Wegovy – New Diet Drug
Wegovy – New Diet Drug 121 Dietitian is excited by the launch of the New Diet Drug Wegovy for weight loss and obesity. A game changer for weight loss, but not without consequences. If you decide this is for you, you need to ensure you get the maximum results possible. As weight loss experts 121 Dietitian wants the best for you, we are seeing a massive push on online prescribing. What support do you get with this????? In most cases, it is lip service and not personalised. These drugs are not a quick fix, they are expensive, require 18 months of time commitment and stop working when you don’t inject. So what can you do? How to get maximum results with Wegovy- new diet drug If you decide Wegovy is for you. You may be surprised to read that the only way to get maximum results is by working with a Specialist. Dietitians like us here at 121 being the gold standard! Wegovy is not the golden ticket to weight loss. We know and have many years of experience assisting thousands of people with optimising their diet and health for life. Wegovy what you need to know As a Dietitian for nearly 30 years, I have watched many drugs come and go regarding weight loss. Wegovy is one of the newer kids on the block. Big breakthroughs have been the headlines over the years and many people eager to get their hands on the latest launch, pay big bucks for something they know nothing about. Creating drugs to allow for a substantial amount of weight loss without serious side effects is the dream for many pharmaceutical companies and many attempts have been made. In this blog, I hope to provide you with all you need to know about these medications the positives and negatives of taking these drugs and what alternative may work better for you long term. How Do These Anti-Obesity Drugs Work? In normal digestion, the gut secretes hormones after food intake, stimulating insulin secretion. These pharmaceutically created peptides (Wegovy) mimic these same gut hormones and provide more GLP-1 to flood the system and allow for additional weight loss. Wegovy and Mounjaro work differently in the body but both keep you fuller for longer by delaying gastric emptying, increasing insulin sensitivity, decreasing glucagon, and reducing high glucose levels. Both drugs reduce triglycerides, LDL and raise HDL cholesterol, along with reducing blood pressure. Who is eligible for Wegovy? Wegovy is intended for use by adults aged 18-75 who have a BMI of 30 or above, or a BMI of 27 or above AND a weight-related health condition such as (asthma, cardiovascular disease, depression, diabetes, fatty liver disease, gallbladder disease, high blood pressure, a history of certain cancers, osteoarthritis or gout, or polycystic ovary syndrome (PCOS). Side effects of Wegovy – New Diet Drug Something that is often overlooked or underplayed is the side effects of drugs. For Wegovy and Mounjaro (Tirzepatide) include nausea vomiting abdominal pain constipation diarrhoea There is a concern of 4.5 x higher intestinal obstruction in 25,000 people studied. Fatigue and headache are also very common, mainly as doses increase. Other common side effects include: feeling lightheaded excess passing wind gastroesophageal reflux injection site reactions hair loss hypoglycemia in patients with type 2 diabetes Less common side effects have been noted with these drugs including allergic reactions gallstones (which can occur with a large amount of weight loss) the potential of medullary thyroid cancer You are also at risk of acute kidney injury. In rare cases, there can be serious side effects, such as pancreatitis or anaphylaxis. A list NOT to be ignored. How is Wegovy Given and Practical Considerations Wegovy (Semaglutide), is in a prefilled self-injection delivered under the skin in the arm, abdomen or thigh. 0.25 mg for a month, increasing monthly to a maximum dose of 2.4 mg in the 5th month. It takes a year to 18 months to have full effect. As with any medication, there are positives and negatives and I have spent most of the last 15 years in my clinics trying to reduce my patient’s medication lists where possible! I am aware however that some medications are beneficial, and it is a major hope that these drugs will genuinely assist in weight loss for the select individual. One thing for sure is that they do seem to be a better option than bariatric surgery which is a blog for another day! Currently, the hype is big and no doubt we will find out more as time goes by, but for now, I prefer to recommend you don’t get swept up too soon and spend extortionate amounts of money without doing the following first. Wegovy -Work with a Dietitian Obesity is a complex, chronic disease with multifactorial causes, and taking a drug and expecting life-changing weight loss is too simplistic. For those seeking to improve their health and lose weight and really stuck these drugs may be a short sharp kickstart but no more. It is clear from the research that when people stop taking Wegovy/Ozempic, they rapidly regain the weight. It is very expensive and there are important issues that need to be highlighted regarding everyday considerations like how alcohol impacts blood sugar control, fasting, health risks and other medication interactions. Verdict on Wegovy – New Diet Drug As a Dietitian, I have been asked repeatedly about weight loss drugs. I always consider all options and for the greater good of all who may be thinking about using these and believe in working on lifestyle, diet and fitness interventions first or alongside any targeted medication. I am concerned that vulnerable people who are really in need of significant weight loss may need to stay on Wegovy indefinitely in order to maintain any weight loss achieved, and this definitely raises concerns about long-term use. As 121 Dietitian offer weight loss services it is something for you to consider. You can invest in a 121 Dietitian programme, the
