PISTACHIOS: SUPPORTS GUT HEALTH

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  PISTACHIOS: SUPPORTS GUT HEALTH 






Replacing your usual nighttime carb snack with pistachios could do more than just shake up your routine—it might change the bacteria in your gut, according to a recent Penn State study.

Researchers followed 51 adults with prediabetes who replaced their typical bedtime carbs (such as a slice or two of whole-grain bread) with about two ounces of pistachios every night over 12 weeks. The results? Those who ate pistachios observed a shift in their gut microbiome in some interesting ways. There was a jump in the abundance of bacteria like Roseburia and other Lachnospiraceae family members, which are known for producing butyrate—a short-chain fatty acid that helps fuel colon cells, keep the gut lining healthy, and tamp down inflammation. At the same time, levels of less desirable bacteria, such as Blautia hydrogenotrophica (linked to compounds that can harm kidney and heart health) and Eubacterium flavonifractor (which breaks down antioxidants), dropped after pistachio snacking.

Why does this matter for people with prediabetes? While most nutrition advice focuses on blood sugar management through carbohydrates, this study suggests that the type of snack you choose before bed can alter the composition of your gut bacteria, which plays a role in regulating blood sugar and inflammation. The study's lead author, Terrence Riley, notes that a typical recommendation for individuals with prediabetes is to consume a snack with 15-30 grams of carbohydrates to help stabilize blood sugar levels overnight. But pistachios, which had a similar effect on blood sugar as those carbs in earlier research, might offer the bonus of nudging your microbiome in a healthier direction.

The study was a randomized crossover trial, meaning that everyone tried both snack options at different times, making the results quite robust. 

Kristin, the study's senior author, says these microbiome shifts could be meaningful for metabolic health and might even help slow the progression from prediabetes to Type 2 diabetes. However, more research is needed to confirm their longer-term effects.

The research was published in Current Developments in Nutrition and received funding from the American Pistachio Growers, among other organizations. At the same time, these foods are to be swapped out for all your carbs in favor of pistachios, although there is no evidence on their long-term health benefits. If you're looking for a new late-night snack, pistachios might be worth a try—not just for their crunch, but also because they support your gut and metabolic health.

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