You don’t have to tell us that our midnight munchies aren’t doing anything for our healthy longevity—and especially not when it’s those annoyingly delicious Trader Joe’s barbeque chips. But good news for the late-night-snack-enjoyers among us: a handful of pistachios before bed might not only be a guilt-free snack, but it can also help to regulate the bacteria in your gut.
In a new study out of Penn State, researchers determined that nighttime pistachio consumption affects gut bacteria, and can have particular impact for individuals with prediabetes—a condition that affects a third of people in the United States. Researchers observed that consuming about two ounces of pistachios each night for 12 weeks resulted in significantly different stool microbial community profiles compared to those who consumed the recommended 15 to 30 grams of a carbohydrate snack. Specific "good" bacteria groups were found to be more abundant following the pistachio consumption as well.
All told, these microbiome changes could potentially support metabolic health and slow the progression to Type 2 diabetes. And for those who aren’t prediabetic, the effects are similarly profound: pistachios are rich in various nutrients and can support weight loss, gut health, blood sugar management, and heart health, just to name a few.
So next time you find yourself reaching for that bag of chips or pack of cookies, pivot to the pistachios instead.
Go Deeper: