Gallstones Diet: What to Eat and What to Avoid
How common are gallstones? Gallstones are very common and there are many gallstones diets out there. It’s estimated more than 1 in every 10 adults in the UK has gallstones, although only a smaller number develop unpleasant symptoms. Here at 121 Dietitian we see and assist patients each week with gallstones. This blog is to help you if you have symptoms and are needing trusted advice for a gallstones diet. What are Gallstones? There are two types of gallstones: The most common are cholesterol gallstones, made up of excess cholesterol in the bile. Less common pigment gallstones are made up of excess bilirubin. The processing of these stones being made takes place in the gallbladder which is a small sac below the liver. The stones can be very small like gravel to single large stones. Interestingly gallstones can cause no symptoms in two out of three people who have them. If you do experience symptoms you may find problems such as upper right abdominal pain, yellowing of the skin or the whites of your eyes (jaundice), inflammation of the pancreas (pancreatitis), and gallbladder inflammation with paler stools and diarrhoea. Surgery is the treatment offered for people whose gallstones cause symptoms. A combination of diet and lifestyle factors and genetics are likely the cause of gallstone formation. Who is at risk of Gallstones? Women people over 40 overweight people Gallstones are also more likely if: Your bile contains too much cholesterol The outlet from your gallbladder is blocked or infected You have an underlying health condition – diabetes, liver disease, or sickle cell disease You have a family history of gallstones What can flare up a gallbladder? When we eat food, our digestion requires the gallbladder to actively squeeze bile salts, phospholipids, cholesterol, conjugated bilirubin, electrolytes, and water out of the gallbladder and down the bile duct to the small intestine. If you have an inflamed gallbladder anything in the stomach can trigger this action and irritate it. We know the gallbladder has to squeeze harder when there is fat in the stomach so anything fried, greasy, fatty, pizza, pastries, will upset the gallbladder. Symptoms of a Gallbladder attack Gallstones may lead to your gallbladder becoming inflamed (cholecystitis), which can cause: Pain below your ribs on the right-hand side Pain in your back and right shoulder Fever Nausea Biliary colic If gallstones pass down your bile duct into your duodenum, you will experience a painful condition known as biliary colic. The pain is usually felt in the upper part of your abdomen, in the centre, or a little to the right, and often occurs about an hour after a meal that has a particularly high-fat content. The pain can be so severe that some people report they feel like they’re having a heart attack. Also, people can feel sick and may vomit. Gallbladder and Obesity If you are overweight or obese, losing weight will be really beneficial. Avoiding highly restrictive plans when you have gallstones is essential, as rapid weight loss has been associated with developing more gallstones. A safe weight loss of 1-2 lbs(0.5 to 1 kg) per week is what you want. 121 Dietitian’s specialist programmes provide you with a personal, safe and enjoyable lifelong plan. What diet can I eat when I have gallstones? It is best to have smaller, more frequent meals and best not to fast for long periods. Choosing small amounts of fats like olive oil can assist the smooth regular contractions of the gallbladder. Eat more foods that are high in fibre these can be fruits and vegetables, lean meats and fish and wholegrain carbohydrates like Brown Rice and Quinoa, and lower-fat dairy products. Avoid refined carbohydrates and sugar. What foods to avoid if you have gallstones? Avoid eating too many foods with a high saturated fat content as cholesterol is involved in forming gallstones. These include: meat pies. sausages and fatty cuts of meat. butter, ghee and lard. cream. hard cheeses. cakes and biscuits. food containing coconut or palm oil. What is best to drink with gallstones? Water is ideal for drinking as it dilutes and detoxifies impurities that impact your gallbladder. If you are experiencing an attack and you are not eating, drinking some protein water can assist with additional plant-based protein. Alcohol is very interesting in regard to gallstones. Research has found that a moderate alcohol intake may help reduce the risk of gallstones, although researchers aren’t sure how this happens. It is always necessary to note that even though it is thought drinking in moderation may lower the risk of gallstones, excess alcohol consumption can increase the risk of many health conditions. What foods help