A-Z weight management Articles

What Is CLA?

Conjugated linoleic acid (CLA) is an essential fatty acid. This means that CLA must be obtained through the diet because the body has no ability to produce it through the conversion of other fatty substances. Foods containing CLA include meat and dairy products. Unfortunately, due to changes in commercial animal-raising practices, there's been a drastic decrease in the amount of CLA available in milk and meat products; therefore, you may not get adequate amounts of CLA through diet alone. That's where supplements come in. CLA supplement benefits are known to include weight loss, immune support and more. Animal studies suggest that CLA may have other health benefits, but human studies haven't shown the same effects.

How Do CLA Supplements Benefit My Health?

CLA is responsible for moving dietary fats into cells. It also moves glucose (sugar) into cells so that it can be used to make energy, rather than be stored as fat.

A CLA supplement also provides benefits to the immune system and is a potent antioxidant, although its exact mechanism for these functions is not fully understood.

CLA has gained popularity for its use in weight loss. It decreases body fat, improves muscle tone and increases lean muscle mass. It also increases exercise tolerance or the length of time that one can exercise.

Shopping For Quality CLA Supplements

There are many supplement varieties available, and format is a personal preference. When shopping for a quality natural health supplement, select a brand that uses pure, potent ingredients and yields a dosage that works with your health goals and routine. 

CLA supplements are available as soft gel capsules. The supplements vary in price depending on the amount of CLA available in each capsule. Some companies have patented processes that increase the yield of CLA from their chosen source, usually vegetable oil. 

Cautions & Final Considerations

While CLA is generally well-tolerated, some people taking CLA supplements report digestive problems such as nausea, vomiting, diarrhea, constipation, stomach pains, and indigestion. Poor blood sugar control and increased inflammation have also been side effects that have been reported. 

In recent years, GLP-1 (Glucagon-Like Peptide-1) has been gaining attention, and for good reason. This naturally occurring hormone plays a crucial role in regulating blood sugar levels, controlling appetite, and promoting weight loss. Medications that mimic GLP-1, such as Ozempic, have become popular recently, but they can come with side effects and high costs. Ozempic is a medicine for adults with type 2 diabetes that, along with diet and exercise, may improve blood sugar. While not for weight loss, Ozempic may help you lose some weight. However, its side effects include stomach pain, constipation, bloating, heartburn, fatigue, blurred vision, kidney and gallbladder disease, colon malfunction, and more. 

Fortunately, there are natural ways to boost your body’s own GLP-1 production, no prescription required.

Keep reading to explore how GLP-1 works and discover seven natural supplements that may help enhance your body’s natural production for better metabolic health, improved digestion, and sustainable weight management.

What Is GLP-1?

GLP-1 is a hormone produced in your gut, specifically by L-cells. It’s released in response to eating and has several important functions:

• Regulates blood sugar by boosting insulin and lowering glucagon (a hormone that raises blood sugar)
• Slows stomach emptying, which helps you feel full longer
• Signals the brain to reduce appetite, aiding in weight management
• Supports digestion by influencing gut motility and gastric secretions

In short, GLP-1 helps your body digest and process food more efficiently, making it easier to avoid overeating and blood sugar spikes after meals.

What Are The Health Benefits of GLP-1?

GLP-1 supports your body in many ways, including blood sugar and appetite control, digestive support, weight management, and energy and metabolic effects. 

Blood Sugar Control

After you eat, GLP-1 stimulates your pancreas to release insulin while reducing glucagon. This mutual effect helps stabilize blood sugar levels. It also slows the movement of food from your stomach into your intestines, preventing rapid glucose absorption and keeping your energy levels more stable.

Appetite and Satiety

GLP-1 acts on the gut-brain axis. It increases feelings of fullness by slowing gastric emptying and by activating hunger-regulating centres, particularly the hypothalamus and brainstem. This helps reduce food intake, without forcing restriction.

Digestive Benefits

GLP-1 does more than manage hunger. It also reduces gastric acid secretion and supports gut motility, or the rhythmic contractions that move food through your digestive tract.

Top 7 Natural GLP-1 Boosters

There are 7 natural supplements you can add to your routine that may help stimulate your body’s own GLP-1 production by nourishing your gut health and activating L-cells that release this hormone.

1. Berberine

Berberine is a plant compound found in herbs like barberry, goldenseal, and Oregon grape. It’s well-known for its ability to support healthy blood sugar levels, improve cholesterol, and influence healthy gut bacteria. 

