Pistachios as Evening Snack Reported Favorable for Microbiome and Glucose Metabolism in "pre-diabetics"

#67 2025 The Rowen Report

Dear Subscriber,

Diabetes and “pre diabetes” are epidemic in America and worldwide. I don’t believe in “prediabetes”. The whole thing is simply a spectrum going from physiological blood glucose regulation to degrees of abnormal. And as glucose strays farther from normal, the complications go up.

Now I know that you know that we have a tropical forest in our gut called the microbiome. We actually have more bacterial DNA in or bodies than human DNA. I also feel that in a healthy state, we are “one” with our microbiome. The good guys need us and serve us, and we need them and if smart, we serve them as well. They make lots and lots of beneficial molecules we need, from vitamins to neurotransmitters, to immune system helpers and modulators. Many folks believe disease begins in the gut. In general, I do believe that as well. We know that slender people have a different biome than the obese. Meat alters the biome. Junk food trashes it. Food with good fiber favorably assists your microbiome.

This report brings good news to those with glucose dysregulation. Often, due to shifts in levels, which shifts can bring such challenged people difficulties with hypoglycemia, they have to eat a snack to avoid “hypo”, especially at night were hypoglycemia during sleep could be more dangerous, since, not being aware of a serious condition, they might drop too low and cause organ damage. So, many eat a carbo snack.

Here we see that eating two ounces of pistachios did those consuming it a lot of good to their microbiome. After 12 weeks, compared to those eating a a 15-30 gram carbo snack, levels of Roseburia and Lachnocpiraceae bacteria, known as “good bugs” were more abundant in the pistachio group. These friendly germs make butyrate, a fuel for intestinal cells, especially colon. The researchers believe that these changes might offer long term benefits, possibly reducing the impact of type 2 diabetes and controlling inflammation. At the same time, a toxic germ, Blautia hydrogenotrophica were reduced in the pistachio group. These germs make toxic molecules to key organs. Additionally, Eubacterium flavonifractor was reduced. These particular germs break down beneficial antioxidant molecules we need before they can be absorbed and utilized by us.

I like the concept of pistachios over a carb. Pistachios are a whole food, with minimal processing. Yes, most products are roasted. That will adversely alter the quality of the fats therein. But raw shelled pistachios are readily available now. A previous study by these researchers demonstrated that pistachios have a similar effect on blood glucose as 15 to 30 grams of carbohydrates, where the authors concluded, “Pistachios may be a healthful alternative to carbohydrate-rich nighttime snacks to increase alignment with Dietary Guidelines for Americans.”. While these researchers have not looked at long term overall effects of this intervention, these results and logic impresses me that pistachio substitution over carbs will have long term health benefits.

Regarding pistachios, A one-ounce serving (about 49 nuts) provides around 160 calories, 6 grams of protein, 3 grams of fiber, and healthy fats like monounsaturated and polyunsaturated fats. They contain B6, thiamin, phosphorus, and copper. They are also rich in eye protecting antioxidants like lutein and zeaxanthin. I prefer people consuming nuts over carbs in general. Nuts also contain beneficial fatty acids, though when roasted, these can be adulterated. In this report, the pistachio product provided was roasted. The roasting process is not likely to alter the protein/fat/carb ratio, but since pistachios get roasted at a rather high temperature, their fats could become oxidized (rancid), and ultimately lead ro free radical damage in the body. Terri and I do eat pistachios. They are grown in California. But we go out of our way for raw pistachios, which you can easily find online.

To Your Excellent Health!

Robert Jay Rowen, MD

PS. The information in this post is relevant also to those without blood glucose challenges. I am sure that benefits to their microbiome as well as overall glucose metabolism would be seen if studied.

PPS I am working very hard on an in depth report for the Premium section on what we believe is one of the most important aspects of diagnosis, treatment and healing there is, and which is totally ignored by conventional medicine. I’ve addressed it before - Neural Therapy. It will likely be multipart issue. There is a lot to bring forward, and along with what you eat, and the toxins you have been exposed to, should be right there at the top of the list of evaluation and treatment of any unexplained medical condition you face.