heal gallstones? Fresh fruits and vegetables. Whole grains (whole-wheat bread, brown rice, oats, buckwheat flakes) Lean meat, poultry, and fish. Low-fat dairy products. Finally on the natural options Getting active when you can is really important. Regular exercise is beneficial for your overall health. It can also help you maintain a moderate weight and prevent gallstones. Ensuring you keep stress to a minimum and sufficient sleep are both important for assisting or reducing gallstone formation, attack, weight and health. Our 121 Wellness shop provides essentials to help you. Medical treatments for gallstones If natural recommendations do not treat gallstones effectively, then medications or surgery may be required. Medication for gallstones Ursodeoxycholic acid and chenodeoxycholic acid may be used to treat smaller gallstones. These medications can take time to work (up to 2 years) and if stopped gallstones may return. Surgery for gallstones Cholecystectomy is the name for gallbladder removal surgery. Removing the gallbladder ensures that the gallstones cannot re-form. If you are unsure of how to change your eating habits or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. In the meantime please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your
Intuitive Eating – myth busting
Myth Busting Intuitive Eating One of the biggest misconceptions is about intuitive eating. People fear that if they are not following a strict diet then they can’t lose weight, which is thankfully far from the truth… Intuitive eating = eating perfectly all the time This is not the case. So if this is you, don’t fear, read on and I explain this in more detail. There are so many different factors involved in intuitive eating it is not about eating perfectly 100% of the time, this is just not required. What is intuitive eating? In a nutshell -Intuitive eating is making food choices at each meal and snack that are not from a controlling plan but are focused on natural unprocessed sources that suit: your body composition your background your cooking skills your time limits your wallet your health and much more How is intuitive eating different from a diet? Intuitive eating is thankfully very different from traditional dieting. In traditional dieting, rules and numbers are created based on crude figures like your weight and height which are frequently inaccurate. These numbers are to be met each day strictly. The type, quality of food and lifestyle are not factored in and these are important. For example, you can eat a ton of sugar-free and fat-free foods and drinks to meet low kcals or eat a packet of processed nitrate-full meats to meet your protein. These pro-inflammatory options impact negatively on gut bacteria, hormones, insulin release and appetite signalling and keep you stuck in a vicious circle. Intuitive eating is, fortunately, the opposite where you learn to enjoy food and understand what your body needs micronutrients included. No number crunching is involved. Fortunately, there are no foods off-limits but it requires a different mindset and an understanding of how your diet fuels you long-term and keeps you happy. SO -NO QUICK NASTY FIXES! YAH! Can you eat intuitively and lose weight? Yes, Yes, Yes and most importantly intuitive eating is adaptable for life and all the variety that comes with it. Intuitive eating allows you to go on holiday, go out with friends, enjoy parties and BBQs, with no guilt attached selecting the right foods and moving on. How do people lose weight through intuitive eating? Instead of weighing your food, counting calories, stressing you are not meeting macros, and feeling miserable in the process, you eat according to your day and what makes you feel fueled and happy. That doesn’t mean junk, takeaways, cookies and buns. It is finding the foods that will assist your health both physically and mentally that you will enjoy. Feeding and fueling the correct gut bacteria reduces inflammation and most importantly fixes the stress and guilt around food. What does intuitive eating look like? A popular question and one again that needs to be suited to you as an individual taking into account: Your age, your health status, your sex, your weight, your height, your ethnicity, your cooking skills, your time, your activity, your stress, your sleep, your fluids and possibly more. The bottom line all needs to be factored into this. Simple options include regular meals made from suitable: natural good quality proteins varied and colourful vegetables regular fruits in suitable amounts – not made into smoothies healthy natural fats high fibre carbohydrates Get these in at each meal and you are on the right path. Is intuitive eating healthy? Studies have found that intuitive