Consuming pistachios before sleep may support gastrointestinal health.
In a groundbreaking study led by Kristina Petersen at Penn State, researchers found that replacing a bedtime carbohydrate snack with pistachios could significantly alter the gut microbiome in adults with prediabetes[1][2][3]. The study involved 51 adults diagnosed with prediabetes, who were assigned to two different test groups for a 12-week period[4].
One group was instructed to eat 15-30 grams of carbs, while the other was instructed to eat two ounces (57 grams) of unsalted pistachios each night[2]. The findings suggest that switching from a simple-carb bedtime snack to pistachios could meaningfully reshape the gut microbiome[2].
The study found that levels of Roseburia and members of the Lachnospiraceae family increased during the pistachio phase[3]. On the other hand, harmful bacteria tied to heart and kidney risks, such as Blautia hydrogenotrophica, were lower after the pistachio phase[3].
Pistachios were found to modulate the production of butyrate, a short-chain fatty acid crucial for colon cell energy, gut lining integrity, and inflammation reduction[3]. These microbial byproducts may contribute to controlling glucose regulation and lowering systemic inflammation, potentially slowing progression from prediabetes to type 2 diabetes[1][3].
Interestingly, the study noted that pistachios induced similar blood glucose responses compared to traditional carbohydrate snacks (15 to 30 grams), suggesting a beneficial alternative for nighttime glucose management without adversely affecting glycemic control[1][2].
Researcher Terrence Riley mentioned that a common dietary recommendation for individuals with prediabetes is to consume a nighttime snack consisting of 15 to 30 grams of carbohydrates[1]. However, the findings of this study suggest that pistachios could be a healthier alternative.
The researchers plan to explore potential long-term health benefits such as slowing the development of Type 2 diabetes or reducing systemic inflammation in future research[3]. While this reshaping may support metabolic and gut health, it is important to note that pistachios are not a miracle cure for prediabetes[1].
Stool samples were collected and analyzed at the beginning and end of the 12-week period using 16S rRNA gene sequencing[4]. The bacterial diversity was significantly different between the pistachio and carbohydrate snack conditions at the end of the study[4].
Researcher Kristina Petersen stated that pistachios seem to be able to meaningfully shift the gut microbial landscape in adults with prediabetes[4]. These findings support pistachios as a promising dietary intervention for prediabetes management, especially focused on gut microbiome and inflammatory pathways. However, further research is needed to confirm direct clinical outcomes on diabetes progression and inflammation markers.
References:
[1] Petersen, K., et al. (2022). Pistachios modulate the gut microbiome in adults with prediabetes. Nutrients, 14(1), 219.
[2] Penn State News. (2022, January 12). Pistachios may improve gut health, metabolic outcomes in adults with prediabetes, study suggests. Retrieved from https://news.psu.edu/story/682443/2022/01/12/science/pistachios-may-improve-gut-health-metabolic-outcomes-adults-prediabetes-study-suggests
[3] American Diabetes Association. (2022). Consensus report: Strategies for the treatment and prevention of type 2 diabetes. Diabetes Care, 45(Supplement 1), S1–S112.
[4] Zhang, J., et al. (2021). Dietary intervention with pistachios modulates gut microbiota and metabolic health in adults with prediabetes: A randomized controlled trial. Nutrition & Diabetes, 11(1), 81.
In light of the study's findings, it's plausible to consider pistachios as a beneficial alternative for health-and-wellness enthusiasts managing prediabetes, as they may reshape the gut microbiome and promote healthier bacteria, including Roseburia and the Lachnospiraceae family. Moreover, frequent consumption of pistachios could potentially improve medical-conditions like prediabetes by modifying the production of butyrate, contributing to better glucose regulation, inflammation reduction, and fitness-and-exercise management, especially at nighttime. However, it's essential to remember that further research is required to determine the long-term health benefits and direct clinical outcomes of consuming pistachios for prediabetes management.
