This article discusses the benefits of pistachio nuts, their nutritional profile, how to consume them, and any potential side effects. So let’s take a look at what pistachios are good for.
How Are Pistachios Good For You?
A 28-gram serving of pistachios contains good amounts of fiber, protein, potassium, zinc, phosphorus, vitamin B6, and manganese (1). They have a rich and nutty taste. What Are Its Benefits? May aid weight loss, enhance gut health, improve heart health, and help in diabetes treatment. Who Can Consume It? All except those who are allergic to tree nuts. How Often? A daily serving of pistachios of about 1 ounce (49 kernels) is recommended. Caution People who are allergic to tree nuts should avoid eating them. Also, overconsumption can lead to unwanted weight gain.
Pistachios contain the highest amount of antioxidants among nuts. Similarly, the benefits of hazelnuts extend beyond their delicious taste. They are also good sources of antioxidants, which help protect your body from oxidative stress and support heart health. All of these benefit human health in various ways. We will explore them in the following section.
What Are The Benefits Of Pistachios?
1. May Aid Weight Loss
Pistachios contain fiber. Studies show that fiber intake may promote satiety and, in turn, help with weight loss (2). Another nutrient with similar qualities is protein, which can reduce hunger pangs (3). Pistachios are dried fruits. Studies have demonstrated that consuming them can keep inches off your waist over time (4). The nuts also have beneficial effects on triglycerides. They can be consumed as a healthy snack to lose weight, without having to worry about their fat content (5). According to a study, the lipid content in pistachios are not fully absorbed by the body. This reduces the body’s fat content (6). In another study, people who ate in-shell pistachios consumed less calories than those who ate shelled pistachios (7).
2. May Enhance Gut Health
The fiber in pistachios aids digestion and prevents constipation (8). The gut bacteria ferment this fiber and produce short-chain fatty acids, which have several benefits. They help in colon cancer prevention and improve overall digestive health. Butyrate is one such beneficial short-chain fatty acid, and its consumption increases the number of good bacteria in the gut (9).
3. May Improve Heart Health
Research has shown that pistachios may help prevent heart ailments by increasing the levels of heart-healthy fats. They can also lower bad cholesterol and reduce the risk of coronary heart disease (10). Pistachios lower the levels of lipoproteins, which are a risk factor for heart disease (11). Diets containing these nuts were also found to lower blood pressure levels (12). The nuts contain arginine, an amino acid. Arginine was also found to lower blood pressure (13).
4. May Aid Diabetes Treatment
Glucose levels were found to be lower with pistachio consumption (14). The nuts also increase the levels of peptide 1, a hormone that regulates glucose levels in those with diabetes (15). Thus, it helps in blood sugar control. An Iranian study also states that the dietary intake of pistachio nuts can have positive effects on glycemic control, blood pressure, inflammation, and obesity in individuals with diabetes (14).
5. May Be Beneficial During Pregnancy And Breastfeeding
Pistachios offer a healthy dose of several nutrients that are important during pregnancy. Studies show that diets including these nuts can be of help during this period (16). Pistachios may also benefit breastfeeding mothers due to their nutritions provided by it. They are also easy to be included in the diet. Busy nursing mothers can simply snack on pistachios as they are.
6. May Combat Inflammation
The bioactives present in pistachios may help fight inflammation. These anti-inflammatory properties can be put to therapeutic use (17). Pistachios are also rich in monounsaturated fats. Some believe these may also help combat inflammation, though more research is warranted in this aspect (18).
7. May Improve Vision Health
Pistachios are a rich source of lutein and zeaxanthin (19). Lutein and zeaxanthin are found in the human retina. Consuming enough of these antioxidants prevents vision issues like age-related macular degenerationi An eye disorder where a part of the retina is affected, impairing central vision and making it difficult to perform daily activities. and cataractsi The gradual development of blurry vision as the eye’s naturally clear lens becomes clouded, interfering with daily activities. (20). Pistachios are also rich in zinc (1). A deficiency of the mineral has been linked to poor night vision (21). The healthy fatty acids in pistachios may also contribute to eye health. However, we need more research to substantiate this.
8. May Boost Cognitive Function
Pistachios, like most nuts, are good sources of vitamin E (1). In rat studies, the nutrient was found to decrease the risk of peripheral neurotoxicityi Damage to peripheral nerves (present away from the brain and spinal cord) resulting in weakness, numbness, and pain in the extremities. (22). Ripe pistachio shells were found to alleviate anxiety in rats (23). The nuts may also enhance cognitive performance, learning, information retention, and rapid eye movementi A stage of sleep where the eyes move quickly and randomly, characterized by the occurrence of more vivid dreams. during sleep. However, sufficient data is lacking in this regard. Some anecdotal evidence suggests that pistachio nut oil may also fight brain inflammation and preserve the essential fatty acids in the brain. Pistachios may also have a role to play in protecting brain function from the potential disruptions caused by anticancer drugs (24).
