Often ignored by the general public, visceral fat nevertheless represents a real danger to health. Lurking in the heart of the abdominal cavity, it surrounds essential organs such as the liver, the pancreas and the intestines, and significantly increases the risk of cardiovascular diseases, type 2 diabetes, and even certain cancers. Faced with this silent threat, a response is essential: adopt a healthy and balanced diet. In the media columns
Eating Wella nutritionist highlights an unexpected ally in this fight: the pistachio.
Replacing chips with pistachios is a good idea
According to Lauren Manaker, the expert interviewed, these pistachios have many benefits. According to a study published in 2023 in the journal Nutrientsits regular consumption could help reduce visceral fat. The researchers observed that people with at least one risk factor for metabolic syndrome saw their abdominal fat indicators improve after replacing, for 16 weeks, their sweet or salty snacks (such as biscuits or chips) with nuts, particularly pistachios.
A source of good fats
But that’s not all. Pistachios are full of unsaturated fats, known as “good fats”, which are beneficial to cardiovascular health. These fatty acids, particularly monounsaturated and polyunsaturated, help to reduce the level of bad cholesterol (LDL) and increase the good one (HDL). They also play a role in improving insulin sensitivity, thus limiting fat storage at the visceral level.
A nut rich in protein
With almost 6 grams of protein per serving (about 30 g), pistachios are one of the highest protein dried fruits. These boost metabolism, promote calorie burning and help preserve muscle mass during a diet, which encourages the body to draw on visceral fat stores.
High antioxidant content
Pistachio contains powerful antioxidants like lutein, beta-carotene and polyphenols. These compounds fight oxidative stress and inflammation, two factors associated with visceral fat accumulation.
However, consume in moderation
Alexandra Murcier, dietitian-nutritionist member of our committee of experts, confirms this in turn. “The pistachio is a very interesting food from a nutritional point of view. It provides good fats, vitamins, minerals, fiber and proteins. It is an excellent choice for the cardiovascular system.”
On the other hand, this remains more measured when it comes to consuming pistachios on a daily basis. On the contrary, it could make you gain weight. “Pistachios, like all oilseeds, have a high energy density. They must therefore be consumed in moderation. One or two handfuls per day are enough, preferably unsalted to avoid excess salt. She also recommends varying oilseeds (almonds, walnuts, hazelnuts, Brazil nuts) to benefit from complementary nutritional profiles.
How to integrate pistachio into your diet?
- As a snack : a small handful is enough to satisfy hunger while providing energy;
- In your salads : for a crunchy and nutritious touch;
- In a smoothie : for a creamy texture and enhanced nutrients;
- In topping : on yogurt, porridge or a savory dish like grilled chicken;
- In the kitchen : integrated into muffins for example.