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Pistachios: a Dried Fruit That Helps Prevent Diabetes

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🎯 Key Points

  • Pistachios are a good source of healthy fats, fiber, and protein which can help stabilize blood sugar levels in diabetics.
  • Eating pistachios can help reduce the risk of heart disease and improve cholesterol levels, which are common concerns for people with diabetes.
  • Pistachios have a lower glycemic index compared to other nuts, meaning they have less of an impact on blood sugar levels.
  • The magnesium content in pistachios can help improve insulin sensitivity and regulate blood sugar levels in diabetics.
  • Pistachios are a satisfying and nutritious snack option for diabetics that can help with weight management and blood sugar control.

The prevalence of diabetes in all over the world has growing rapidly. So, today we had found a food that is pistachios, which help us prevent diabetes, as has been reported. confirmed when learning the results of a study published in  Diabetes Care, according to which regular consumption of pistachios could reduce glucose and insulin levels and promote a healthier metabolic profile in prediabetic subjects.

What is Prediabetes?

Prediabetes is a serious condition in which blood sugar levels are higher than usual, but not high enough to diagnose diabetes. People with prediabetes are at higher risk for type 2 diabetes, heart disease, and stroke.

Preventing prediabetes from turning into type 2 diabetes or delaying its onset is possible if we introduce some changes to our lifestyle.

Pistachios Diet.

Prediabetic participants who followed the pistachio diet experienced a significant decrease in fasting blood sugar and insulin levels, and a beneficial effect on HOMA-IR, a marker of prediabetes .

Some signs of inflammation , specifically GLP-1 and IL-18 , decreased significantly compared to baseline while following the pistachio diet.

Pistachios Diet

Regarding the cholesterol response , the concentration of small particles of LDL cholesterol decreased significantly in the group that followed the pistachio diet. A high number of small, dense LDL particles is associated with a 3- to 7-fold increase in the risk of coronary heart disease, regardless of LDL cholesterol concentration. This information is very relevant since people with prediabetes are more likely to develop diabetes within 10 years as well as suffer a heart attack or stroke.


Participants who did not follow a pistachio diet experienced a significant increase in fasting blood sugar and insulin levels and the HOMA-IR marker; and there were no changes in signs of inflammation. There were also no changes in particle size during the study.

The Pioneering Study.

The randomized clinical trial has been promoted by the American Pistachio Growers Association and has been carried out with a sample of 54 Spanish adults with prediabetes, divided into two groups using a crossover design.

Each group followed the corresponding diet for four months, with a mandatory two weeks of rest.

One group followed a diet with 57 grams of pistachios per day. The other followed a control diet that replaced pistachios with olive oil and other fats. The diets were equal in protein, fiber and saturated fatty acids. Neither group experienced weight gain.

Bottom Line.

Incorporating pistachios into a balanced diet can be beneficial for individuals with diabetes. These nutrient-dense nuts are low in carbohydrates and high in fiber, protein, and healthy fats, making them a great option for managing blood sugar levels. Additionally, pistachios have been shown to improve cardiovascular health and promote weight management, both of which are important factors in diabetes management. However, it is important to consult with a healthcare provider or registered dietitian before making any significant changes to your diet to ensure that pistachios fit into your individualized diabetes management plan.

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Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed health professionals, nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.



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