Carb Solutions: Pistachio Squares Snack

By Dennis Linden

Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some regular exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].

Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much more slowly than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation. 

A QUICKIE GLYCEMIC PRIMER: 

• The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high.  Serving size is not a consideration in arriving at a food’s Glycemic Index number.
• The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.

These simple, six-ingredient Pistachio Squares are the perfect healthy, low-carb remedy for those mid-afternoon “snack attacks” that can hit without notice. We all know the feeling. It’s almost universal that around 3 p.m., the energy provided by lunch has typically been used up, leading to a natural dip in blood sugar. This often results in a tired or "foggy" feeling, making the brain desperate for a quick energy pick-me-up. In an office setting, after a long morning of meetings and emails, one’s self-control can become depleted. Stress or overstimulation often leads people to use food as a coping mechanism for relief. Also be aware that dehydration [thirst] can sometimes be confused for hunger; one might reach for a snack when a tall glass of cold ice water could be just as satisfying.

While self-control is always a good thing to practice, what never works is ignoring these hunger attacks as the brain will only grow more desperate and eventually make a bad dietary decision just to curb the hunger pains, both real and perceived.  Best to be ready with an arsenal of energy-boosting snack foods that will combat these assaults on one’s appetite without raising blood sugars. I researched the websites of several national organizations focused on the low-carb lifestyle, looking for interesting snack ideas. However, all seem to have collaborated on the mid-day snack food category offering similar menu plans of hard-boiled eggs, berries, yogurt and nuts; fine for a time, though eventually this regimen gets a bit boring. A low-carb diet needs variety to make staying on the discipline palatable, so to speak. 

The base ingredient for these squares is rolled oats. Rolled oats are a beneficial, fiber-rich option for managing a low-carb lifestyle, providing sustained energy and stable blood sugar levels due to the moderate Glycemic Index (GI) of this grain. Oats are rich in beta-glucan, a soluble fiber that improves insulin sensitivity, lowers cholesterol, and slows glucose absorption. In fact, pairing oats with protein-rich Pistachios can ensure even better glycemic control.

Swapping out the regular pistachios found in the original recipe for Melissa’s Red Hatch Pepper Pistachios added just what the culinary doctor ordered -- a pleasantly spicy kick to this already tasty mix of the Pistachio nut with oats, agave, and a hint of coconut.  There have been many studies on pistachios and how they help control blood sugar as well as LDL cholesterol. This blog is not a medical journal, but the largest randomized clinical trial to date on nuts and diabetes showed that people snacking on pistachios experienced a significant reduction in HbA1c, a long-term marker of blood sugar control, and a significant reduction in LDL cholesterol. That may be true, though for this writer, infusing Melissa’s Hatch powder Pistachios only made this addictive snack even more appealing. I am not sure if there have been any studies on the amount of spicy pistachio squares that can be consumed safely in a certain timeframe, but this writer is willing to sign up for the test! Enjoy.

Pistachio Squares

Ingredients
1 cup Red Hatch Pepper Pistachios, shelled 
1 cup rolled oat
½ tsp sea salt
½ cup agave
2 Tbsp. olive oil
⅓ cup unsweetened coconut flakes

Preparation 

In a food processor or blender, process the pistachios, oats, and salt for about 30 seconds, until a meal starts to form. Drizzle in the agave syrup and olive oil while the motor is still running. Continue until the mix becomes a crumbly, almost-wet dough.

Press this dough evenly into 8x8 pan lined with parchment paper, then cover with the coconut flakes. 

Bake for 10 to 12 minutes until the coconut is golden brown and the dough is cooked through.  Careful not overbake. Chill overnight, then carefully lift the dough out of the pan by holding two sides of the parchment paper. Cut it into squares. Store squares in a sealed container for up to a week. However, they will never last that long, having a history of mysteriously disappearing overnight a few squares at a time.