New Year resolutions are in full swing, and for many, weight loss falls somewhere on the top of the list.  While there are many ways to approach losing excess body weight, one important strategy is to snack more wisely.  And that’s precisely where the Pistachio nut falls in.

There’s no arguing that all nuts play a role in a heart-healthy, calorie-conscious diet.  However, quite a bit of research has been conducted on pistachios– and it appears this tasty nut may have some advantage over others where calorie-control is of concern.

New research published in the journal Appetite, shows that consuming in-shell pistachios offers unique mindful eating benefits to help curb consumption, and lower overall calorie intake.  Participants who consumed in-shell pistachios ate 41- percent fewer calories compared to those who consumed shelled pistachios.  The study revealed that the discarded shells provided a visual cue to the participants on how much they were eating.  The shelled pistachios (or any other nut for that matter) leaves without a trace, providing little to no visual cue of intake.

In a second study, when participants had the discarded shells removed from their vision, their intake of pistachios increased 22-percent – suggesting again that when you have a visual cue of the amount you have consumed, you are more likely to curb your overall intake and eat fewer total calories.

This approach is a great way to help you achieve that healthy weight goal for the New Year and stick with a healthy eating plan!  What’s more, pistachios taste great, contain a good dose of dietary fiber and protein, provide more kernels (nuts) per one-ounce serving than any other nut (49 kernels = 1 ounce), and are one of the lowest calorie nuts around (160 calories per serving vs pecans 200 calories per serving).

Serving size 49 in-shell kernels

Calories 160

Total fat 13 g

Saturated fat 1.5 g

Cholesterol 0 mg

Carbohydrate 8 g

Dietary fiber 3 g

Protein 6 g

Where heart-health is of concern, pistachios contain the highest level of phytosterols (known to lower cholesterol) than any other nut – 61 mg in a one-ounce serving.  They are also an excellent source of vitamin B6, copper and manganese, and a good source of phosphorus.

The next time you reach for a snack, grab a handful (49 to be exact) of in-shell pistachios and enjoy a full-flavor snack that will leave you satisfied.

Recipe:

Although pistachios alone make a great snack, here is a recipe incorporating pistachios with chicken breasts, so that you can enjoy the health benefits of this nutritional powerhouse at mealtime too.

http://pistachiohealth.com/health-care-professional/recipes/pistachio-crusted-chicken