eating has positive nutritional outcomes compared to restrictive dieting plans. With letting go of strict control there is instantly less stress, better sleep, and an understanding of real hunger and appetite. Since intuitive eating does not come with specific diet plans, intuitive eaters learn to consume a wide variety of foods, are more likely to get the benefits of well-balanced nutrition and most importantly stick with it long term no yo-yo dieting. Is Intuitive eating dangerous? NO intuitive eating is not dangerous but you must trust your ability to eat the best choices when you feel hungry and stop when you have had sufficient. Undereating or overeating in any diet will be dangerous. Intuitive eating benefits There are many benefits: insulin sensitivity, happy mood, weight loss, not feeling you are on a diet, and consuming not only macros but micronutrients too! My intuitive programmes keeps it real as here at 121 Dietitian we prefer the 80-20 rule where you have a little bit of what you like at a time in the day that works for you. This allows you to feel less isolated and keeps you on track for life. A WIN-WIN! Hunger is Affected by What You Eat Definitely, if you get the balance wrong and eat what you like from the wrong choices then hunger will not be addressed. Refined carbs and processed foods with lots of sugar messes up hunger cues so you will remain tempted by the foods that derail you and keeps you feeling miserable. I can’t count the number of times that I have patients call to tell me they no longer crave the rubbish they were addicted to. Honestly it’s the best feeling ever. How do I know if I’m hungry with intuitive eating? Headaches, tiredness, feeling short-tempered, thinking about food, lightheadedness, or feeling sick could all be signs of hunger – these should not be your ques to eat, it is far too late and a concern if these are your triggers to eat. You are more likely to reach for the wrong stuff. Keeping good blood sugar control from slow and low energy-releasing foods is the only way to assist this. Can you count calories and eat intuitively? Yes, you can and many people do. I am not against this option at the beginning if you need this to get it right and you are coming from strict counting. It can be daunting to chuck this all in so best to ease out while intuitive eating takes control! Kcal counting does take time and dedication and is
Sports Nutrition looking forward
Sports Nutrition The field of sports nutrition is vast. Personalised performance nutrition can be super confusing with so many options to choose from. This blog dives into the following: The basics for you to be optimal What is the ultimate approach Research and the future in sports nutrition It can be all too easy to get it wrong or spend a fortune on a quick fix, or several! I see this every day in my clinic and also when I provide nutritional advice to followers on my fitness friend Caroline Girvan’s Facebook page in my Sunday live 1-hour session. As I have been involved in the world of Nutrition and health for over 25 yrs, including successfully working with athletes for the commonwealth games and Olympics, I love looking forward to what new ideas are ahead. Sports Nutrition – First things first Some background advice on getting you optimized! No point in not having the basics nailed….So. Know that you have to adopt a balanced real food approach that is nutrient-rich, otherwise, you will be disappointed with the amount of training, supplements or protein powder you pack in. These alone will not fix your physique or do anything for your health. 80% of success IS nutrition but the biggest part of this is consistency – whether it is counting macros, intermittent fasting, keto, the cabbage soup or Atkins these are all names of various dietary restrictions either by changing timings, altering nutrient intake e.g. fats or increasing fluids to reduce hunger etc but all in all they point to a kcal deficit to be successful. Are they successful – Sadly not all, and if they are they are often short-lived. I see many many hundreds of desperately miserable people doing everything they can to follow these restrictions. They may start well and see some changes but when something is too difficult, things slip and the feeling of failure can occur. I am firmly against this as Yo-Yo -dieting decreases energy expenditure, increases energy intake, and impairs brain-periphery communication. The Ultimate sports nutrition approach What many people HATE me telling them AND what works for the majority for the longterm is. Clever intuitive eating It is important to get the right mindset for this. You need to know that your body is not determined by numbers but by genetics, emotions, your food and life