Berberine also acts as a digestive bitter, activating receptors in the gut that signal L-cells to release GLP-1. This chain reaction supports satiety and sends signals to your brain via the vagus nerve, helping your body prepare for digestion.

2. Fibre

Dietary fibre, especially soluble fibre, is key for gut health and stable energy. Found in foods like fruits, vegetables, legumes, and whole grains. Fibre helps with weight management because it increases feelings of fullness and it supports stable blood sugar and cholesterol levels. It is also known to decrease the risk of disease, including type 2 diabetes. Fibre supports health by:

• Feeding your beneficial gut bacteria
• Creating short-chain fatty acids (SCFAs) during fermentation, which stimulate GLP-1 release
• Helping regulate blood sugar by slowing digestion
• Enhancing feelings of fullness

3. Protein

It’s no surprise that protein is needed for good health. It is essential for building and repairing tissues, but it also plays a surprising role in hormone regulation. You can find protein in many foods including lean meats, poultry, fish, dairy, eggs, and legumes. 

When protein is broken down into amino acids and peptides during digestion, it stimulates L-cells to release GLP-1. This contributes to improved appetite control, slower digestion, and more stable blood sugar, which can support weight management.

4. Curcumin

Curcumin is the active compound in turmeric, known for its powerful anti-inflammatory properties. It's been shown in many scientific studies to support liver, kidney, and joint health, improve gut function, and boost antioxidant levels. Curcumin is abundantly found in turmeric, although small amounts are also found in cauliflower and bell peppers. For better absorption, pair curcumin with black pepper (piperine) and healthy fats like coconut oil or avocado.

Curcumin may also stimulate GLP-1 secretion by activating L-cells, boosting curcumin's role in regulating glucose and appetite. 

5. Bitter Melon

Bitter melon is another digestive bitter that activates taste receptors in the gut. This signals your digestive system to release bile and enzymes, prepare for incoming food, and activate the vagus nerve to initiate digestion. This response assists in the break down of food, absorption of nutrients, and supports liver function. 

Bitter melon also promotes GLP-1 secretion through specific cellular pathways (like phospholipase C-beta 2) that trigger insulin release and help regulate blood sugar levels.

6. Green Tea Extract (EGCG)

Green tea extract is rich in EGCG (epigallocatechin gallate), a compound with a wide range of metabolic benefits. It supports gut health and increases SCFAs and GLP-1 secretion. This boost in GLP-1 aids in fat metabolism and energy expenditure and may reduce appetite and support weight loss. 

7. Chromium

Chromium is a trace mineral that plays a supportive role in insulin signalling. While it doesn't directly stimulate GLP-1, it improves how your body responds to insulin, which complements GLP-1’s role in blood sugar control.

You can find chromium in supplement form or in foods like broccoli, whole grains, and lean meats.

Lifestyle Habits That Support GLP-1

Supplements work best when paired with healthy habits. Here are some simple lifestyle strategies that enhance your body’s natural GLP-1 production:

• Eat more fibre-rich foods, especially soluble fibre.
• Prioritize protein at meals and snacks.
• Exercise regularly, particularly resistance training and cardio.
• Manage stress and get quality sleep, both of which influence gut hormones

Final Thoughts: A Natural Approach to GLP-1 Support

While GLP-1 medications like Ozempic can be effective, they’re not the only option. By supporting your body’s natural GLP-1 production through natural supplements and smart lifestyle choices, you can take a more sustainable and holistic approach to metabolic health, appetite regulation, and weight management.

You can find these supplements as stand-alone products or in blended formulas designed for metabolic support.

Safety Considerations

If you have diabetes or are currently on medication, consult a healthcare professional before adding new supplements to your routine. Some compounds can interact with medications or affect blood sugar in ways that require medical supervision.

The important role hormonal imbalances play in weight gain can make individuals who have worked hard over the last few months with no progress confused. Unfortunately, in these cases, healthy eating and exercise alone don't often provide the weight loss results people are looking for. So, if you feel like you've tried everything and the pounds still aren't coming off, keep reading. 

Weight Loss as a Lifestyle

Let me start by saying that this article is not written for those individuals looking for a magic pill. There is absolutely no way to lose weight and keep it off without really doing the work. It is a lifestyle change - watching what you eat (serving sizes, sugar content and calorie intake, increasing fruits and vegetables, eliminating processed foods, etc., etc.), as well as daily aerobic exercise and regular resistance training. These changes are absolutely essential for effective, healthy and sustainable weight loss.

