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  PISTACHIOS: SUPPORTS GUT HEALTH 






A recent Penn State study suggests that swapping your usual nighttime carbs for pistachios could do more than add variety to your routine—it may change the balance of bacteria in your gut.

In the study, 51 adults with prediabetes replaced their standard bedtime carb snack (like a slice or two of whole-grain bread) with about two ounces of pistachios every night for 12 weeks. The results were striking: the pistachio group saw noticeable changes in their gut microbiome. Beneficial bacteria, such as Roseburia and other members of the Lachnospiraceae family, became more abundant. These bacteria produce butyrate, a compound that keeps the gut lining healthy and helps control inflammation. Meanwhile, bacteria linked to adverse health effects, like Blautia hydrogenotrophica and Eubacterium flavonifractor, decreased.

Why does this matter if you have prediabetes? Most advice focuses on managing blood sugar, but this research shows that the type of snack you eat before bed can also influence your gut bacteria—an essential factor in blood sugar and inflammation regulation. Lead author Terrence Riley points out that many people with prediabetes are told to eat 15-30 grams of carbs before bed to help stabilize blood sugar. Pistachios, which were found to have similar effects on blood sugar as carb snacks in earlier studies, might also offer the bonus of supporting a healthier gut.

The study used a randomized crossover design, so every participant tried both snack options, which makes the findings more reliable. According to senior author Kristin, these changes in the gut microbiome could have lasting effects on metabolic health. They might even slow the progression from prediabetes to Type 2 diabetes—though more research is needed to know for sure.

The research appeared in Current Developments in Nutrition and was funded by several organizations, including the American Pistachio Growers. While this doesn’t mean you should swap out all your carbs for pistachios, it does suggest that pistachios make a wise choice for a late-night snack.

Ready to take charge of your health? Small changes—like what you eat before bed—can make a big difference. For expert guidance and personalized support on your wellness journey, visit ProTime-Fitness at ProTime-Fitness.org. Your gut, and your future self, will thank you.

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