Pistachios (Roasted, Unsalted)

Pistachios are lower in calories than most nuts (159 vs 185 for almonds) and the act of shelling them makes you eat slower - which actually helps with portion control.

What You’re Getting:

• Lower calories - 159 vs 185 (almonds)
• Natural portion control - Shelling slows you down by 41%
• 6g protein - Decent
• 5g net carbs - Moderate
• GI 15-20 - Low, won’t spike blood sugar
• Heart-healthy - Improves cholesterol

Nutrition (per ounce / 49 kernels)

159 calories, 6g protein, 13g fat, 5g net carbs, 2g sugar

The Shelling Trick

Research shows shelling pistachios actually makes you:

• Eat 41% slower
• Feel fuller
• Consume 18% fewer calories
• Track your intake better (pile of shells = visual reminder)

Get the in-shell ones, not pre-shelled. The act of opening them helps you not mindlessly eat the whole bag.

Warning: Salted versions are loaded with sodium. Get roasted, unsalted if you can.

Studies Show Pistachios:

• Lower post-meal blood sugar spikes
• Improve insulin sensitivity
• Reduce oxidative stress
• Lower inflammation
• Improve cholesterol (LDL ↓, HDL ↑)
• Support weight management

Nutrient Highlights

Per Ounce:

• Potassium: 291mg (helps blood pressure)
• Vitamin B6: 0.5mg (glucose metabolism)
• Thiamine: 0.2mg (energy)
• Phosphorus: 137mg
• Antioxidants: Lutein, zeaxanthin (eye health)

In-Shell vs Shelled

In-Shell Benefits:

• Slower eating pace
• Built-in portion control
• Visual feedback (shell pile)
• More economical

Shelled Advantages:

• More convenient
• Faster to eat
• Better for recipes
• No mess

For diabetics: Choose IN-SHELL for portion control

Perfect For

• Weight management
• Blood pressure control (choose unsalted)
• Mindful eating practice
• Heart health
• Eye health (antioxidants)

Buying Tips

• Choose unsalted - Avoid sodium overload
• Roasted, not raw - Better flavor
• In-shell - For portion control
• Look for natural color - Not dyed red

The mindful eating nut - shelling promotes portion control critical for diabetics.