9. May Enhance Sexual Health
Anecdotal evidence suggests that pistachios may boost fertility. However, we need more research in this regard. Studies show that pistachios can act as an aphrodisiac. Eating a handful of the nuts every day for three weeks was found to improve sex drive in men. The arginine, phytosterol, and antioxidants in the nuts have shown to help treat erectile dysfunction (25).
10. May Increase Estrogen Levels
Pistachios have the highest amount of phytoestrogens amongst nuts (26). They may increase estrogen levels and contribute to a regulated menstrual cycle and secondary sex characteristics.
11. May Slow Down Premature Aging
Pistachios contain vitamin E. The vitamin prevents chronic UV photoaging of the skin (27). The nuts also contain copper. The nutrient aids the production of elastin, which prevents the formation of wrinkles and treats sagging skin (28). Thus, it can be said that pistachios ultimately promote skin health. In a study, mice treated with vitamin E showed fewer signs of UV-induced skin damage (29). Pine nuts are another nutritious option, offering benefits for both skin and hair. These are the health benefits of pistachios. While we saw some of the nutrients the nuts contain, there are other important compounds that are responsible for the benefits. In the following section, we will look at the nutritional profile of pistachios.
What Is The Nutritional Profile Of Pistachios?
*Values sourced from USDA, nuts, pistachio nuts, raw As you have seen, pistachios have an exceptional nutritional profile. Including them in your diet is fairly easy. The following two recipes are a good place to start.
Pistachio Recipes
1. Pistachio Crusted Salmon
Ingredients
4 salmon filets ½ cup of pistachios, crushed 2 tablespoons of olive oil 1 tablespoon of Dijon mustard Salt and pepper, to taste
How To Prepare
2. Pistachio And Honey Yogurt Parfait
Ingredients
1 cup of Greek yogurt 2 tablespoons of honey ¼ cup of pistachios, crushed ½ cup of fresh berries (strawberries, blueberries, or raspberries)
How To Prepare Though pistachios can be healthy and are replete with essential nutrients, it is important not to consume too many of them.
What Happens When You Eat Too Many Pistachios?
Excess consumption of pistachios may lead to abdominal pain, constipation, and diarrhea. This could be due to its fibre content. Some also believe the nuts may lead to kidney stones in susceptible individuals. However, these effects are backed only by anecdotal evidence. If you are taking roasted pistachios in excess, you may experience high blood pressure levels. This is because some forms of roasted pistachios are high in sodium. How to eat pistachios? You can crack open the shell and eat the nut. Or you can also first suck the salty exterior of the shell before opening it up. How long do pistachios last? Pistachios can last for about 3 months if stored in the refrigerator. Place the nuts in an airtight container in the refrigerator. Why are pistachios expensive? The pistachio trees have two requirements to grow – cool winters, and long hot summers with low humidity. These limit the areas they can be grown in, making the nuts quite expensive. How to tell if pistachios are bad? Usually, pistachios that have gone bad taste extremely sour. How many pistachios should I have per day? You can have 1.5 ounces to 3 ounces per day, which translates to about a handful of the nuts. Are pistachio shells poisonous? Pistachio shells are not poisonous. But they can be too hard to eat. Consuming them as they are may cause digestive issues. Are roasted pistachio nuts good for you? Yes, roasted pistachio nuts are good for you. Roasted nuts have less fat content when compared to other nuts (19). Is it safe to eat raw pistachios? Yes, eating raw pistachios is safe. One ounce of raw pistachios contains 159 calories, 6 grams of protein, 3 grams of fiber, and 8 grams of carbohydrates (1). Do pistachios help you lose belly fat? There is no research to support this. Pistachios contain fiber, which may promote a feeling of fullness. This particular attribute, in addition to regular exercise and healthy lifestyle habits, may help with weight loss and belly fat. Can pistachios boost immunity? Research is limited in this aspect. Pistachios contain zinc, which may boost immunity. However, the extent to which the nuts can boost the immune system is not known. What is the best time to eat pistachios? Evening is the best time to eat pistachios. It is said that these nuts boost stamina and immunity after a long day at work and improve sleep quality due to the presence of melatonin (30). Why are pistachios good before bed? Pistachios contain vitamin B6 and magnesium, which have been found to improve sleep quality (1), (31), (32). That is why the intake of pistachios is good before bed. Which are better for you – almonds or pistachios? Both nuts are free of cholesterol and sodium. But, pistachios contain more vitamins A and C than almonds (1), (33).
Illustration: Health Benefits Of Pistachio & Effects If You Eat Too Many
