El February 26 is World Pistachio Day, yes, this dried fruit also has its day. Pistachios are a food with many good health properties, which is also highly recommended during pregnancy and during lactation. We tell you some of its benefits.
Among other advantages, the consumption of pistachio prevents gestational diabetes, In addition to regulating the cholesterol level, maintaining good blood pressure, controlling weight, they serve against muscle cramps, which are quite frequent from the second trimester. With a serving of 30 grams you will notice relief in muscle contraction
Benefits of pistachios in pregnancy
During pregnancy the future mother takes great care of her diet, expanding the consumption of fruits, vegetables, and proteins, eating a rich and varied diet. Nuts have a place here, especially in the case of vegetarian or vegan mothers, and among them pistachios occupy an important place.
From a nutritional point of view, pistachios are a type of very energetic food, very low in sugars, gluten and lactose. On the other hand they are rich in fiber, vitamins, including vitamin K, calcium, antioxidants, phosphorus, magnesium, very important to prevent cramps, iron and other minerals. Pistachio is the second most iron-rich dried fruit, the first is sesame, and the most abundant in potassium.
As we pointed out before, pistachios in pregnancy are excellent because they provide protein, for the development of baby's tissues and omega-3, essential for the growth of the baby's brain.
Pistachios and gestational diabetes
According to a study by the nutrition department of Shanghai Hospital, the consumption of pistachios can help women with gestational diabetes control your blood sugar and insulin levels. The bottom line is that pistachios they are a useful supplement to the diet during pregnancy.
The study was carried out with a sample of 30 women with gestational diabetes between 24 and 28 weeks gestation, chosen randomly. For breakfast some had 42 grams of pistachios, and others 100 grams of whole wheat bread. Pistachios and whole wheat bread are matched for calories. At the end of the study, the blood sugar levels recorded after eating pistachios were significantly lower than after consuming whole grain bread in each of the 30, 60, 90 and 120 minute time intervals. Also, insulin levels did not change in the two hours after eating pistachio.
Gestational diabetes is a type of diabetes that develops in pregnant women with no previous symptoms of diabetes. Like other kinds of diabetes, it affects the way the body uses blood sugar. The impaired glucose tolerance During pregnancy it occurs when the mother's body is unable to regulate normal blood glucose levels due to hormonal changes.
What do we know about pistachios
La Nutrient ratio in raw pistachios is very balanced. In them there are 20% vegetable proteins, as well as legumes, 28% carbohydrates, 10% fiber, and 44,5% healthy fats. It is the same type of fat that dominates in olive oil or avocado pulp, very beneficial for the heart.
Pistachio is also suitable in cases of anemia during pregnancy. You can enhance the absorption of iron from pistachios with foods rich in vitamin C such as oranges. It is also rich in fiber, which favors intestinal transit. However, when it comes to eating pistachios in pregnancy, make sure you are not allergic.
Despite the relevant caloric intake provided by pistachio (100 grams, more than 500 kcal), various studies show that during pregnancy it is used to control weight. Since its excellent protein and fiber content has a powerful satiating effect, so that a small portion is enough to enjoy its benefits without exaggerating with calories.