PISTACHIO   HEALTH

• What makes pistachios a good snack choice?

A good snack can be part of a healthy eating plan by helping stabilise blood sugar, satisfy hunger between meals, supply extra nutrients including fibre, and keep energy levels high and your mind alert.

Naturally trans-fat and cholesterol-free, and one of the lowest calorie, lowest fat nuts, pistachios make an ideal snack choice. Tasty and delicious, pistachios are the most nutrient dense nut1, offering a good source of eight important nutrients including thiamin, vitamin B6, copper, manganese, potassium, fibre, phosphorus and magnesium. Also, among snack nuts, pistachios contain the highest amounts of polyphenol antioxidants2. While the role of antioxidants is still unknown, research suggests that a diet of foods containing antioxidants is smart eating3.

• Are pistachios heart-healthy?

Pistachios help your heart in four ways. First, most of the fat found in pistachios is "good" unsaturated fat, which can lower blood cholesterol and the risk of heart disease when replacing saturated fat in the diet4. Second, pistachios offer the highest levels of cholesterol-busting phytosterols among snack nuts, and are a good source of fibre, both of which reduce the absorption of cholesterol from the diet5. Also, among snack nuts, pistachios are the highest in polyphenols, antioxidants with potential heart health benefits6. Finally, pistachios offer potassium. An inadequate intake of potassium is characterised by increased blood pressure and may increase the risk of cardiovascular disease and stroke7.

You'll also find pistachios included in the US Food and Drug Administration's first ever qualified health claim for conventional food, which states: "Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

• Please explain the "good" fat found in pistachios.

Your body needs fat to function. But the wrong kind - saturated fat - can raise cholesterol levels increasing the risk of heart disease. Most of the fat found in pistachios - almost 90% - is "good" unsaturated fat. When unsaturated fats replace saturated fats - those found in meats, baked goods and full fat dairy products - they can help lower blood cholesterol along with the risk of heart disease8.

Many nutritionists agree that, when eaten in moderation, good fats, along with protein, helps dieters feel full longer. It's also good to know that because pistachios are dry roasted, they are naturally trans-fat free. According to the American Heart Association, trans-fats raise total blood cholesterol levels and LDL ("bad") cholesterol and lower HDL ("good") cholesterol levels; in turn increasing the risk of coronary heart disease and increases the risk of stroke9.

• I'm trying to watch my weight. Can I still snack on pistachios?

Pistachios make a superior snack choice for dieters. One reason is that they are nutrient dense - good news when every calorie counts. Also, many experts believe that because pistachios have both protein and fibre they help you feel full for longer - so you eat less at your next meal. One such expert is Tanya Zuckerbrot, registered dietitian, mother of three and author of the "F Factor Diet: Discovering the Secret to Permanent Weight Loss," who recommends foods containing fibre, such as pistachios, to help weight loss.

Did you know that most Americans fall short of the recommended daily amount for fibre? Fibre is important because it aids digestion, promotes a feeling of being full and helps maintain a healthy body weight. Tanya recommends a handful of delicious pistachios as a morning or afternoon snack as an easy way to add an extra 3 grams or more of natural fibre to your diet along with protein.

You may be surprised to know that nut consumption, in general, is associated with a lower body mass index and has not been shown to cause gain10. In fact, many popular diet plans including DASH Diet, Mediterranean Diet, Weight Watchers and the US Department of Agriculture Food Pyramid, highlight nuts in their healthy eating plans. Some even believe that the simple act of shelling a pistachio may have the added benefit of slowing down consumption time.

• What is considered a standard serving size of pistachios?

A typical serving size of pistachios is a half - cup portion - about 30 grams shelled -yielding about 160 calories. That measures out to be about 30-40 kernels, depending on the size of the pistachio - which can make for a very satisfying snack.

• Are pistachios a good choice for diabetics?

Pistachios are naturally low in carbohydrates and rich in monounsaturated fatty acids (MUFA), making them a perfect snack for diabetics following recommended dietary guidelines. Clinical trials have found that diets following such guidelines help maintain blood sugar and insulin levels and reduce risk factors for heart disease, a consequence that accounts for greater than 65% of diabetic deaths. MUFA-rich foods of plant origins, such as pistachios, contain fibre, phytosterols and antioxidants, which confer a variety of cardiovascular benefits including glycemic control, improved lipid profiles, and reduced LDL oxidation.

• Should I be concerned about nut allergies with pistachios?

It's important to know that the true prevalence of food allergy is not as great as the public perceives it to be. According to the American Academy of Asthma, Allergy and Immunology (AAAI) estimates for 2006 suggest that in the United States food allergy of all types affects about 4% of the total population, with prevalence in children generally higher than that for adults. About 90% of food allergies in the US and in many other parts of the world derive from milk, eggs, peanuts, tree nuts, fish, shellfish, wheat and soy. Diagnosis of food allergy, including allergies to nuts, can be problematic because no single laboratory test available today can conclusively confirm that a person will exhibit clinical symptoms in response to consumption of a suspect food. For most people with food allergies, symptoms that occur after consuming the offending food are merely annoying such as a runny nose or itchy skin.

Tree nut allergies are rare in the general population. The best estimates available suggests that allergy to no single tree nut exceeds about .4% of the U.S. population, whereas separate estimates for peanuts suggest the prevalence is about 0.8 percent. If you're concerned about any food allergies, consult your doctor.

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