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
Fatty liver how to fix NAFLD
Fatty Liver Did you know Fatty liver affects 1 in 3 of us and if you have diabetes this figure is higher again. Scarily the end result, if not addressed, can be a decompensated liver and even liver failure. So, if you have been thinking about losing weight and getting more active but really don’t feel the need, you may wish to think again. Many of us bury our heads in the sand and believe we are getting along fine. No aches no pains, enjoying our current way of eating, drinking and moving when we have to. So why change? Well, today, the most common cause of chronic liver disease is nonalcoholic fatty liver disease (NAFLD) AND…. 95% of people with NAFLD do not know they have it. I have many patients come to see me for weight loss, diabetes or healthy eating advice, and when we investigate their health further, we uncover blood markers that don’t read well. It is such a common problem and one that I fix daily so I feel it is important for you to be aware. I have been researching some information to help you further, and in this blog I have pulled a few interesting details from medical papers which I have added in below. So let’s dive in. What is non-alcoholic fatty liver disease NAFLD? It is a liver disease that is NOT caused by alcohol use. Characterized by fatty infiltration of the liver. What is the main cause of a fatty liver? Fat builds up in the liver by eating excess calories. This excess energy is too much for the liver to process and too much fat creates insulin resistance and can lead to inflammation. Fatty liver can occur if you have other conditions, such as obesity, diabetes, high triglycerides, and metabolic syndrome. What are the signs of a fatty liver? There are usually NO signs of fatty liver disease in the early stages. But you may feel fatigued and have pain in the right upper quadrant (upper right part of the abdomen)- it’s usually a dull discomfort and you may wish to investigate. How serious is a fatty liver? Early-stage NAFLD, if sorted early enough thankfully can be reversed, and doesn’t usually cause harm. But if not treated it can lead to serious liver damage, including cirrhosis. Having high levels of fat in your liver is also associated with an increased risk of problems such as diabetes, heart attacks, and strokes. What is liver cirrhosis? Cirrhosis is scarring (fibrosis) of the liver caused by long-term liver damage. The scar tissue prevents the liver from working properly. If cirrhosis (the most advanced stage) occurs, you can get more severe symptoms, such as yellowing of the skin and the whites of the eyes (jaundice), swelling in the legs, ankles, feet, or tummy (oedema) and itchy skin. How do you fix a fatty liver? Great news, diet and lifestyle are first and foremost the key to success. 121 Dietitian has years of experience treating fatty liver patients and would love to help you with any of the following: Lose weight Establish a healthy diet for fatty liver Create a personalized fatty liver meal plan Improve blood sugar control Create a personalized weight management programme Support your overall liver health if needing to be medicated Suggest foods, snacks, meals and recipes for optimum liver health Make recommendations for healthier food products and supplements as required In addition, we will recommend exercise and how to be more active Assist if you have diabetes or have been diagnosed with pre-diabetes Lower your cholesterol, triglycerides, LDL, HDL. … The bottom line recommendation: If you’re overweight or obese, the aim is to reduce the number of calories you eat each day and increase your physical activity in order to lose weight. Easier said than done. I know it’s not for the want of trying different diets or strict boot camp style workouts- sadly if they are too tricky they don’t last. So that is where we at 121 Dietitian can help you with no quick fixes. Interestingly, although obesity is described in 50% to 90% of patients diagnosed with NAFLD, the condition can also affect individuals with a normal weight and body mass index so if you are experiencing health issues or have a poor diet do get checked with your Doctor if you are concerned. Can fatty liver disease be cured? The good news is that fatty liver disease can be reversed—and even cured—if patients take action early, including a minimum 10% sustained loss in body weight and/or a change in the foods you eat. How long does it take for fatty liver to go away? An average period of 6 weeks to 2 months is an expected timeframe to recover from fatty liver disease. However, lifelong adherence to particular diet and lifestyle changes may be necessary to prevent relapse. What foods are good for fatty liver? Foods That Help Fatty Liver Disease include but are not limited to…. Fish and seafood. Vegetables and fruit. Whole grains. Olive oil. What are Liver superfoods? There are no superfoods as such, but fortunately hundreds of fabulous everyday foods that when combined in correct amounts and consumed regularly can provide you with the best macro and micronutrient intake for a healthy liver and life. What medication can I take for Fatty Liver? There are no direct medicines for non-alcoholic fatty liver disease. Losing weight, eating healthily, and regular exercise can help. If you have elevated lipids, type II diabetes, and high blood pressure with lifestyle changes you may be able to reduce some of the medication you take. Adopting a healthy lifestyle is the main way of managing NAFLD. For example, it can help to: lose weight – losing more than 10% of your weight can remove some fat from the liver eat a healthy diet – try to have a balanced diet high in vegetables, fruits, protein, and healthy carbohydrates, but low in pro-inflammatory fats, sugar, and processed
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
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]
