The new data challenges old ways of thinking about fat in our diets.
Instead, pistachios contain heart-healthymonounsaturated fats, which have been linked to many positive health outcomes.
In fact, in some cases, avoiding fat can be counterproductive.
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The participants were all provided the same physical activity, dietary, and behavioral advice to support weight loss.
The other half of the study participants did not add pistachios to their diet.
At the end of the four-month period, both groups had lost about 5% of their body weight.
The results are promising, but the study did have limitations.
Pistachios are an excellent source of heart-healthy fat.
Just ensure that you pay attention to your portions to keep your calories in check.
The reason is that you get a bigger bang for your buck in terms of nutrition.
Pistachio consumption, in particular, is linked to increased satiety in healthy people assigned female at birth.
If you feel full, you’re more likely to consume fewer calories, which can support weight loss.
Shaw points out that managing your portion sizes is also important.
To combat the portion challenge, Shaw advises clients to purchase un-shelled pistachios.
Another option is to serve yourself a pre-portioned helping rather than noshing on nuts right out of the container.
2011 Apr;19(4):818-24. doi:10.1038/oby.2010.203