This article targets people who made healthy changes but still struggle to lose weight. It helps those with stress, thyroid issues, diabetes risk, or menopause related weight gain.

The fact is, there are certain conditions or health states that make weight loss extremely difficult. If these underlying issues and imbalances are not addressed, healthy and sustainable weight loss may continue to elude you. Let's begin with the thyroid gland and thyroid hormone.

What Hormonal Imbalances Impact Weight Loss?

Thyroid Hormone Deficiency

The thyroid gland is one of the body's largest endocrine glands. It produces hormones that regulate metabolism. These hormones affect every cell in the body. Imbalances can cause a wide range of symptoms. Hypothyroidism occurs when thyroid hormone levels become too low. This condition affects many people in North America. It affects 20-25% of women and 10% of men. Adults over the age of 35 face a higher risk.

Common hypothyroidism symptoms include:

• Cold Intolerance
• Constipation
• Fatigue
• Dry Skin
• Insomnia
• Weight Gain

Diagnosis can be challenging because many people show normal TSH levels. TSH regulates T4 and active T3 production. Symptoms may apprear when TSH reaches 2.0. However, doctors generally diagnose hypothyroidusm when TSH exceeds 5.5. As a result, many people remain untreated despite experiencing symptms.

Seeing as there is an obvious overlap between common complaints of menopause and the symptoms of hypothyroidism, I want to call special attention to women in this group. Many menopausal or post menopausal women are treated with estrogen, assuming a decline in this hormone is responsible for the symptoms they are experiencing. The problem here is that estrogen further works to shut down the thyroid, even if there were no preexisting thyroid condition. Doctors often attribute symptoms to menopause when estrogen treatment is not used. This approach can overlook underlying thyroid issues.

As I have mentioned, low thyroid function means difficulties with metabolism, including fat metabolism. One of the many functions of these hormones is to stimulate fat cells to burn. If the thyroid is not working optimally, weight problems inevitably result. With some thyroid specific supplementation, or even medication when necessary, and some further diet and lifestyle recommendations to support optimal thyroid function, we can address these deficiencies and help to reverse this weight gain. Ask about supplements such as tyrosine, ashwaganda, guggul and even how a multi-vitamin can help to support healthy thyroid function.

Cortisol Imbalance

Also very closely linked to thyroid function is adrenal function. If you have low thyroid function, it promotes stress on the adrenals and vice versa (if your adrenals are exhausted, low thyroid hormone will result). The adrenal glands are in charge of producing cortisol, along with a number of other hormones. Cortisol is otherwise known as the stress hormone, as it is produced by the adrenal glands in response to stress. It helps us to cope with long term stress by converting protein in our body to energy. Cortisol is meant to peak early in the morning and slowly decrease as the day goes on. In this day and age, this 'normal' pattern is rarely the case, and prolonged elevation of cortisol (either in peaks and valleys throughout the day, overall high levels, or high levels at night) can lead to weight gain, as well as low energy, compromised immune function, bone loss and even memory problems. Alternatively, adrenal exhaustion or low adrenal function can occur when the gland wears out from overwork and constant production of cortisol due to stress.

Similar to constantly high cortisol, the symptoms of adrenal dysfunction include insomnia, low energy, poor concentration, mood changes, digestive problems, cravings for salt, sugar, and junk food and weight gain or fat accumulation. While exercise and nutrition support healthy weight loss, cortisol imbalances can hinder results. Making it difficult to maintain your weight loss. Ask about supplements such as rhodiola, relora, ashwaganda, eleutherococcus and B vitamins, and how they can all help to regulate cortisol levels.

Insulin & Blood Sugar Regulation

The last hormone I'd like to mention in terms of its effect on weight is insulin. In Type II diabetics, although the pancreas may produce slightly low or normal amounts of insulin to start, the peripheral organs become resistant to insulin's effects. The body interprets this lack of effect as a need for more insulin, and we start pumping out too much, leading to increased weight gain and fat storage. I will also say, as an aside, that it works the other way as well. Weight gain or excess weight is one of the best predictors of diabetes. Excess weight will eventually cause insulin resistance, putting all overweight individuals at a higher risk for developing diabetes (often referred to as prediabetic), as well as cancer and heart disease.

