They come in a wide variety with different tastes and textures and have a variety of nutritional benefits. Nuts are one of the best plant sources of protein, are generally rich in fiber, contain a number of antioxidant phytonutrients, and most of the fat in nuts is of the unsaturated kind. However, nuts are typically pretty high in calories and it is easy to eat way more than we should at a single sitting without ever realizing it.Pistachios
So what is the best way to eat nuts and still enjoy their nutritional benefits? According to new research presented at the American Dietetic Association's recent Food & Nutrition Conference & Expo, you should buy them with the shell still on. According to a recent news story from Food Product Design, researchers presented data at this conference a few days ago showing that eating in-shell pistachios helps us become more aware of our snacking behaviors[1].
In one study, volunteers chose their own amount of pistachios as they entered a classroom. The weight of the portion selected, the portion remaining at the end of the class, and their feelings of fullness and satisfaction were assessed. Student volunteers offered in-shell pistachios consumed 86 fewer calories than students offered shelled pistachios (125 calories vs. 211 calories). According to the researchers, in-shell pistachios slowed consumption allowing fullness cues to become active resulting in students eating in-shell pistachios to consume 41% fewer calories while feeling just as full and satisfied as students offered shelled pistachios.
In the second study, subjects were offered pistachios under specific dietary habit conditions. Individuals were given a bowl containing 4 ounces of in-shell pistachios and an empty bowl into which they placed the shells. Every two hours during an 8-hour period, 2 more ounces of pistachios were added as needed. Under one condition, the bowl of pistachio shells was not emptied until the end of the day, while in the second instance, the bowl of shells was emptied every two hours. Emptying the bowl of shells every two hours caused the study volunteers to eat 48 more calories than leaving the bowl of shells in place all day. Despite eating 23% fewer calories by leaving the empty shells in the bowl, study subjects reported feeling just as full and satisfied.
This is a truly interesting study that shows us how simple conveniences like eating nuts already shelled can increase the number of calories from snacks we consume. Many nuts are sold in cans without shells and while they make a delicious snack, many of us find it easy to eat way to many once that can is opened. Buying nuts still in their shells can help us to slow our snacking down and allow us to feel full more quickly, resulting in us snacking less. If this is true for pistachios, which can be de-shelled by hand, eating nuts with shells that require the use of a nutcracker might slow us down even more! The next time you decide to choose nuts for your evening snack, consider buying ones with the shells still on and enjoy!
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