choices and all these interact with your overall diet and health. Bizarrely the belief that “no pain no gain” and a strict impossible plan is the answer, pushing the responsibility to someone else -and how many times do I hear the list of people that one person has taken a plan from and when it doesn’t work – it all stops and food becomes the comforter again. It’s true if you are totally confused by the past 30 yrs of inaccurate nutritional info, being able to choose your own nutrient-rich meals, snacks, fluids, party foods etc that are not on a strict plan can be overwhelming. If this is you then it may be worth working with someone (a nutrition expert) for a while, just to make sure you know what is necessary for you and you are able to enjoy it for the long term. That’s what we love and are experts in! Training to see ripped muscles takes far longer for many than they anticipate. As a beginner hypertrophy (building muscle) can be more difficult to achieve as the body is making neural adaptations. Progress and increasing strength allows for muscular growth but it does take time and patience. And finally – sufficient fluid intake and the types consumed are definitely overlooked. Fluid and enough fluid is critical to prevent dehydration, overheating causing confusion, low energy, and mood change, and also if ongoing can link to constipation and kidney stones. The Future of Sports Nutrition Research So what’s out there? It’s always a buzz to know brand-new areas are emerging with exciting products. Companies are more and more using science to optimize performance and especially important post-COVID with the resurgence in exercise, the gym and the importance of getting and staying healthy. Muscle Mass Everyone wants to build muscle right? Well, when I was starting out 25yrs ago that was not the case and it used to be for a few men in the gym and for really beefing up it was just a select few bodybuilders in competitions! Now we know that building muscle at all stages of life is mega important. Research into the physiology of improving muscle mass and strength is massive! While protein is the most important in terms of dietary supplementation, other researched ingredients include nitrogen oxides, nitrates, and creatine and these are used by millions daily. Carnosine and beta-alanine are also on the radar in muscle physiology research and may certainly be in some of your cupboards already! Carnosine is a naturally forming dipeptide (two linking amino acids beta-alanine and histidine) specifically found in the tissues of the body when they are active. Carnosine is also located in the heart, brain, and other parts of the body and is known to improve muscle strength and performance during exercise. Beta-alanine is a naturally occurring amino acid that supports the synthesis of muscle carnosine in the body. It is known to delay the onset of muscle fatigue and failure and is found in foods such as certain meat turkey, chicken, beef, pork and fish. It combines with the amino acid histidine to form the dipeptide called carnosine. This helps delay the onset of lactic acid and muscle fatigue and failure while building endurance and improving recovery. Hydration We know water is the best fluid to drink before exercise. Drinking 2-3 litres per day depending on your requirements is perfect especially if your activity is less than one hour. However, if you exercise for longer an isotonic sports drink with carbohydrates and sodium, and possibly potassium, calcium, and magnesium before and during exercise can be beneficial. There are gazillions out there
Essential kitchen utensils for stress-free cooking
Whether your aim is to get healthy by ditching the processed meals in favour of home cooked goodness. Or you simply want to get more adventurous in the kitchen. The best place to start is with the right essential kitchen utensils. It has been said that ‘a poor workman blames his tools’. So the easiest way to ensure your cooking process is as a stress-free and fast as possible is to ensure you are armed with the correct utensils. Here, we share our essential kitchen utensils that Gillian Killiner has personally used for several years and can promise will help ensure your cooking experience is a breeze. The aim to help get you healthier in the process! Measure it out Most recipes will include measurements for ingredients either in grams and ounces or millilitres and pints, not to mention tablespoons, teaspoon and dessertspoons, So a good place to start is with all the right measuring tools. I find the following set mega helpful with measuring oils, coffee, stock powder. Owning a set of weighing scales is a great start but for easy reading and accurate reading of wet and dry ingredients. Our favourite