Type II diabetes used to be a disease that affected individuals over 40, but we are now increasingly seeing it more in young children, as well. Perhaps this coincides with the fact that the average weight of this population is increasing, as well. Exercise and a healthy diet remain essential. Additional support for blood sugar, fiber intake, and insulin sensitivity may improve weight loss. Supplements such as chromium, holy basil, alpha lipoic acid, bitter melon and magnesium can help in reducing and regulating blood sugar levels and improve insulin sensitivity.

Final Thoughts on Hormonal Imbalances & Weight Loss

I encourage you to talk to your doctor or naturopath if you are concerned that some or all of these issues may be affecting you. Have some of these hormone levels assessed and start supporting healthy hormone balance as a means to live healthier and potentially lose that stubborn weight that typical diet and exercise routines have been unable to address.

Biologically, this essential amino acid serves as a fat shuttle that moves long-chain fatty acids into the “furnace” of the cell, the mitochondrion. This means that when you take a L Carnitine supplement, you will be able to burn fat quicker. Fat provides a valuable source of energy for muscles, including the hardest working muscle in the body, the heart.

Key Health Advantages of L-Carnitine

When it comes time for the body to burn off stored body fat, the L-Carnitine speeds up the process by optimizing the transfer of the stored fat to energy sites in the muscles.

Key Health Benefits

• Prevents fatty buildup in the vessels, liver and muscles
• Balances cholesterol levels
• Supports weight loss
• Increases sperm motility
• Improves muscle strength
• Enhance energy and growth
• Supports heart health & cholesterol levels
• Antioxidant for anti-aging 

Fat Burning Effect

While L-carnitine does work best when combined with exercise, it does also provide significant fat-burning effects for those who are modifying their diets. It is possible to ingest L-Carnitine from foods in the diet, especially meat. However, the drawback with meat is that while it does contain high levels of Carnitine, it also contains bad fats that promote heart disease and weight gain.

This is the reason why most practitioners who recommend L-carnitine recommend that their clients use a supplemental form instead of attempting to ingest enough merely from food. 

Acetyl-L-Carnitine Format

Acetyl-L-carnitine is a derivative of carnitine that is produced by the body. It is used for protein and carbohydrate metabolism, in addition to its role in fat transportation. Acetyl-L-carnitine is well-studied for its anti-aging effects. Daily supplementation slows the progression of Alzheimer’s disease by improving memory, attention, language and spatial abilities. Other health benefits of acetyl-L-carnitine are improved immune functioning, protection of the nerves and improved circulation.

L Carnitine Supplement Varieties

Supplemental - either in capsule, liquid, or powder form - L-Carnitine ensures that you are receiving optimum levels of this amino acid for the best fat-burning effect in the body. The typical dosage for L-carnitine is 500-200mg per day, usually taken on an empty stomach or just before exercise.

How to Take A L Carnitine and ALC Supplement

The biologically active form of carnitine is L-carnitine or acetyl-L-carnitine. It is commonly found as a powder or in capsules. It may be found in formulas for heart health. It is used with coenzyme Q10 for supporting the heart. Because of their greater muscle mass, men require more carnitine than women. Vegetarians also tend to lack carnitine because food sources are animal-based. Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids.

Meal replacements are supplementary meals for those looking to gain weight, lose weight, to increase nutritional supplementation, to boost general health and wellness or as medicinal supplementation to treat specific conditions. Let's delve into types of meal supplements and their health benefits.

What are Meal Replacements?

Meal replacements (MRP's) generally consist of powdered protein formulas that are dissolved in water, juice, dairy or nuts milks and taken as a shake or they may come in pre-packaged bars. They provide macro nutrients such as protein, carbohydrates and fats, in addition to micro nutrients. Different formulas may contain vitamins and minerals and other nutrients in specific ratios to promote their unique intended effects. These effects depend on the specific formula of meal replacement used and can include weight gain and muscle building, detoxification, weight loss, or simply ensuring adequate balanced protein is present in the diet. In general, all meal replacements help to promote healthy eating by maintaining blood sugar levels and providing the body with a healthy source of the nutrition it needs. Maintaining balanced blood sugar and ingesting sufficient nutrients helps to reduce cravings and maintain optimal energy levels throughout the day.

Types of Meal Replacements

There are four general types of meal replacement options with very different effects. These are: sport, dieting, nutritional and medical formulas.

