Are Pistachios Healthy For People With Diabetes?


Diet plays a major role in managing diabetes. A diet low in saturated fats and high in monounsaturated fats are considered best for diabetics since they help in reduction of cholesterol levels and inflammation and controls glucose levels to a great extent. Consumption of nuts like pistachios decreases the diabetes risk by 27 % as they are rich in polyunsaturated and monounsaturated fats, the fats that are beneficial for health in many ways. Nuts also plays an important part of a Mediterranean diet which is a diet recommended by most experts for curing diabetics.

Pistachios, being a nut packed with phenolic compounds such as magnesium, fibre and unsaturated fats help in diabetes management. Pistachios improve cholesterol levels and protect the pancreatic cells from oxidative damage, and manage hyperglycemia. This article will elaborate the association between diabetes and pistachios.

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Pistachios and Diabetes

Following are the reasons why pistachios are included in the diabetes diet.

1. Low in calories


A study shows that pistachios are low in fats and calories compared to other nuts and it provides a satisfaction feeling upon consumption. Therefore, it promotes the intake of a few calories in a day.

2. Lower glycemic index


Foods lower in the glycemic index minimizes the rise in the glucose levels, keeps a person energized for longer and maintains the sugar levels of the body upon consumption. Pistachios are lower in glycemic index therefore they prevent the glucose rise after meals and keep the diabetes in control.

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3. Packed with unsaturated fatty acids


Pistachios have higher polyunsaturated and monounsaturated fatty acids as compared to other nuts. These fats are regarded as healthy fats since they lower cholesterol and reduce risk of cardiovascular diseases.

4. Higher in antioxidants


Pistachios are nuts which are packed with antioxidants such as zeaxanthin, lutein along with selenium and flavonoids. They protect the pancreas beta cells which prevents the harmful effects of free radicals.

5. Reduces inflammation


Studies suggest that diabetes is caused due to inflammation issues and if the condition is already preexisting in the body it leads to inflammation due to the insulin resistance. Pistachios are enriched with anti-inflammatory properties owing to the presence of polyphenols such as catechin, gallic acid, and luteolin both in roasted-salted  and raw-shelled pistachios. They also prevent diabetes and help in managing the body condition.

6. Rich in fibre


Pistachios are rich in fibre as compared to other nuts as per the study. High fibre content along with antioxidants and healthy fats help in lowering the diabetes risk by slowing down the glucose absorption and maintaining the balance of sugar levels in the body.

7. Good for heart conditions


People suffering with diabetes are at more increasing risk of heart diseases in comparison to people without diabetes. Pistachios help in lowering the serum cholesterol levels by reducing the cholesterol absorption and thus improving the metabolism of cholesterol, blood pressure and cell functioning, all necessary factors for heart disease prevention.