The #1 Protein to Reduce Visceral Fat, Recommended by Dietitians

Science-backed reasons behind this tiny nut’s big impact.

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Too much visceral fat can put you at a higher risk of heart disease, diabetes and certain cancers.
• Foods rich in healthy fats and protein may help reduce visceral fat and support heart health.
• Pistachios have protein, healthy fats and antioxidants to help boost metabolism.

Visceral fat, often called abdominal fat, refers to the fat stored deep within your abdominal cavity, surrounding vital organs like the liver, pancreas and intestines. It’s necessary to help protect your organs, but too much visceral fat may put you at higher risk of disease, including heart disease, certain types of cancer, type 2 diabetes, cognitive decline and fatty liver disease.

Visceral fat can be influenced by several factors, including physical activity, sleep, stress and diet. Certain foods may make a big impact when it comes to managing visceral fat and supporting overall health. Among the many nutritional powerhouses out there, one protein-rich food stands out for its unique benefits—pistachios.

Evidence supports the notion that eating pistachios might be linked to reduced visceral fat. One study suggests that when people with at least one risk factor for metabolic syndrome snacked on tree nuts—like pistachios— instead of typical carbohydrate-heavy snacks—like chips or cookies—for 16 weeks, improvements in measures of visceral fat were observed.

It’s important to note that no single food will reduce visceral fat, especially if you are not making overall dietary and lifestyle changes that support this outcome. But if you are taking steps to minimize this type of abdominal fat, including pistachios in the mix may help you see the results you want to see. Here are four reasons why dietitians recommend pistachios as a top pick for a visceral fat-reducing diet.

They’re Rich in Healthy Fats

Pistachios are one of the best foods for reducing visceral fat, partly thanks to their rich content of healthy fats. “Pistachios are a good source of healthy fat, namely unsaturated fatty acids, which are considered cardioprotective,” says Amanda Godman, M.S., RD, CDN. “Saturated fats, on the other hand, are implicated in increasing the risk of cardiovascular problems and potentially additional visceral fat buildup.”

The monounsaturated and polyunsaturated fats found in pistachios may play a crucial role in combating unhealthy fat accumulation. For example, monounsaturated fats help improve lipid profiles by lowering LDL “bad” cholesterol while increasing HDL “good” cholesterol levels. Too much LDL cholesterol can build up in the arteries—called atherosclerosis—increasing the risk of heart disease. Research suggests there is a connection between visceral fat and a higher risk of atherosclerosis. So swapping foods high in saturated fats with mono- and polyunsaturated fats, like pistachios, may help reduce fat buildup in the abdomen and arteries.

Additionally, these fats help regulate insulin sensitivity, a key factor in preventing visceral fat storage, as unchecked insulin resistance can lead to fat buildup around the abdomen. Evidence suggests that consuming monounsaturated fat instead of saturated fat is linked to not only a reduction in body fat but also a difference in where fat is stored. One review study found that when people ate a diet rich in saturated fat, most of the fat they gained was deposited in the abdomen as visceral fat. Those who followed a monounsaturated fat–rich diet lost weight and did not accumulate fat as visceral fat in the same way.

They’re Packed with Protein

A single ounce of pistachios provides roughly 6 grams of protein, making them one of the most protein-rich nuts. Protein plays a role in fat loss as it boosts energy expenditure through the thermic effect of food, meaning your body burns more calories digesting and metabolizing protein than it does digesting fats or carbohydrates. Additionally, consuming high-protein foods like pistachios helps preserve lean muscle mass during weight loss, ensuring that the body prioritizes burning visceral fat rather than muscle tissue.

Protein intake is important at every life stage. One double-blind randomized trial study suggests that, among older men, consuming more protein may be linked to decreased visceral abdominal fat.

They’re Abundant in Antioxidants

Antioxidants play a role in combating oxidative stress and inflammation, both of which are linked to visceral fat accumulation. Among the powerful antioxidants in pistachios are lutein, beta carotene and polyphenols. These compounds help neutralize free radicals in the body, reducing cellular damage and promoting overall metabolic health. Studies have shown that diets rich in antioxidants can support better fat metabolism and improve insulin sensitivity, which are essential for minimizing visceral fat.

They’re Low in Calories

“Pistachios can support fat loss and metabolic health due to their lower calorie density—160 calories per ounce versus 180 to 200 in other nuts,” says Johannah Katz, M.A., RDa registered dietitian. This balance of high-protein and low-calorie density makes pistachios an ideal choice for those seeking to reduce visceral fat while enjoying a tasty and convenient snack.

One serving of pistachios equals about 49 kernels, making it one of the most generous serving sizes for nuts. The lower-calorie nature of pistachios, combined with their high fiber and protein content, can help regulate hunger and reduce the likelihood of eating too much throughout the day.

Ways to Enjoy Pistachios

Including pistachios in your diet is a simple and effective way to support visceral fat loss while enjoying a delicious snack. Their versatility makes it easy to incorporate them into various meals and snacks throughout your day. Here are a few delicious ways to eat pistachios:

• Snack on them alone: Keep a small portion of pistachios handy as a quick, nutrient-dense snack that keeps hunger at bay. Or roast up a batch of Pizza Pistachios to have on hand for a tasty snack.
• Add them to salads: Sprinkle pistachios over your greens for an extra crunch and boost of protein and fiber like we do in our Farro Salad with Arugula, Artichokes and Pistachios.
• Blend into smoothies: Toss a handful of pistachios into your morning smoothie for a creamy texture and added nutrients. We add pistachios to our Anti-Inflammatory Strawberry-Passion Fruit Green Smoothie.
• Use as a topping: Crushed pistachios make an excellent topping for yogurt, oatmeal or even lean protein dishes like grilled chicken or fish, as we in our Roasted Pistachio-Crusted Salmon with Broccoli.
• Bake with them: Incorporate pistachios into homemade energy bars, muffins or bread for a satisfying, healthy treat. You’ll love our Savory Date and Pistachio Bites.

Our Expert Take

Reducing visceral fat is essential for long-term health and lowering your risk of severe chronic conditions like cardiovascular disease and type 2 diabetes. While no single food can guarantee fat loss, pistachios can help support your efforts when combined with other healthy lifestyle practices such as regular exercise, stress management and adequate sleep.

Whether enjoyed as a standalone snack or incorporated into meals, pistachios’ versatility and nutritional profile—rich in healthy fats, protein and antioxidants and lower in calories than other nuts—make them a valuable asset in lowering visceral fat. Remember, the key to success lies in overall balance and dedication to making informed, proactive choices about your well-being.