Sport MRP's

In general sport formula meal replacements are used to accelerate muscle growth and weight gain, while reducing muscle loss between workouts and even helping to reduce delayed onset muscle soreness (DOM). These formulas generally include higher levels of protein (often whey-based) with an appropriate ratio of carbohydrates, fibre and fats to promote anabolic pathways in muscle tissue. They can be used in addition to regular meals and with an exercise program to accelerate muscle growth and lean weight gain.

Dieting MRP's

Meal replacement formulas can be used to aid in healthy weight loss by providing a nutritionally wholesome, but low calorie meal. In these cases the supplement would be taken in the place of a meal to help regulate blood sugar levels and reduce cravings while reducing total caloric intake. By helping to prevent the skipping of meals during dieting, these formulas prevent the slowing of weight loss caused by reduction in metabolic rate. Certain formulas may also contain supplements that can help further aid in weight loss.

Whole Food Nutritional MRP's

With the current rapid pace of life, it is often difficult for most people to eat a balanced diet on a daily basis. Also, vegetarians and vegans often find it difficult to achieve sufficient balanced protein intake from diet alone, as plant protein sources are rarely complete proteins. Nutritional MRP's are often offered in raw or vegan protein formulations (although some are whey-based) and can help to fill any gaps in restricted or nutritionally insufficient diets. In addition to protein, they may include enzymes for digestion, and vitamin and mineral supplements to further promote a complete healthy diet.

Medical MRP's

Medical meal replacement formulas tend to have a specific targeted healing or wellness function. Some examples of this would be using specific vitamins, minerals, botanicals and other supplements to support phase II detoxification, gut repair or to reduce inflammation, while also providing a meal replacement. This can allow individuals to benefit from combining a healthy meal replacement with supplementation to support them in their health goal, whether that be: detoxification, weight loss, gut repair, anti-oxidant or anti-inflammatory therapy (among others). Having these supplements available in a meal replacement provides the synergistic benefits of all supplements working together in the appropriate dosages, and also makes it easier to remember to take them.

Dr. Oz featured several Weight loss "must haves" on one of his shows, PGX being one of them. It is a supplement he and his family have found effective in achieving and maintaining weight loss and a healthier lifestyle.

PGX As A Source of Fibre

Simply put, PGX is a fibre supplement. Fibre has many benefits for overall health. But sadly, most people rarely reach the recommended daily amount of fibre.

The average adult should be getting anywhere from 25-30 g of fibre, a mix of soluble and insoluble, a day. The average North American probably gets about half this amount. Due to the unique combination and types of fibre contained in PGX, it contains in only 5 grams the equivalent action of close to 20 grams of other fibre sources. Although it is still necessary to maintain a diet high in both soluble and insoluble fibre, using a supplement like PGX helps to significantly increase your fibre intake each day.

Discover How PGX Helps With Weight Loss

PGX stands for PolyGlycopleX, a unique blend of 3 different polysaccharides, the most abundant of which is Konjac Root or Glucomannan. Sodium alginate and xanthan gum are the other polysaccharides that make up the PGX combination.

The ingredients all have one very important action in common with each other, they absorb water as they travel through the intestinal tract. In doing so these fibres expand, not only does this make you feel full sooner, but for longer as well (increasing satiety). For this reason, PGX is considered an appetite suppressant, reducing overall caloric intake without leaving you feeling deprived. This is not the only way in which these supplements help to reduce weight, however. 

The Importance of Blood Sugar Regulation

Fibre, like that contained in PGX, helps to regulate blood sugar by slowing down how quickly the sugars in your diet are broken down and absorbed. Similarly, when taken with or before a meal, PGX can lower the glycemic index of a food altering how quickly it is digested and therefore how quickly it gets to the bloodstream.

A diet high in refined carbohydrates and sugars (and low in dietary fibre) causes constant and quick blood sugar spikes followed by a quick and large release of insulin causing a 'crash' or low in blood sugar. This low is a signal to your body that you need more sugar for energy and often causes cravings for high-sugar snacks or baked goods, perpetuating the cycle all over again.

Blood sugar regulation may be especially indicated for individuals who are already diabetic or have been told they are pre-diabetic, meaning that if something doesn't change, a diagnosis of diabetes is soon to follow. That being said, we can all benefit from better blood sugar regulation, both for the prevention of diabetes, as well as for overall weight loss and health maintenance.