choice would be hassle-free electronic scales. You can add ingredients to the bowl, zero the scale and add again – super handy. You’ll also need a measuring jug or jugs. Choose with both the metric and imperial markings. measuring spoons are highly practical especially when using recipes from around the world. Essential kitchen utensils to chop With fresh cooking comes prep. This involves chopping so you’ll need good surfaces to chop food on, while keeping your kitchen surfaces scratch free. Chopping boards are necessary for this. Ideally, you should have separate boards to avoid cross-contamination between raw meat, poultry, seafood, and eggs. Thankfully, chopping boards range in price many are relatively cheap but if you invest in a good set they will last years. Graters & drainers A cheese grater isn’t just for grating cheese! It comes in so handy in the kitchen and can be used for grating things like garlic, ginger, fruit, vegetables, cheeses and even chocolate! You’ll also need a really good, sturdy colander, which can be used for draining foods such as wholemeal rice and pasta. as well as rinsing vegetables. The essential kitchen utensils -smaller tools It can be rather daunting when starting off as cooking requires many skills such as chopping, slicing, stirring, whisking and peeling. While none of these are difficult to do, having the correct tools like sharp knives are essential for speed and achieving the end result you desire. Again, each of these are readily available in the shops or online. They range from low cost to very expensive. Start off with a few and build your collection as your experience grows. This furi knife block was a personal purchase which I have been using for the past few years. They really do assist in all preping tasks. If you want to go BIG with an essential kitchen utensil! Not everyone likes being in the kitchen for hours. Time saving gadgets are a great way to cut down some of the work. I absolutely love my magimix and it was a personal purchase for me after many years of really, really wanting one. I have had it now for 10 years and it works like a dream when making soups, sauces, cakes etc. Storage saviours Finally you’ll need somewhere to store all your home cooked goods. This will keep them fresh as long as possible. Alternatively freeze so you can enjoy your hard work again at speed. Healthy eating requires a little planning so these boxes are a great way of storing any ingredients you’ve prepared in advance. Storage boxes are available in a range of sizes and styles so again, start with a few and add to your collection if you need to, a handy option is to clean out tubs that you buy food in and use these again – no cost and very effective. I do again have a set of storage containers and personally bought many years ago after I realised the risks of plastics, especially when heated or storing fats. They have been used over and over each day by all my family and far more durable than I imagined they would be. Definitely a little investment and making time to cook is the cornerstone to healthy eating. As experts in Diet and Nutrition for decades we know that pouring your money into quick fixes are not the answer – you need enjoyable nutrient rich meals and snacks lifelong. Our nutritional programmes are designed to help you. On-the-go While it isn’t an essential kitchen utensil, this is definitely one thing we’d recommend… A glass drinking bottle. These are great for helping you drink more water on-the-go. They are also useful for things like shakes, smoothies and even tea. We’d be lost without ours! The reason for using glass? Glass eliminates the leaching of chemicals you get from plastic bottles. Thus reducing health concerns and also ensures the water tastes great. Reusable glass bottles assists the environment and saves you a ton of money too. We would love to hear your top utensil choices and why. Visit our facebook page to share your thoughts and ideas. If you need help with putting together healthy ingredients then why not book an appointment here today. Need a recipe to get started? Check out our naughty but nice for special occasions, gluten free dairy free chocolate cake recipe here. If you are unsure of how to change your eating habits. Or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out more health and well-being choices specially selected for you on our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and
Vitamin D Benefits – 9 awesome reasons
