Pistachios are often hailed as a powerhouse for weight management due to their unique combination of protein, fiber, and healthy fats

Weight Management studies

Weight Management

Our body weight fluctuates throughout our life cycles and is impacted by a number of different factors. Maintaining a healthy weight is important, because it can help to prevent different health problems including heart disease, diabetes, hypertension and stroke.1

How Pistachios Help With Weight Management

Pistachios are often hailed as a powerhouse for weight management due to their unique combination of protein, fiber, and healthy fats.

  1. The protein content in pistachios helps in building and repairing tissues, and it also increases the feeling of fullness for longer periods, potentially curbing overeating.
  2. The fiber found in pistachios aids digestion and promotes a healthy gut, while simultaneously contributing to a sense of fullness.
  3. The healthy fats in pistachios, including monounsaturated and polyunsaturated fatty acids, play a crucial role in providing sustained energy and supporting overall metabolic health.
  4. Together, this trifecta of nutrients – protein, fiber, healthy fats -  makes pistachios an ideal snack for those seeking to manage their weight effectively.
Pistachios and Nut chart
* U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2013. USDA National Nutrient Database for Standard Reference, Release 26 Available at: http://www.nal.usda.gov/fnic/foodcomp/search/.

 

Did you know that a one-ounce serving of pistachios is 49 nuts – more nuts per serving than any other snack nut? Those 49 nuts contain just 160 calories, and are also packed with nutrients that the body needs to stay healthy.

A study supported by the International Nut and Dried Fruit Council (INC) reinforces that consuming nuts is associated with less weight gain and lower risk of becoming overweight or obese. It also reinforces dietary recommendations to increase nut consumption in order to reduce the risk of chronic disease and mortality.2

 

Pistachios and Weight Management: Research Highlights

Pistachio Consumption Is Not Tied to Weight Gain

  1. A research review showed that adequate consumption of pistachios may lower BMI without increasing body weight.3
  2. A research study has shown that snacking on pistachios does not lead to weight gain and instead results in an increase in some key nutrient intakes including thiamin, vitamin B6, copper and potassium.4
  3. Research suggests that people on a weight loss plan can eat pistachios as a calorie-controlled snack and still lose weight.5

Weight Management studies

 

Weight Management Toolkit

Weight Management

 

Study Shows Pistachios May Be Helpful In A Weight Loss Plan

1. National Institute on Aging. Maintaining a Healthy Weight. April 7, 2022. Accessed October 11, 2024. https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/maintaining-healthy-weight...
2. Freisling, H., Noh, H., Slimani, N., Chajès, V., May, A. M., Peeters, P. H., ... & Mancini, F. R. (2017). Nut intake and 5-year changes in body weight and obesity risk in adults: results from the EPIC-PANACEA study. European Journal of Nutrition, 1-10.
3. Xia K, Yang T, An LY, et al. The relationship between pistachio (Pistacia vera L) intake and adiposity: A systematic review and meta-analysis of randomized controlled trials. Medicine. 2020;99(34):e21136.
4. Carughi A, Bellisle F, Dougkas A, Giboreau A, Feeney MJ, Higgs J. A randomized controlled pilot study to assess effects of a daily pistachio (Pistacia vera) afternoon snack on next-meal energy intake, satiety, and anthropometry in French women. Nutrients. 2019;11(4):767.
5. Rock CL, Zunshine E, Nguyen HT, et al. Effects of pistachio consumption in a behavioral weight loss intervention on weight change, cardiometabolic factors, and dietary intake. Nutrients. 2020;12(7):2155.