High or fluctuating blood sugar levels can suppress the immune system, for several hours, impairing your ability to fight infection, leaving you more susceptible to what should be easy to kill bacteria and viruses. Once insulin is released into the bloodstream causing a rapid decrease in blood sugar, the body releases adrenaline and cortisol, which can decrease cognitive function and if chronically high can lead to many other health concerns, including unhealthy weight gain. High or constant fluctuating blood sugar levels can cause damage to kidney cells, impairing their ability to filter waste products from the blood. Long-term this can lead to kidney failure and the need for dialysis.

Lastly, there is a strong correlation between high or constantly fluctuating blood sugar and high blood pressure. High blood pressure is extremely common in the diabetic community and can significantly increase the risk of several other cardiovascular problems. Fluctuating blood sugar levels can also wreak havoc on mood and energy levels. Simply put the body functions most optimally when there is balance. A diet high in both soluble and insoluble fibre is one very important step in ensuring a healthy and even blood sugar balance.

Taking PGX Supplements

PGX can be purchased in capsule or powder form. The powder can be sprinkled on food or combined with liquid/water. Natural factors recommend that individuals increase their water intake by 8 oz. for every gram of PGX consumed. It is also recommended that individuals do not take PGX within 2-3 hours of bed.

*Dr. Oz has no affiliation with NationalNutrition.ca

Most people think of pesto when they hear about pine nuts. However, when looking at the nutritional value of them you see that for those who are not allergic to them, they offer a rich source of nutrients and culinary versatility to be added to salads, nut butters, shakes and your favourite yogurt.

What are Pine Nuts?

Pine nuts, also called Cedar nuts, are from two specific species of pine trees – Pinus sibirica and Pinus koraiensis. These nuts have a tough outer shell and their edible soft kernel has a creamy white buttery delicate flavour.

Pine nuts, like other nuts, are a rich source of vitamins, minerals, antioxidants, and healthy fats.

Health Benefits of Pine Nuts

Pine nuts provide a rich source of energy (673 cal/100g) of healthy protein, fats, antioxidants, minerals, vitamins and other phytonutrients.

Healthy Fats

Pine nuts are abundant in the monounsaturated fatty acid called Oleic Acid. Oleic Acid helps reduce “bad” LDL Lipoprotein cholesterol from your blood and at the same time increases “good” HDL Lipoprotein cholesterol. This positively affects your blood lipid profile, overall cholesterol, and minimizes the degree of cardiovascular disease that can develop over time.

Another essential fatty acid that these nuts contain is Pinolenic acid. This special fatty acid has been shown in studies to facilitate weight loss. It does this by releasing hunger suppressing enzymes called Cholecystokinins and Glucagon-like peptides-1 (GLP-1) in your gut and this reduces appetite. Pinolenic acid has also been shown to increase LDL Cholesterol uptake by the liver which can reduce your blood LDL levels. This has been shown to be important for cardiovascular health.

Cardiovascular Health

Also protective for your cardiovascular system, pine nuts are high in Vitamin E. In fact just 100g of them have 9.33mg of Vitamin E, which is 63% of your RDA. Vitamin E is a powerful lipid-soluble antioxidant which protects your cell membranes, mucus membranes and skin from oxidative cellular damage.

Mineral Profile

Another mineral which is high in these nuts is Manganese. Manganese is important for many things in your body particularly making Superoxide Dismutase (SOD). SOD is a critical antioxidant which protects your cells from becoming damaged.

Pine nuts are rich in minerals, including Calcium, Magnesium, Iron, Potassium, Selenium, and Zinc. Minerals are important for structural tissues in your body, like your bones, nails, teeth, tendons, ligaments and muscles. They are also key co-factors for almost all enzyme systems in your body.

Vitamin Profile

They are also an excellent source of B Vitamins like Riboflavin, Niacin, Thiamine, Pantothenic Acid, B6 and Folate. B Vitamins work together for nerve transmission, hormone health and as co-factors in energy metabolism in your body.

How to Use Pine Nuts?

They are a great snacking nut. A quick handful along with a piece of fruit makes for a perfect combination of carbohydrate and fat, which will satisfy your hunger and provide antioxidants, vitamins and minerals.

Gently toasted with a bit of coconut oil, cinnamon and nutmeg or a spicy cumin curry mix makes for a yummy treat to be eaten solo or sprinkled on a green salad

If no time for toasting, simply add raw nuts to salads or a cooked whole grain like brown rice or quinoa.

You can also use them in deserts, on yogurt or on hot cereals. Or make a traditional Basil or Cilantro Pesto. Yum!