Vitamin D Benefits everyone’s health young and old. Vitamin D has multiple benefits and I have been a massive advocate of Vitamin D for many years due to my autoimmune family. Further strengthened when asked to write for the New Scientist on the tragic case of a murder trial.… So lets dive in to why you and your family need Vitamin D today….. It has been known for many years that Vitamin D is important for the following reasons: Vitamin D helps our body absorb calcium and phosphate, lowering the risk of tooth decay, cavities, and gum disease as well as ensuring our bones are flexible and strong. Vitamin D support the immune system which allows our body to fight off harmful bacteria and viruses. Vitamin D helps to strengthen muscles. Excitingly there is more to vitamin D than it was originally believed…..but before we get into that lets cover the basics…. Low levels of Vitamin D It is important to be aware that nearly half of the population have low blood levels of Vitamin D during winter months. This is especially low from January through to April/May when any summer sunshine stores you may have gained the previous summer are truly depleted. Those living in latitudes above ∼35° are significantly affected. In addition to depleted stores, many more people than ever have low levels of vitamin D due to changes in our lifestyles, less time outdoors, and the use of sunscreens. The elderly or those who are housebound are at very high risk all year round. Dark skinned people are also at risk. Further risk has been found in people who are obese, pregnant or a child due to either a lack of availability as Vitamin D is locked away in high fat stores or due to an increased need for development and growth in childhood and pregnancy. What are the Symptoms of a low vitamin D? The following symptoms can be common in those with Vitamin D deficiency: Fatigue Not sleeping well Bone pain or achiness Depression or feelings of sadness Hair loss Muscle weakness Loss of appetite Getting sick more easily What does vitamin D do for you? Tonnes!!! Interestingly Vitamin D is actually a steroid hormone but also known as a fat-soluble vitamin. This helps the body absorb and retain calcium and phosphorus; essential for building bone. How does Vitamin D work as a hormone? The body synthesizes Vitamin D after you have been exposed to the sun. It is then activated by the liver and kidneys. This activated form acts like a hormone to regulate calcium metabolism around the body. Vitamin D Benefits Cancer Exciting studies are now showing that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation by stimulating the production of T-cells. These T cells help our bodies respond correctly to fight infections, including viruses, bacteria and fungus. These infections are responsible for various types of illnesses, including the common cold, and flu, Strep A and similar community-wide diseases. Vitamin D also aids in the repair and regeneration of cells, stimulate the death of cells that have been damaged by cancer, and lower the formation of blood vessels in tumours. Mood Vitamin D boosts your mood. Studies suggest that the decreased levels of Vitamin D3 may impact the levels of serotonin in the brain, this is a hormone that regulates the mood. By enjoining some safe sun each summer and, if in the Northern hemispheres taking a Vitamin D3 supplement in the winter, you could see a significant boost in your mood. Weight Loss Vitamin D can aid in weight loss. The chemical influence of Vitamin D is on serotonin, the “feel-good” hormone. This is known to assist appetite, sleep, mood, and stress levels. The connection to weight loss is believed that with sufficient levels of Vitamin D you are more likely to be motivated and have the energy to make the changes both mentally and physically to stay fit and healthy at a safe weight. Rheumatoid Arhtritis Vitamin D can lower the risk of rheumatoid arthritis. One of Vitamin D benefits is to help maintain the immune system and ensure that it is working correctly. A deficiency in Vitamin D could therefore increase the risk of developing rheumatoid arthritis as your immune system is more susceptible to attack. Type 2 Diabetes Vitamin D lowers the risk of type 2 diabetes. Not getting enough sunlight can reduce the secretion of insulin from the pancreas, which can create resistance to insulin and affect how the body responds to glucose. Sufficient vitamin D can help lower levels of cortisol. This is a stress hormone produced in the adrenal glands. Cortisol assists in the body’s response to stress. Prolonged high levels of cortisol can lead to increased abdominal fat. This is linked to several health conditions including diabetes type 2. Blood Pressure Vitamin D can help lower blood pressure. a large genetic study that involved more than 150,000 people revealed that low levels of Vitamin D can cause hypertension. In this study, those who had the highest levels of Vitamin D had lower blood pressure. It was found that a 10% increase in Vitamin D led to a 