The ‘Skinniest Nut’ In The World: 7 Reasons To Add It To Your Lifestyle
While the Iranians call them the smiling nuts, the Chinese call them happy nuts. Did you guess what the name of this nut is? Pistachios. Also known as pista in Hindi, the wellness world has deemed them one of the skinniest nuts.
Why?
Because while every nut is irreplaceable and has something unique to offer in terms of health, let me tell you how pistachios check all the boxes – both in terms of nutrition and taste.
Here are seven reasons to add pistachios to your lifestyle:
#1 It is a complete and clean source of plant protein
Pistachios are a complete source of protein, which means it contains all 9-essential amino acids in adequate amounts. Gram-for-gram pistachios have as much protein as an egg! According to research, they also have a higher ratio of essential amino acids — the building blocks of protein — than most other nuts.
Want to make your own protein booster at home? Try this easy mix of quality protein that you can add to your diet. It combines the power of pistachios with other readily available ingredients in your kitchen. It is suitable for kids, teens, adults, and seniors and can be used in a variety of ways.
Ingredients :
- 1 cup roasted sattu flour
- 1/2 cup almonds
- 1/2 cup walnut and pistachios
- 2 tsp dry ginger powder
- 1/2 tsp fennel/saunf powder
- A couple of strands of saffron/kesar
- 1 tsp organic turmeric powder
- 1/2 tsp nutmeg powder
- 1/2 tsp cardamom powder
Method:
- Lightly dry roast the nuts.
- Add sattu flour, dry ginger powder, and the remaining ingredients.
- Roast till a fine aroma releases.
- Grind them coarsely.
- Store in refrigerator.
Pointers to remember
- Do not over-grind them, or else the nuts will release oil and in turn get sticky.
- Use overnight soaked, sun-dried nuts for better digestibility.
- You can add a spoonful of this to the baby’s porridge.
- This can be a post-workout snack too in the form of porridge, or sheera or taken with organic A2 milk/nut milk too.
- Can be added to pancakes/cupcakes too.
Disclaimer: If you have a certain medical condition and are on medicines, please discuss the ingredients with your healthcare professional before consuming them.
#2 It is one of the lowest-calorie nuts
Amongst all nuts, pistachios rank the lowest in calories per serving. It means that you can eat more of them for fewer calories. One serving of this equivalent to 30 pieces has a mere 100 calories. If you are starting off, 30 pistachios could be a perfect serving.
#3 It is satiating and minimally processed
Besides protein, they are abundant in fiber and fat (heart-healthy MUFAs), making them very satiating. The protein-fat-fiber combo makes pistachios a great partner in your weight loss journey. Research shows that pistachios boost heart health and blood sugar levels and manage healthy body weight.
#4 It is loaded with antioxidants
What also fascinates me about them is their green-purple color. It is the only nut that contains anthocyanins, a plant pigment that gives pistachios a purple color. This is the same pigment present in blueberries! You know I have been a proponent of the rainbow diet and am always looking for ways to add more color to my plate, and that’s why I encourage my patients to do this, too.
Pistachios are a fantastic addition because purple means antioxidant – anthocyanins, and green means chlorophyll. This is everything for your immune system, and gut microbiome, to bring diversity to your food, inflammation, cancer, anti-aging, and so much more.
#5 It boosts eye health
Carotenoids, lutein, and zeaxanthin in pistachios boost eye health and prevent or manage age-related macular degeneration, cataracts, poor vision, and other eye-related concerns.
#6 It helps you sleep better
Research has found that pistachios are one of the most melatonin-dense plant foods. Melatonin is a powerful antioxidant and anti-cancer hormone and helps regulate our sleep-wake cycle (circadian rhythm). Melatonin is responsible for a deep quality restorative sleep.
If you’re used to snacking at night or feel hungry, a handful of pistachios may help you sleep better. Of course, you should still be cutting away from gadgets 45 minutes to an hour before bed, winding down, practicing deep breathing, avoiding late-night meals, and keeping your dark room, but if you are still struggling, it doesn’t hurt to give this a try.
#7 It reduces the chance of overeating!
Deshelling pistachios automatically help you eat them slowly. It offers a mindful eating experience and prevents overeating. Pistachios, when used right, are a boon to your health. Do this well.
The bottom line
Just because Luke says pistachios are good, don’t start scarfing them down. Remember, a single food alone will not improve your sleep, boost your eye health, help you lose weight, or build muscle. An overall balanced lifestyle is what matters.
Pistachios are my go-to snack, and I always slip a bag of unsalted pistachios into my bag wherever I go. If these suit you and work for you, get your bag of good quality unsalted pistachios from a trustworthy source and get cracking. Shop for them here. Tell me how it worked for you.
Disclaimer: Avoid eating these in case you have nut allergies. Keep your healthcare provider in the loop before adding anything new to your lifestyle, especially if you are on any medications or have a medical condition. Always make an informed decision.
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