Snack Smart, Live Better: Dr. V. Mohan on How Pistachios Could Help Prevent PreDiabetes

Dr V Mohan one of Indiarsquos 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 prediabetes 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 preventionPistachios as a preventive measure for prediabetesUntil 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 prediabetes who are usually not on medication This allowed us to clearly measure the impact of pistachios without interference from drugsWhy consume pistachios before a mealNuts 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 breadfoods that typically spike blood sugar Since Indiarsquos diet is largely carbheavy replacing some of that with protein and fiberrich nuts helps control sugar weight and belly fatThe ideal daily intake of pistachiosLike 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 postmeal sugar spikes without adding excess calories as participants naturally ate smaller main mealsCan urban dwellers with sedentary lifestyles still benefitContinuous glucose monitoring in our study showed reduced sugar fluctuations even in those with sedentary lifestyles Pistachios are convenient nonperishable 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 benefitsPistachios for weight concerns and heart issuesContrary 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 levelsraising good cholesterol HDL while reducing bad cholesterol LDL This makes pistachios a heartfriendly foodHow did American Pistachio Growers support this researchThe American Pistachio Growers approached us to study pistachios in an Indian context as earlier research was primarily USbased 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 teamReverse prediabetesOur study was shortterm but results are promising Reductions in HbA1c waist circumference and blood sugar levels suggest that pistachios can aid in reversing prediabetes 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 benefitsAdvice for urban Indians on mindful snackingIn India snacks often mean samosas fried foods biscuits and pastriesall high in sugar salt and unhealthy fats But snacks can be healthy Pistachios fruits and seeds make excellent alternatives They are nutrientdense filling and reduce the tendency to overeat laterOne tip for Mumbaikars tempted by evening vada pav or biscuitsReplace 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 prediabetes and obesity

Snack Smart, Live Better: Dr. V. Mohan on How Pistachios Could Help Prevent PreDiabetes

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Snack Smart, Live Better: Dr. V. Mohan on How Pistachios Could Help Prevent PreDiabetes

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Mid-Day Fast