From the Greek word pistachio Meaning “the green nut,” pistachios are a much-loved tree nut that has been around for centuries. But the popular snack nut is extremely versatile and can be used in everything from pesto a biscuits. Here’s everything you need to know about the nutritious nut, including pistachio benefits and side effects.
What are pistachios?
Pistachios are nuts that grow in clusters on large trees. They start out as yellow and reddish fruits that ripen to green and purple. “Most pistachios in the US are grown in the naturally rich soils of California’s San Joaquin Valley, where warm days and cool nights create the perfect setting for growing heart-healthy pistachios,” says Maggie Moon, MS, RD, director of nutrition communications for Approved by Good Housekeeping nutritionists Wonderful pistachios.
The popular nut is available shelled or shelled, and comes in raw or roasted varieties. Plus, they’re packed with nutritional benefits. “Pistachios are also one of the highest protein nuts.”
Some other impressive pistachio health benefits include:
1. Pistachios are a good source of various vitamins and minerals.
Moon says that a serving of pistachios contains more than 30 different vitamins, minerals, and other nutrients. “Nearly 90% of the fat in pistachios is also the unsaturated, better-for-you kind.” A one ounce servingwhich are about 49 pistachios, provides:
- 159 calories
- 13 grams of total fat
- 2 grams of saturated fat
- 8g carbs
- 3 grams of fiber
- 6 grams of protein
Plus, pistachios are also cholesterol-free, and Moon says one serving provides more than 10% of the daily value for copper, vitamin B6, thiamin (B1), manganese, and phosphorus.
2. Pistachios are a complete plant-based protein.
“Pistachio nuts are a great choice of vegetable protein compared to meat because they’re 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 than other popular snacks, with a protein digestibility corrected amino acid score (PDCAAS) of 94 out of 100 for dry roasted pistachios. That’s a solid A right there,” adds Moon.
3. Pistachios can improve blood sugar control.
“Pistachio nuts can be included as part of a healthy diet to eat well with diabetes,” says Moon. The American Diabetes Association even calls walnuts “diabetes superfood”, as its healthy fat profile and fiber count can help control hunger and blood sugar.
A study published in diabetes care found that consumption of pistachios specifically may have glucose- and insulin-lowering effects in prediabetic individuals. Rtype 2 diabetic research found that pistachio intake also has favorable effects on blood sugar control.
4. Pistachios can fight inflammation.
Pistachios contain a unique composition of powerful antioxidant compounds, including tocopherols, phylloquinone, carotenoids, chlorophyll, and flavonoids. Research shows that polyphenols and flavonoids are widely present in all portions of the pistachio nut and also have anti-inflammatory properties. “The green and purple-red colors in pistachios come from antioxidants,” says Moon.
5. Pistachios can promote heart health.
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Since about 90% of the fats found in pistachios are unsaturated, 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.”
In addition, nuts do not contain cholesterol and are also a good source of fiber. Our experts advise opting for unsalted or lightly salted varieties to ensure they remain a heart-healthy choice.
6. Pistachios can promote mindful eating.
“Opening pistachio shells can slow you down during snack time,” shares Moon. “Empty shells can be a visual support that helps diners eat mindfully.” He adds that shelled pistachios can help you “trick yourself” because leftover shells can be a visual cue for portions, which could help reduce consumption. “A We call this the pistachio principle.”
7. Pistachios can help control weight
recent research found that regular consumption of pistachios was associated with higher intake of dietary fiber, decreased consumption of sweets, and also with weight loss. Plus, a one-ounce serving offers a generous 49 pistachios for less than 200 calories.
Can you eat pistachios daily?
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“Not only can you eat pistachios every day, there are good reasons to do so,” says Moon. “Protein is an essential part of a healthy diet. As a complete protein, pistachios can help you meet your protein needs.”
She adds that this is especially important for vegans and vegetarians, but it’s 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?
People who have trouble chewing or swallowing may need to avoid pistachios and walnuts in general. The ones with a nut allergy or pistachio allergy, so follow your health care team’s instructions. But for most people, pistachios should be safe to consume and quite beneficial to eat on a regular basis. If you have a peanut allergy, it is important to verify that the brand you have chosen is not processed in a facility that contains peanuts.
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