Alternately, grind them up with Walnuts and Pecans to make a wonderful natural nut butter for flat breads.

Shopping for Nuts

Any nut or seed is best bought raw. All nuts and seeds have fragile oils which can go rancid and turn into unhealthy trans fats when stored for a long time, or when exposed to air or heated. So purchasing them raw is one way to get fresh healthy nuts. Another way is to store them in the fridge. If you can find pine nuts in an air tight package it's even better.

Alternatives

Pine nuts are tree nuts and as such they can be allergenic to some people. If you know or suspect you may have a tree nut allergy you will want to avoid Pecans.

If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.

Alternatives to pine nuts are seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide healthy fats, minerals and antioxidants to benefit your health.

With public awareness of nuts being high in fat has given nuts a bad nutritional reputation. Taking another look at the nutritional value of pistachios and nuts in general, we see that not only are nuts nutritious, their fats are healthy for your cardiovascular system and more.

What are Pistachios?

Pistachios come from the Pistacia vera tree which is native to the Mediterranean, Middle east, and Central Asia. The Pistachio tree is from the same family as the cashew tree. It produces small avocado green colour nuts.

They have been eaten for thousands of years dating back to 6750 BC, as confirmed by archaeological digs in Jarmo, Iraq.

Pistachio shells are unique in that they start off green and as they ripen they turn a yellowish red and split open. This is why Pistachio shells are split open when you buy them.

Pistachios, like other nuts, are a rich source of antioxidants, minerals, protein and healthy fats.

Health Benefits of Pistachios

When enjoyed as a snack, pistachios are packed with healthy fats and fibre, helping curb your appetite and support weight management. A 2010 study published in the Journal of the American College of Nutrition found that, over a 12-week period, regular pistachio consumption led to reductions in body mass index and triglyceride levels. Just one ounce of these nuts provides about 160 calories, along with 6 grams of protein, 3 grams of fibre, and 15 grams of healthy fats.

In terms of nutrients, they are rich in potassium and vitamin K, both essential for cardiovascular health and maintaining electrolyte balance. They also offer a significant portion of your daily requirements for vitamin B6, thiamines, phosphorus, and magnesium. Notably, they are high in oleic acid, which helps lower LDL (bad) cholesterol while boosting HDL (good) cholesterol, thereby improving overall lipid profiles and reducing cardiovascular risk.

Research from the American Journal of Clinical Nutrition in 2008 showed that incorporating pistachios into a reduced-calorie diet can significantly lower cholesterol levels. They are also abundant in L-arginine, an amino acid that helps keep arterial walls flexible and reduces the risk of blood clots. Additionally, pistachios are rich in vitamin E, an antioxidant that protects cells from oxidative damage and supports arterial health.

Moreover, these nuts are loaded with essential minerals such as calcium, magnesium, iron, potassium, and zinc, all crucial for maintaining healthy bones, muscles, and enzymatic functions. Pistachios are particularly high in copper, providing over 140% of the daily recommended intake per 100 grams, which supports nerve health, red blood cell formation, and metabolism.

Finally, these nuts are an excellent source of B vitamins, including riboflavin, niacin, thiamine, pantothenic acid, vitamin B6, and folate. These vitamins play a vital role in energy metabolism, hormone regulation, and overall nerve function.

How To Use Pistachios

Pistachios are a great snacking nut. A quick handful along with a piece of fruit makes for a perfect combination of protein and fat....along with all the antioxidants, vitamins and minerals Pistachios offer.

Add Pistachios to salads or as a nut butter on flat breads or enjoy in deserts, on yogurt or on hot cereals.

Shopping For Quality Nuts

Pistachios should taste fresh – a rich nutty buttery flavour. If the flavour is sharp or bitter it is likely that the fats have gone rancid. They can be found in their shells or shelled. They are healthiest bought still in their shells.

The fragile oils in Pistachios are kept freshest when they are left raw. And to continue preservation they are ideally stored in the fridge. Once shelled or roasted they can go rancid quickly.

Further, it is best to eat Pistachios without salt added. Many studies have confirmed the use of salt is not advised as it can contribute to swelling and elevated blood pressure.

Alternatives

Pistachios are tree nuts and so can be allergenic to some people. If you know or suspect you may have a tree nut allergy you will want to avoid Pistachios.

If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.

Alternatives to Pistachios are seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide healthy fats, minerals and antioxidants to benefit your health.