10 % reduction in high blood pressure. Heart Disease Vitamin D might reduce the risk of heart disease. Several studies have indicated that a deficiency in Vitamin D is a risk factor for developing high blood pressure, heart disease, congestive heart failure, peripheral arterial disease, strokes, and heart attack. What causes vitamin D to drop other than sunshine? Vitamin D deficiency as mention is most commonly caused by a lack of exposure to sunlight. However some medical disorders can also cause Vitamin D deficiency. The most common causes after sunlight is a poor diet, medications and certain disorders. Cystic fibrosis, Crohn’s disease and Coeliac disease are conditions that can prevent your intestines from adequately absorbing enough vitamin D through diet and even supplements, especially if
Pistachio nut- interesting facts
Pistachio nut day is on 26th February 2022 We love pistachio nuts here at 121 Dietitian. So when we spotted there was a special world pistachio nut day we felt we had to give them a big shout out! Pistachios are good for you! Pistachio nut facts: • Pistachio are nuts native to Western Asia and Asia Minor, archaeology suggests that pistachios were eaten as a common food as early as 6750 BC. Wow!• They are one of the more expensive of the nuts out there because of the trees on which they grow. It only reaches production 15-20 years after being planted. Isn’t that crazy!• Pistachio trees can only produce about 22kg of nuts each year. Furthermore, pistachios are sorted by hand and not by machine.• Pistachio trees can only grow in cool winters and hot summers, meaning that there’s only a few locations in the world where the trees can grow.• Iran is the biggest producer of pistachio nuts ahead of USA and then Turkey. How to eat Pistachio nuts: When eating pistachios from the shell, split the shell and eat the small kernel inside. The kernel may have a thin skin on it that do eat this for upping polyphenols. If you find a nut in a shell that doesn’t pry apart easily, simply use a nutcracker to open it up. As a snack. Eating pistachios raw or roasted. Both in-shell and shelled pistachios are available in grocery stores. Over salads. Shelled pistachios (either whole or chopped) are often sprinkled over salads. Pistachios can also be puréed and mixed with oil and herbs to make a creamy salad dressing. Ground into sauces. Ground pistachios are popular as a base for sauces and dips, like pistachio-yogurt sauce. Added to bread dough. Ground pistachios can be added to bread dough to give it a thicker texture with extra protein. In desserts. Chopped pistachios are commonly mixed into or sprinkled atop desserts like ice cream, cake, truffles, and pastries. Pistachio nuts are also a common ingredient in dishes from an array of cultures: • In Turkish dishes. Pistachios are most well-known in Turkish recipes for being minced and layered in the traditional baklava.• In Italian dishes. Pistachios are a common addition to Italian pastas, either chopped and mixed in to the noodles or ground and made into a spiced pistachio sauce.• In Indian dishes. Indian food makes ample use of pistachios, and they’re a staple ingredient in many Indian rice puddings, pilafs, cookies, and a spiced pistachio fudge called pista barfi.• In Iranian dishes. Pistachios are a common ingredient mixed into Iranian chicken and rice dishes, and also served as a traditional Persian snack, roasted with lemon juice and saffron and tossed with sea salt. What are the health benefits of Pistachio nuts? – Nutrition Pistachios are high in fibre: Eating pistachios can improve your gut health if you have no ongoing dysbiosis issues. Rich fibre foods help move food through the gut and prevent constipation and may help reduce the risk of colon cancer. Pistachios are high in antioxidants: Pistachios are known to contain antioxidants that have strong cancer-fighting properties and cardiovascular disease prevention. Furthermore, pistachios also contain lutein and zeaxanthin, two carotenoids that will help you maintain eye health and overall immunity. Pistachios are great for vegans and vegetarians: With protein accounting for almost 21% of the total weight of the nut, pistachios contribute almost 6% to a person’s daily protein needs. For plant-based diets, pistachios provide that much-needed protein. Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids, and phytosterols. A handful of pistachios (45) contain 156 calories, 3 grams of fibre, and are one of the most vitamin B6-rich foods around. Do you enjoy eating pistachio’s? They are so tasty if you haven’t tried them. Don’t continue to miss out, try them as part of a bigger plan to increase variety in your diet. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
