MDRF study led by Dr V. Mohan finds pistachios improve blood sugar, weight & heart health in pre-diabetics. A healthy snack for urban India.
Snack Smart, Live Better: Dr. V. Mohan on How Pistachios Could Help Prevent PreDiabetes
Dr. V. Mohan, one of India’s foremost diabetologists and researchers, sheds light on the findings of a landmark clinical trial led by the Madras Diabetes Research Foundation (MDRF), supported by the American Pistachio Growers (APG). Recently published in the Journal of Nutrition, the study highlights how adding pistachios to a daily diet can significantly improve metabolic health in people with pre-diabetes a condition affecting millions of Indians today. With India at the forefront of the global diabetes crisis, this discovery could reshape how we view snacking and prevention.
Pistachios as a preventive measure for pre-diabetes:
Until a few years ago, nuts were considered unhealthy, especially for those at risk of diabetes. As medical students, we were taught that nuts could increase cholesterol and weight. However, our research has consistently shown the opposite. We first studied cashews and almonds, which revealed benefits like lowering blood pressure and improving cholesterol. When the American Pistachio Growers approached us, it was the right time to explore pistachios, especially in people with pre-diabetes who are usually not on medication. This allowed us to clearly measure the impact of pistachios without interference from drugs.
Why consume pistachios before a meal?
Nuts are high in fiber, protein, and healthy fats, which enhance satiety and reduce appetite. By eating 30 grams of pistachios before meals, participants naturally reduced their intake of carbohydrates like rice, chapati, and bread-foods that typically spike blood sugar. Since India’s diet is largely carb-heavy, replacing some of that with protein and fiber-rich nuts helps control sugar, weight, and belly fat.
The ideal daily intake of pistachios:
Like all nuts, pistachios contain calories from fats, proteins, and some carbohydrates. Excess intake may lead to weight gain. Our study recommended 60 grams per day, 30 grams before breakfast and 30 grams before dinner. This portion was effective in lowering post-meal sugar spikes without adding excess calories, as participants naturally ate smaller main meals.
Can urban dwellers with sedentary lifestyles still benefit?
Continuous glucose monitoring in our study showed reduced sugar fluctuations even in those with sedentary lifestyles. Pistachios are convenient, non-perishable, and portable, making them an ideal snack for busy city life. However, avoid salted pistachios, as excess salt can raise blood pressure. Opt for raw or roasted pistachios for maximum health benefits.
Pistachios for weight concerns and heart issues:
Contrary to myths, pistachios helped participants reduce weight by lowering appetite and cutting meal portions. For heart health, pistachios are rich in monounsaturated fats (MUFA) and polyunsaturated fats (PUFA), which improve cholesterol levels-raising good cholesterol (HDL) while reducing bad cholesterol (LDL). This makes pistachios a heart-friendly food.
How did American Pistachio Growers support this research?
The American Pistachio Growers approached us to study pistachios in an Indian context, as earlier research was primarily U.S.-based. India is a unique case since diabetes and heart disease appear at younger ages. APG supported the study by providing pistachios and funding, but had no role in study design, analysis, or publication. All scientific work was independently conducted by our MDRF team.
Reverse pre-diabetes:
Our study was short-term, but results are promising. Reductions in HbA1c, waist circumference, and blood sugar levels suggest that pistachios can aid in reversing pre-diabetes if combined with dietary moderation and exercise. However, people must avoid simply adding pistachios on top of their usual calorie intake. Instead, they should replace unhealthy carbs and snacks with nuts for real benefits.
Advice for urban Indians on mindful snacking:
In India, snacks often mean samosas, fried foods, biscuits, and pastries-all high in sugar, salt, and unhealthy fats. But snacks can be healthy. Pistachios, fruits, and seeds make excellent alternatives. They are nutrient-dense, filling, and reduce the tendency to overeat later.
One tip for Mumbaikars tempted by evening vada pav or biscuits:
Replace your fried, processed, or sugary snack with a handful of pistachios or fruit. These natural foods are packed with nutrients and free from harmful additives. Combine this with regular exercise, reduced carb intake, and a diet rich in vegetables and fruits, and you have a simple yet powerful way to protect yourself from pre-diabetes and obesity.
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