Would you like to eat fewer calories and still be satisfied? A new study shows that eating pistachios is an effective way to get full without consuming too many calories. The key? Buy pistachios that are still in the shell.
Eat Pistachios and Eat Less
In a recent study presented at the American Dietetic Association’s Food and Nutrition conference, researchers discovered that eating unshelled pistachios is a way to satisfy hunger while eating less. When they gave subjects unlimited access to shelled or unshelled pistachios, the group who ate unshelled pistachios consumed 40% calories than those who ate ones with the shells already removed. Even better was the fact that both groups reported the same level of satiety and satisfaction.
Eating Pistachios with Shells Promotes Mindful Eating
Why did de-shelling the nuts cause the subjects to eat more? Researchers believe that eating unshelled pistachios makes a person more aware of how much they’re eating since they have to do some work before they pop it in their mouth. Eating pistachios in this way is a slower process, which gives satiety-inducing hormones such as leptin more time to kick in and signal the brain to stop eating. When people eat shelled pistachios, it’s not uncommon for them to throw a handful at a time into their mouth. When pistachios still have their shells on, you can’t do that. It’s mindful eating at its best.
More Reasons to Eat Pistachios
Pistachios are a good source of antioxidants, and some studies show they help to lower levels of oxidized LDL cholesterol, the kind that increases the risk of a heart attack. Because of this, and the fact they contain healthy fats, it means they may lower the risk of heart disease. Another bonus? Pistachios are the nut with the lowest calorie content. You can enjoy 47 pistachios kernels at a cost of only 158 calories. Not bad.
Eat Less by Eating Pistachios
The next time you’re hungry for a snack; don’t reach for a bag of potato chips. Get out the bag of pistachios to munch on ‘” but be sure to buy them with the shells still on. You’ll eat fewer nuts but still feel satisfied. Plus, you’ll burn a few calories de-shelling them.
Food Product Design. “In-Shell Pistachios Promote Satiety, Mindful Eating”
Science Daily. “Pistachios Offer Multiple Benefits, Study Suggests”