The most important health benefits of pistachios, nutritional facts and risks

Coming from the Greek word demise Meaning “green nut,” the pistachio is a beloved nut tree that has been around for centuries. But the popular snack nut is very versatile and can be used in everything from pesto to me biscuit. Here’s everything you need to know about nutritious nuts, including the benefits and side effects of pistachios.

What is a pistachio?

Pistachios are nuts that grow in clusters on large trees. It begins as yellow and red fruits that mature to green and purple. Maggie Munn, MS, RD, Head of Nutrition Communications for Certified by Good Housekeeping Dietitian Wonderful pistachio.

The popular nut is available with or without husks, and comes in raw or roasted varieties. Plus, it’s full of nutritional benefits. “Pistachios are also one of the nuts that are high in protein.”

Some of the other great health benefits of pistachios include:

1. Pistachios are a good source of many vitamins and minerals.

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A serving of pistachios contains more than 30 vitamins, minerals, and other nutrients, Moon says. “Nearly 90% of the fat in pistachios is better for you than the unsaturated kind, too.” a One ounce servingIt is about 49 pistachios that provide:

  • 159 calories
  • 13g total fat
  • 2 grams saturated fat
  • 8 grams of carbohydrates
  • 3 grams of fiber
  • 6 grams protein

    Plus, pistachios are cholesterol-free, and Moon says a serving provides more than 10% of the daily value for copper, vitamin B6, thiamin (B1), manganese and phosphorous.

    2. Pistachios are a complete plant protein.

    “Pistachio Halabi is wonderful Choosing a plant-based protein Compare to meat because they are naturally cholesterol-free and add fiber to your day,” says Moon. She points out that since pistachios provide adequate amounts of all nine essential amino acids, this makes them a complete protein source.

    The protein in pistachios is of higher quality Other popular nuts for snacks, with a protein-digestible-corrected amino acid (PDCAAS) score of 94 out of 100 for dry roasted pistachios. That’s a solid part there,” Moon adds.

    3. Pistachios may improve blood sugar control.

    “Pistachios can be included as part of a healthy diet for healthy eating with diabetes,” Moon says. The American Diabetes Association even calls nuts”Diabetes superfoodThe healthy fats and fiber intake can help control hunger and control blood sugar.

    a A study published in Diabetes care It was found that consumption of pistachios in particular may have glucose- and insulin-lowering effects in individuals with diabetes. sresearch in type 2 diabetics It has been found that eating pistachios has positive effects on blood sugar control as well.

    4. Pistachios may fight infections.

    Pistachio has a unique and powerful make-up antioxidant compounds, including tocopherols, phylloquinone, carotenoids, chlorophyll and flavonoids. Research shows that polyphenols and flavonoids are widely present in all parts of pistachios and have anti-inflammatory properties as well. “The green and purple-red color of the pistachio comes from the antioxidants,” Munn says.

    5. Pistachios may boost heart health.

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    Since about 90% of the fat in pistachios is polyunsaturated, Moon says they’re a very heart-healthy snack. “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

    Moreover, nuts are free of cholesterol and are also a good source of fiber. Our experts recommend choosing unsalted or lightly salted varieties to ensure they remain a heart-healthy choice.

    6. Pistachios may promote mindful eating.

    “Cracking pistachio shells open may slow you down during snack time,” Moon shares. Empty shells may be a visual cue It helps people who eat snacks to eat carefully. “She adds that the pistachios inside the shell may help you ‘trick yourself’ with being full” because the remaining shell can be a visual cue for portions, which may help limit your intake.” We call this the pistachio principle. “

    7. Pistachios may help with weight management

    Recent Research It was found that regular consumption of pistachios was associated with increased intake of dietary fiber, decreased consumption of sweets and weight loss as well. Plus, one ounce serves a generous 49 pistachios for 200 calories.

    Can you eat pistachios daily?

    Right on top of the pistachios in a green bowl

    Umberto Della Marca / EyeEmGetty Images

    “You can’t just eat pistachios every day, there are good reasons for that,” Munn says. “Protein is an essential part of a healthy diet. As a complete protein, pistachios can help you meet your protein needs.”

    This is especially important for vegetarians and vegans, she adds, but is also great for anyone just looking to add more plant-based protein to their day.

    Are there any side effects or risks from eating pistachios?

    Individuals with chewing and/or swallowing problems may need to avoid pistachios and nuts in general. Those who have nut allergy or a pistachio allergy, so follow your health care team’s directions. But for most people, pistachios should be safe to consume and very beneficial to eat regularly. If you are allergic to peanuts, it is important to check that the brand you selected is not processed in a facility that contains peanuts.

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