Wan to snack between meals while you’re on this diet? Key Health Benefits of Pistachios (Backed by Clinical Studies) Pistachios stand out among nuts for their unique nutrient profile and strong research support. Here’s what regular consumption (about 1–1.5 oz or 28–50 grams per day) can do: 1. Heart Health (one of the strongest benefits) • Lower LDL (“bad”) cholesterol and total cholesterol by 8–12% • Improve endothelial function and reduce arterial stiffness • Decrease oxidized LDL (the most dangerous form that causes plaque) • Lower blood pressure (especially the in-shell variety, because you eat slower)→ Multiple meta-analyses rank pistachios among the top nuts for cardiovascular protection. 2. Blood Sugar Control & Diabetes Prevention • Very low glycemic index (GI ≈ 15) • Improve insulin sensitivity and reduce post-meal blood sugar spikes when eaten with high-carb meals • Large PREDIMED sub-study showed 57% lower risk of diabetes in people eating nuts (pistachios performed especially well). 3. Weight Management & Appetite Control • The “pistachio principle”: eating in-shell pistachios reduces calorie intake by ~41% compared to shelled because visual cues of empty shells help you eat mindfully. • High in fiber, protein, and healthy fats → very satiating • Studies show no weight gain (and sometimes slight weight loss) when 20% of calories come from pistachios. 4. Eye Health • Highest in lutein and zeaxanthin of any nut (more than any common fruit or vegetable except kale) • These carotenoids protect the macula and reduce risk of age-related macular degeneration. 5. Anti-Inflammatory & Antioxidant Effects • Very high in γ-tocopherol (vitamin E), polyphenols, and xanthophylls • Reduce inflammatory markers such as CRP and improve antioxidant status in metabolic syndrome patients. 6. Gut Health • One of the best nuts for prebiotic effects • Increase beneficial Butyrivibrio and decrease harmful bacteria; promote butyrate production. 7. Sexual & Reproductive Health

People think motivation is what keeps people going. It’s not. It’s a mindset that also involves discipline. Without it you are trying to grasp the goal every now and again. We need to work on discipline and motivation will come with it.

It’s a slow process but when the momentum takes off, every discipline, motivation, consistency and routine will result in feeling more fit and healthy. This was my lunch yesterday. Yes it looks boring but let me tell you, it was very tasty!

I didn’t eat or drink anything, apart from water, since 18 hours ago, but I’ve noticed my sugar levels going up. Can anyone explain as to why this is happening? Don’t forget, I am type 2 diabetic.

I managed to get my blood sugar levels within range and the challenge now is to keep it writing the green zone. I had a really nice meal around 8:30pm. Due to eating certain foods, there was no spike. No carbs. No sugar. No spike.