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Hindustan Times
26-05-2025
- Health
- Hindustan Times
Pistachios are more than just a snack, experts weigh in
They've long been sprinkled over biryanis, tucked into mithai, and enjoyed during festive feasts — but pistachios are finally being recognised for more than just their garnish-worthy appeal. As India grapples with soaring numbers of diabetes and prediabetes — 101 million and 136 million adults, respectively — this humble nut is quietly being recast as a nutritional powerhouse. Earlier this year, the Madras Diabetes Research Foundation (MDRF) published a study in The Journal of Nutrition that underscores pistachios' potential in diabetes prevention. Led by MDRF chairman Dr V Mohan, the 12-week clinical trial involving 120 individuals with prediabetes found that consuming 30 grams of roasted pistachios before breakfast and dinner led to measurable improvements, from better blood sugar control to reductions in weight, triglyceride levels and waist circumference. 'It's a simple, effective intervention,' says Dr Mohan. Nutritionally, pistachios tick multiple boxes. 'They're rich in protein for muscle health, packed with dietary fibre to aid digestion and regulate blood sugar, and full of heart-friendly fats,' says nutritionist Dr Anjana Kalia, adding, 'Roasted and unsalted varieties make for one of the best on-the-go snacks.' Their benefits extend further: folate for expectant mothers, magnesium for ageing bones, and heart-healthy fats for just about everyone. 'Pistachios are especially good for pregnant women due to their folate content, and for elders because of their bone-strengthening properties,' adds Dr Drishya Ale, a dietitian at Paras Health, Gurugram. It's no surprise, then, that pistachios are becoming more than just festive fare. 'There's been a post-pandemic shift in how India snacks,' notes Sumit Saran, India representative of American Pistachio Growers, adding, 'Earlier, pistachios were mainly used as a garnish. Now, people are embracing them as part of their everyday diet.' Though India doesn't commercially grow pistachios, California-grown varieties are widely available. 'You'll find them in stores across the country,' Saran adds and says, 'All consumers need to do is look for California pistachios and pick their preferred brand.' Pistachios, it seems, are no longer just a treat. They're a habit worth developing.
Time of India
18-05-2025
- Health
- Time of India
Good, bad, or unhealthy?
Some Food Pairings Boost Absorption And Health; Others Mess With Digestion. Here's How To Get Your Mix Right MIX AND MATCH GREEN TEA AND PEPPER Piperine, the compound that gives black pepper its pungency, enhances the absorption of epigallocatechin gallate (EGCG), an antioxidant found in green tea, says Meenakshi Bajaj, dietician at Tamil Nadu Govt Multi Super Specialty Hospital. A 2020 study in The Journal of Nutrition found that piperine inhibited the glucuronidation of EGCG in the small intestine and slowed gastrointestinal transit. 'But limit green tea to 300ml per day.' LEMON AND SWEET POTATO Adding fresh lemon drops to boiled and cooled potatoes helps prevent a spike in blood sugar levels after eating, known as the postprandial blood glucose, says Meenakshi. 'Sweet potatoes increases resistant starch, which is digested slowly. The ascorbic acid in lemon supports this process.' OIL PLUS CARROT Vitamins A, D, E, and K require fat to be properly absorbed,' says Umashakthy G, senior dietician at Dr Mohan's Diabetes Specialities Centre. 'Adding a small amount of olive oil, ghee or almond oil when cooking carrots helps the body absorb this vitamin effectively.' MISMATCHED SAMBHAR WITH TAMARIND Tamarind with drumstick sambhar can hinder iron absorption . A 2024 study in Research in Pharmaceutical Sciences says tannins and phytates (found in tamarind) bind to plant-based iron (such as in drumstick), preventing its absorption. 'This can contribute to iron deficiency especially in vegetarian diets,' says Adeline Vinothini Rajkumar, clinical nutritionist. To improve iron absorption, go for lime instead of tamarind RAW EGGS WITH PROTEIN SHAKES Raw eggs with protein shakes can interfere with the absorption of biotin, a B-vitamin essential for heart health. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like เทรด CFDs ด้วยเทคโนโลยีเทรดสุดล้ำ และ รวดเร็วกว่า IC Markets อ่านเพิ่มเติม Undo 'Egg whites contain the protein avidin, which binds with biotin in the digestive tract, making absorption difficult. This can lead to biotin deficiency,' says Dr A Chezhian, gastroenterologist at Prashanth Hospitals. 'Use cooked eggs to allow proper biotin absorption.' SPINACH WITH CURD Iron-rich foods such as spinach are best absorbed when not paired with calcium-rich foods such as curd or beverages such as tea or coffee (that contain tannins and caffeine). 'Both interfere with iron absorption,' says Adeline. 'Beverages with 100-400mg of polyphenols per serving can reduce iron absorption by 60%-90%. Keep a gap between iron-rich foods and calcium or caffeine intake.'
