Poorly controlled blood sugar levels may increase your chances of developing type 2 diabetes and its complications including kidney, retinal and cardiovascular diseases[1].
Pistachios and Their Role in Diabetes
Pistachios have a glucose- and insulin-lowering effect, so they may help you lower blood sugar levels[2]. Various studies indicate that pistachios may help you to maintain healthy blood sugar levels. Moreover, recent studies showed that eating pistachios may help women with gestational diabetes control their blood sugar levels[3]. Eating pistachios every day may also improve some cardiometabolic risk factors in adults with well-controlled type 2 diabetes[4].
The Power of Pistachios
In addition, pistachios have a delicious flavor and a high nutritional value, being high in monounsaturated fat, fiber, thiamine, vitamin B6, and minerals like potassium and phosphorus[5,6]. They are also a source of protein, riboflavin, vitamins A, E and K, as well as other minerals iron, magnesium, zinc and selenium[3,4].
All of these nutrients are what your body needs every day. So, try to include a handful of pistachios in your breakfast bowl or in your morning snack to get power for the day ahead.
Facts & Figures
Originating from West-Central Asia, the pistachio is one of the oldest edible nuts on earth. The earliest evidence of their existence was found at the archeological site Gesher Benot Ya’aqov, which is 780,000 years old[7]. The Queen of Sheba loved pistachios, which were considered the symbol of happiness. In Syria, pistachios have been collected since 10,000 B.C.
The main producing countries are the USA, Iran, Turkey, Syria and Afghanistan. They are usually marketed in their in-shell form, roasted and salted, but they can also be purchased unshelled.
Find out more about the power of pistachios in our article 6 Reasons to Include Pistachios in Your Life. [1] Diabetes.co.uk: https://www.diabetes.co.uk/diabetes_care/Diabetes_and_blood_glucose.html
[2] Kendall, C. W. C., Josse, A. R., Esfahani, A., & Jenkins, D. J. A. (2011). The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. European journal of clinical nutrition, 65(6), 696.
[3] Assaf-Balut C, García de la Torre N, Durán A, Fuentes M, Bordiú E, del Valle L, et al. (2017) A
Mediterranean diet with additional extra virgin olive oil and pistachios reduces the incidence of gestational diabetes mellitus (GDM): A randomized controlled trial: The St. Carlos GDM prevention study. PLoS ONE 12(10): e0185873.
[4] Sauder, K. A., McCrea, C. E., Ulbrecht, J. S., Kris-Etherton, P. M., & West, S. G. (2015). Effects of pistachios on the lipid/lipoprotein profile, glycemic control, inflammation, and endothelial function in type 2 diabetes: A randomized trial. Metabolism, 64(11), 1521-1529.
[5] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.[6] Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.[7] Goren-Inbar, N., Feibel, C. S., Verosub, K. L., Melamed, Y., Kislev, M. E., Tchernov, E., & Saragusti, I. (2000). Pleistocene milestones on the out-of-Africa corridor at Gesher Benot Ya’aqov, Israel. Science, 289(5481), 944-947.
