,since pistachios contain high levels of monounsaturated fats, which have been shown to reduce the levels of LDL cholesterol. Research has also proved that eating calorie-controlled amounts of pistachios may help support healthy cholesterol levels.

In addition, research studies also show that pistachios can support blood flow and blood pressure. “Pistachios contain powerful antioxidant compounds like polyphenols and flavonoids, which are widely present in all portions of the pistachio nut. These compounds have anti-inflammatory properties which can help in lowering the risk of heart disease,” adds Dr Katyal.