One of the highest fibre nuts with the lowest calorie and fat content, pistachios or ‘skinny nut’ as it’s often called, has been recommended by the 2009 Dietary Guidelines for a Healthy Living to cut the risk of chronic diseases.

Released by the department of Science and Technology, the Diabetes Foundation of India and National Foundation of Diabetes, Obesity and Cholesterol Disorders, the study said 30 pistachios make a satisfying, delicious, healthy snack for about 100 calories.

According to a statement released on Tuesday, these nuts offer important nutrients and can curb appetite while providing satisfaction between meals. Thus, they help maintain ideal weight and health in Indian adults.

Anoop Misra, Director of the Diabetes Foundation of India, said, “India is undergoing a rapid shift in diet and lifestyle with a rapid rise of obesity, diabetes and heart disease. Proper dietary management remains the cornerstone for the prevention and management of these diseases.”

“Based on evidence, if a part of visible and invisible fats from animal foods should be substituted with whole nuts such as pistachios and almonds, it leads to metabolic benefits,” he added.

Naini Setalvad, a nutritionist, added, “One of the reasons why pistachio is called the skinny nut is because they are a good source of fibre and protein. You are likely to eat less but feel fuller, longer. A 25 gram serving of pistachios has 2.6 gram of fibre, more than most other snack nuts and more than many pieces of whole fruit.”

Naturally sodium free, pistachios contain more than 260 milligram of potassium per 25 gram serving, along with other minerals that help maintain blood pressure, the study said.

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