Why is pistachio the best nut for weight loss?

Pistachio is good for weight loss!

Pistachios are the lowest calorie nuts

Pistachios contain the fewest calories among nuts. 100g of pistachios contain 560 calories. Furthermore, a kernel has about 4 calories. 1oz (50 kernels or 28g) has about 160 calories.[1]

Are pistachio good for losing weight?

Certainly, all nuts are pretty high in calories. On the other hand, studies have shown that nuts are good for weight loss! Pistachios are good for losing weight fast, as well. Firstly, they’re the lowest nuts in calories. 1oz contains only 160 calories.

Moreover, pistachios are high in protein, fiber, and healthy fats! So, pistachios are a pretty filling food. Foods high in protein and fiber tend to keep you full for a really long time. Therefore, filling foods help us consume fewer calories in a day!

100g1oz
(50 kernels)
calories560160
protein (g)205.7
fat (g)4512.8
carbs (g)277.7
fiber (g)10.63
sugars (g)7.62.1
calcium (mg)10530
iron (mg)3.91.1
magnesium (mg)12134.3
phosphorus (mg)490139
potassium (mg)1020291
zinc (mg)2.20.62
copper (mg)1.30.4
manganese (mg)1.20.34
lutein & zeaxanthin (mcg)2900823
vitamin E (mg)23.26.6
saturated
fatty acids
(g)
5.91.7
monosaturated
fatty acids
(g)
23.36.6
polyunsaturated
fatty acids
(g)
14.44.1
Nutritional value of pistachios.

Above all, pistachios are high in nutrients. They contain lots of minerals, vitamins, and antioxidants. All vital for burning fat and losing weight!

Many epidemiological studies have associated regular consumption of nuts with lower body mass index (BMI) and reduced risk of obesity.[2] Eating half a handful of pistachios daily is good for helping lose weight easily.

Do pistachios help you lose belly fat?

Pistachios are great for losing weight without diet. You can eat them as a healthy snack that can keep you full for a long time. Pistachios are a better option compared to any other snack high in refined carbs. Despite their high fat content, pistachios are good for losing weight.[3]

There are many reasons why pistachios don’t make you fat. Firstly, the human body can’t metabolize all the calories from pistachios. Practically, you may consume 100 calories from pistachios, but many of them won’t be absorbed by your body![2] The same stands for other nuts, as well. For instance, hazelnuts are good for losing weight, as we excrete a high percentage of hazelnuts’ fat with feces!

Moreover, pistachios are pretty low in saturated fatty acids but high in monosaturated and polyunsaturated fatty acids. These are the “good” type of fat. Among other health benefits, polyunsaturated and monosaturated fatty acids seem to increase thermogenesis after a meal. This means that the human body burns more calories without any further exercise. Just for the digestion of food!

Saturated fatty acids don’t have such an effect.[4] So, eating food from animal sources, such as meat or dairy won’t promote fat loss. Food from animal sources is pretty high in saturated fat.

Vitamin E and obesity

Pistachios are a great source of gamma-tocopherol, a form of vitamin E. 1oz contains about 5.8 mg of gamma-tocopherol. This form of vitamin E has powerful anti-inflammatory properties. Also, it has been linked to lower risk of cardiovascular disease and prostate cancer.[5]

Studies have shown that obese people tend to have low levels of vitamin E.[6] Vitamin E is a potent antioxidant, fighting oxidative stress that’s a common cause of obesity. Also, vitamin E may improve insulin resistance and inflammation markers in obese people!

For most people, the recommended daily dose of vitamin E is 15 mg. Besides pistachios, seeds and nuts, such as sunflower seeds, almonds, hazelnuts, and peanuts are the best dietary sources of vitamin E.

Antioxidants are necessary for fast weight loss

Moreover, pistachios are high in antioxidants. Antioxidants are compounds that neutralize free radicals, protecting us from oxidative stress and inflammation! Common causes of obesity…

Pistachios are among the richest nuts in antioxidants. For instance, pistachios contain high amounts of lutein, zeaxanthin, beta-carotene, gamma-tocopherol, selenium, flavonoids, and proanthocyanidins.[7]

Lutein, zeaxanthin, beta-carotene are carotenoids. Carotenoids are potent antioxidants, important for good vision. See the whole list of foods good for eyesight here. Also, selenium is important for healthy hair, increased fertility, or even weight loss.

