Pista For Diabetes: Benefits, GI, Risks & More

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 27-Jan-2022Read Time : 3 minutes
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Pista (Pistachio) is loaded with antioxidants, healthy fats and proteins that aid in weight loss, digestion, improved vision and lowers cholesterol levels. But can diabetics eat pista everyday? How to consume pista for diabetes? How many pistas should diabetics eat everyday? This article will give us an insight into the following. 

Contents:
  • Pista (Pistachio): Nutritional Profile
  • Advantages of Pista for Diabetes
  • Ways to Consume Pista for Diabetes
  • Best Time To Eat PistaFor Diabetes
  • Risks of Over Consuming Pista For Diabetes
  • Other Health Benefits of Pista
  • Don’t Have Time To Read?
  • FAQs

Pista (Pistachio): Nutritional Profile

They're strong in carotenoids, which are nature's antioxidants and provide a good combination of protein, healthy fat, and fibre for a more balanced snack. Pista also has a low glycemic index score of 15 which makes it an excellent choice for people with diabetes. 

Nutrients in pista nuts, dry roasted, without salt added per serving (1 cup = 123g) include:

Carbohydrates: 20% 

Fat: 67% 

Protein: 13%

Vitamin A: 6% 

Vitamin C: 5% 

Vitamin E: 12% 

Vitamin K: 20%

Calcium: 14%

Iron: 29%

Cholesterol: 0%

Advantages of Pista For Diabetes

Despite being off-limits for diabetics, Pistachios are a healthy snack that can help manage blood glucose. Diabetics and pre-diabetics can be concerned about their health and wellness. Pistachios are a great way to stay healthy and keep your blood sugar levels in check. 

  • Enhances glucose tolerance
  • Rich in nutrients and low in calories
  • Improves HbA1c levels in Type 2 diabetes
  • Capable of eliminating free radicals that lead to degenerative diseases.
  • Keeps blood cholesterol at normal levels.

Ways To Consume Pista For Diabetes

  • Eat ¼ to ½ cup of pista from the shell in a day. 
  • Try them in pesto, or add a pop to salad and some balance to a trail mix.
  • Apply 5 to 10 drops of pistachio oil to treat the small wound marks and massage gently.
  • You can also soak the nuts for 3-4 hours and take it plain as a snack.
  • Mix ½ to 1 teaspoons of pistachio powder in your healthy breakfast smoothie or fruit salad.

Best Time To Consume Pista For Diabetes

People with diabetes can benefit from eating pistachios since they aid to lower blood sugar levels. Pistachios that have been salted should be avoided. Every day, eat 30 pistachios with a fruit salad as an evening snack.

Risks of Over Consuming Pista For Diabetes

  • Digestive issues like bloating, pain in the abdomen, nausea etc.
  • Weight gain, if uncontrolled munching is done.
  • Excess fiber can lead to IBS, stomach cramps etc.
  • Roasted and salted pista can increase BP and have detrimental results in the long run.
  • Avoid if already having kidney problems.
  • Can cause leg cramps, headaches especially in pregnant and lactating conditions.

Other Health Benefits of Pista

  • Natural prebiotic, good food for the gut bacteria.
  • Helps reduce high BP
  • Helps lower bad cholesterol levels.
  • Reduce systemic inflammatory conditions.
  • Help reduce the risk of chronic disease. 
  • Improve heart health.
  • Good for eye health.
  • Rich source of protein 
  • Used as a good tonic, postsurgical agent and anti-radiation agent. 
  • Helpful for the urinary system, liver and pancreas. 

Don’t Have Time To Read?

  • Supplementing high-glycemic-index diets with pistachios decreases postprandial hyperglycemia.
  • For diabetics, pistachios as a snack improves glycemic management, blood pressure, obesity, and inflammatory markers.
  • Improves insulin resistance and increases glucose-insulin metabolism in prediabetic individuals.
  • Having a lot of pistas will boost your overall health if consumed regularly. However, it is recommended that a diabetic consumes not more than.
  • Use Phable Care App to consult India's leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let's treat diabetes together.

Frequently Asked Questions

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