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Check out these recipes, including turkey-stuffed sweet potatoes, paleo ground beef meatballs, and seafood…. Delish pistachio benefits to crunch over. They might help you sleep. They keep you fuller longer. They might help lower cholesterol. They could boost weight loss. They might cut colon cancer risk. Read this next. Jeffers says one trick to avoid eating too many is to buy them in the shells instead of the pre-shelled variety. This can help to keep you on track with portion size.
One easy way to incorporate them into your diet each day? Jeffers suggest trying them as a garnish Think of them as the perfect way to top off a healthy stir-fry, soup, salad or even hummus. You can also find plenty of recipes using pistachios, from quick breads to pesto.
Need more persuasion about pistachios? Here are three reasons why pistachios can boost your health:. Pistachios can pack a powerful punch for health. Learn more about vaccine availability. The antioxidants lutein and zeaxanthin are essential for eye health. Pistachios are a rich source of both of these substances.
According to the American Optometric Association , lutein and zeaxanthin reduce the chances of developing eye conditions, including age-related macular degeneration AMD and cataracts.
Eating a healthful diet, including pistachios, is a promising way to help prevent these eye diseases from developing. All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.
A type of fiber called prebiotics may also feed the good bacteria in the gut. According to a small, study , eating pistachios may increase the levels of beneficial bacteria in the gut. In the study, volunteers ate a standard diet with either 0 ounces, 1.
Researchers collected stool samples and found that people who ate up to 3 ounces of pistachios daily showed an increase in potentially helpful gut bacteria, much more so than those who ate almonds.
Protein accounts for approximately 21 percent of the total weight of the nut, making it a good source for vegetarians and vegans, among others. Pistachios also boast a higher ratio of essential amino acids, the building blocks of protein, when compared with other nuts, including almonds, hazelnuts, pecans, and walnuts.
Regularly eating nuts helps to reduce the risk of weight gain. Pistachios may be especially beneficial for those who wish to lose weight or maintain their weight thanks to their caloric values and fiber and protein content.
In a study , people who ate 1. Both groups consumed roughly the same amount of calories. Having to shell pistachios before eating them may also aid weight loss.
Research suggests that seeing the shells provides a visual reminder of how much people have eaten. The study also showed a small link between regularly eating nuts and reduced risk of death from other causes.
Pistachios, in particular, may protect the heart by reducing cholesterol levels and high blood pressure. Research on a small sample of 28 participants that looks specifically at pistachios for heart health, reports that two portions daily reduces the risk of cardiovascular disease. Another study suggests that pistachios may help reduce levels of harmful cholesterol.
A analysis of 21 studies reports that eating nuts may lead to a significant reduction in blood pressure in people without type 2 diabetes. Pistachios had the strongest effect of all the nuts tested on reducing both systolic and diastolic blood pressure. Pistachios have a low glycemic index , so they do not cause a sharp rise in blood sugar after someone has eaten them.
In a small study of 10 people, eating pistachios reduced high blood sugar when eaten with a carbohydrate-rich meal, such as white bread. The researchers suggest that this is one of the ways that nuts lower the risk of diabetes.
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