Certainly, the easiest way to boost your antioxidant intake is to follow a plant-based diet. Vegetables, herbs, fruits, spices, seeds, and nuts are all high in antioxidants.

Potassium for decreased body mass index

Pistachios are a good source of potassium. 1oz contains 291 mg of potassium. The daily recommended dose of potassium is 3,400 mg for men and 2,600 mg for women.

Most people fail to consume the recommended daily dose, though. Potassium deficiency is common among people who follow the standard American diet. Insufficient potassium intakes may cause high blood pressure, increased kidney stone risk, weak bones, and salt sensitivity.[8]

Furthermore, low potassium levels have been linked to increased body mass index (BMI), type 2 diabetes, and obesity. Consuming adequate amounts of potassium seems to be more important for fast weight loss than the reduction of sugar or even caloric intake![9]

Other good sources of potassium are apricots, lentils, prunes, raisins, potatoes, kidney beans, soybeans, bananas, spinach, broccoli, tomatoes, and many more.

Iron for higher energy levels

Moreover, pistachios are a great source of plant-based iron. 1oz contains 1.1 mg of iron. The recommended daily dose of iron is 8 mg for men and 18 mg for women. Iron deficiency is the most common nutritional disorder worldwide. Especially for women.

Low levels of iron may be a reason for fatigue. Exercise, along with a diet low in calories are the best ways to lose weight fast. Eating foods high in iron helps you get more active. Other great dietary sources of iron are goji berries, raisins, dark chocolate, whole cereal, spinach, beet leaves, and legumes![10]

Phosphorus for decreased body weight

1oz of pistachios contains 139 mg of phosphorus, or 20% DV (Daily Value). Foods high in phosphorus may decrease body weight, waist circumference, and body mass index (BMI)! Therefore, they’re great for weight loss and for prevention of obesity!

Tahini is an excellent source of phosphorus. Eating 1 tbsp daily is also great for losing weight without diet.

Are pistachios good for keto diet?

Pistachios, as all nuts, are keto-friendly food. 1oz contains only 2.1g of sugars and 3g of fiber! Additionally, 1oz contains 5.7g of protein and 12.8g of fat. So, pistachios are good for people who follow a ketogenic diet.

How many pistachios should I eat to lose weight?

If you want to lose weight, you shouldn’t consume too many seeds and nuts, as they’re high in calories. On the other hand, studies have shown that even 70g of pistachios daily won’t make you fat. 70g of pistachios contain 390 calories.[11]

As a rule of thumb, eating just a handful of pistachios daily is good for losing weight. A handful contains only 160 calories, but also 5.7g of protein, 3g of fiber, lots of minerals, and antioxidants that fight oxidative stress that causes obesity!

What is the best time to eat pistachios for weight loss?

As a rule of thumb, the best time to consume seeds and nuts is in the morning. Nuts provide steady levels of energy throughout the day, keep you full for a long time, and contain high amounts of protein and fiber.

On the other hand, you can eat pistachios late at night, as well. Pistachios are the richest food in melatonin. They contain 23.3 mcg of melatonin per 100g. Melatonin is known as the “sleep hormone”, as it helps you sleep better! Also, it’s a powerful antioxidant. Quality sleep is necessary for losing weight. So, eating just 1oz of pistachios at dinner is good for weight loss, as they help you sleep better.

You can see a list of all the melatonin containing foods here.

What other nuts are good for weight loss?

Besides their high calorie content, eating nuts and seeds is great for losing weight fast. Mainly, due to their high nutritional value and their satiating effect! You should regularly:

  • walnuts and flaxseeds, as they’re the best dietary sources of omega-3 fatty acids.
  • Brazil nuts, as they’re pretty high in selenium, a powerful antioxidant which helps you lose weight, without diet.
  • hazelnuts, as they can help you lose belly fat fast!