The ongoing health emergency has raised consciousness about personal health, with a special focus on one's nutritional intake. If you are making smart diet plans that include healthy snacking options that one can munch while working, consider adding pistachios.
A regular intake of unhealthy food can affect our body's ability to prevent, fight and recover from infections. Whereas, good nutrition can reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes, and some types of cancer. Pistachios are a delicious, complete source of protein for people of any and every age.
American Pistachio Growers explain some key benefits of the green nut power-packed with nutrients.
One 28g serving of pistachios equals 49 nuts, more than any other snack nut. Pistachios are a naturally cholesterol free snack that contain healthy fats and only 1.5g saturated fat. They also have the antioxidant, lutein, which filters harmful UV light and blue light from electronic device screens. Studies have shown that eating American pistachios can help lower blood pressure and help prevent heart diseases.
Complete source of protein
Food and Drug Administration (FDA) defines a complete protein as a food that contains "all of the essential amino acids in adequate amounts." The protein quality of pistachios was assessed for the first time at the University of Illinois. The study determined that pistachios contain all nine essential amino acids necessary for supporting growth and maintaining health for those 5 years and older, therefore they are a "complete" protein.
Fuels active lifestyles
It is cholesterol-free, a good source of fiber, healthy fats and B-vitamins and contains antioxidants, lutein, and potassium, to help the body refuel and recover before and after a workout. Some people still worry that adding pistachios to their diet might result in weight gain, but researchers have discovered that eating as much as 20 per cent calories from pistachios may not lead to weight gain.
For would-be mothers
Many pregnant women may develop Gestational diabetes mellitus (GDM) in the third trimester. It causes high blood glucose levels that can affect both the mother and her child. According to a landmark study, women diagnosed with GDM and elevated blood glucose (GIGT) who ate pistachios had a significantly lower rise in their blood glucose levels when compared to eating whole wheat bread (calorie for calorie).
An essential snack for children
Pistachios can be included as a smart snacking option as a part of their children's diet plans, as it packs a powerful punch of essential nutrients. Not only are pistachio nuts tasty and fun to eat for children, but they are also super healthy and can help the children grow, develop, and learn.
If you want to increase your protein intake, plan your diet with pistachios.
Women in their late 50s and early 60s who consumed at least two servings of walnuts per week had a greater likelihood of healthy aging compared to those who did not eat walnuts, researchers have found.
In the study, published in the Journal of Aging Research, "healthy aging" was defined as longevity with sound mental health and no major chronic diseases, cognitive issues or physical impairments following the age of 65.
Previous research found that eating walnuts may have a positive impact on reducing the risk for physical impairments in older adults as well as cognitive decline.
Additionally, others in the same research group have found decreases in cardiovascular disease and type 2 diabetes - all conditions that become more common as we age.
There is no one solution to slowing down the effects of aging, but adopting the right habits, like snacking on a handful of walnuts, can help.
In this study, the researcher Francine Grodstein from Brigham and Women's Hospital in the US, looked at data from 33,931 women in the Nurses' Health Study (NHS) to evaluate the association between nut consumption and overall health and well-being in aging.
Between 1998-2002, female nurses in the NHS were asked about their diet (including total nut consumption); evaluated for chronic diseases (such as cancer, heart attack, heart failure, stroke, type 2 diabetes and Parkinson's disease); and assessed for memory concerns, mental health and physical limitations (including daily activities like walking one block, climbing a flight of stairs, bathing, dressing oneself and pushing a vacuum cleaner).
Of the study participants, 16 per cent were found to be "healthy agers," defined as having no major chronic diseases, reported memory impairment or physical disabilities as well as having intact mental health.
Although previous research has connected a healthy diet, including walnuts, to better physical function among older men and women, this study only included women.
According to the researchers, more research is needed to understand if these results hold true among men.
Additionally, participants were not assigned to eat walnuts or other foods; they were simply asked about their dietary choices.
As an observational study, this does not prove cause and effect. However, the research does shed light on simple habits that can influence health during later years in life - such as eating walnuts, the researchers said.
Read More - Why opt for walnuts
Walnuts come packed with a plethora of health benefits and also make it to the superfoods list.
Including them in your daily diet may help ward off cardiovascular diseases, cancer, diabetes and chronic inflammation. Moreover, research suggests, walnuts as part of a healthy diet may play a role in helping to maintain and improve physical and cognitive health as people age.
An initiative by California Walnuts, ePower of 3', urges people to include at least three handfuls of these nutty delights in their weekly diet. Here are the top three reasons to include walnuts in your diet:
Walnuts are predominantly made up of good, unsaturated fats including the essential omega-3 alpha-linolenic acid. Of the 18g of total fat in 28g of walnuts, 13g are polyunsaturated and 2.5g are monounsaturated, making them an ideal choice for a good-fat-food. According to FSSAI's Eat Right Guidelines, one must replace saturated and trans fat with monounsaturated and polyunsaturated fats naturally found in nuts, fish, and vegetable oils.
Consuming a variety of foods, including differently coloured seasonal vegetables and fruits, is essential to maintain a balanced diet. Protein can be found in plant foods such as nuts, seeds, legumes, pulses and soy-based foods. Plant proteins can be mixed and matched with other sources including seafood, lean meats and poultry, eggs, and dairy to help provide the balanced nutrition you need. One-fourth cup walnuts are equal to 4g of satisfying plant-based protein.
Walnuts offer a spectrum of beneficial nutrients that fit a variety of eating plans from Mediterranean and vegetarian to lower carbohydrate diets. Beyond good fats and plant protein, they are a natural source of antioxidants, gluten-free, and lower in carbohydrates (4g total per 28g, including 2g of fiber).
They can enhance almost any healthy eating plan to support an active lifestyle and provide the staying power you need to go the extra mile. (Agency)
Read More >>> Being Nut-wise: Busting the myths about almonds