Humans have been eating pistachios for over 300,000 yearsand their popularity shows no signs of waning. These little green nuts are prized for their slightly sweet flavor, satisfying crunch, and impressive nutritional profile.
Pistachios, once enjoyed by ancient civilizations, have made their way into the modern diet as a versatile and nutritious food. They are regularly added to trail mixes, granolas, and cereal bars, providing a convenient snack option. They have also made their way into baked goods like cookies and cakes, as well as savory dishes like pesto and salads. Additionally, pistachio butter and milk have become popular alternatives for those looking for dairy-free milk options.
But are pistachios really healthy? In this article, we’ll explore the health benefits of pistachios. From weight loss to reducing the risk of heart disease, pistachios have many evidence-based benefits that make them worth incorporating into your snack rotation.
Nutritional content of pistachios
Nutrition Facts (per ¼ cup serving, no shells):
Calories: 160
Fat: 13 g (saturated fat: 1.5 g)
Sodium: 0 mg
Crabs: 8 g (Fiber: 3 g, Sugar: 2 g)
Protein: 6 g
Calcium: 30 mg (2%)
Iron: 1.1 mg (6%)
Potassium: 280 mg (6%)
Thiamine: 0.19 mg (15%)
Vitamin B6: 0.31 mg (20%)
Phosphorus: 130 mg (10%)
Magnesium: 30 mg (8%)
Copper: 0.36 mg (40%)
Manganese: 0.35 mg (15%)
The % Daily Value (DV) is based on a 2,000 calorie diet.
If you choose salted pistachios, they add about 135 mg (6% of the daily value) of sodium per quarter-cup (one-ounce) serving. The honey-roasted version adds just 1 mg of sugar and 90 mg (4% of the daily value) of sodium per quarter-cup (one-ounce) serving.
Pistachios are rich in micronutrients, including thiamine (vitamin B1), vitamin B6, copper and manganese.
Health Benefits
Pistachios have many potential health benefits. While they are high in calories due to their fat content, they are also high in protein, fiber, vitamins and minerals and low in saturated fat, making them a healthy choice as part of a balanced diet.
Weight loss and blood pressure reduction
A 2020 study Studies have shown that eating 45 grams of pistachios daily, combined with a low-calorie diet, was associated with significant reductions in blood pressure and body weight. Interestingly, those who ate pistachios in the study reported eating fewer sweets than the control group. They also reported eating less added fat. These findings suggest that eating pistachios as part of a weight loss program may improve overall diet quality.
Blood sugar control
Eating pistachios may also be beneficial for blood sugar control. A 2020 systematic review and meta-analysis Researchers have found that pistachio consumption is associated with a significant reduction in fasting blood sugar and improved insulin sensitivity (how easily your body can respond to insulin, the hormone that tells your cells to absorb glucose from the blood). Therefore, pistachios may be beneficial in preventing or treating type 2 diabetes when used in addition to other diabetes treatments.
Improved lipid profiles
A 2023 systematic review and meta-analysis The researchers found that pistachio consumption may have a positive impact on lipid profiles (fats in the blood, such as cholesterol and triglycerides) and may protect against heart disease. Specifically, they found that pistachio consumption was associated with significant reductions in total cholesterol, LDL (bad cholesterol), and triglycerides. While larger studies are needed to confirm these findings, this preliminary data suggests that pistachios may be part of a healthy diet to reduce the risk of heart disease.
Improved brain function and mood
Pistachios may also impact brain function and mood. A 2024 pilot study found that pistachio consumption was associated with improved cognitive performance and mood in overweight young adults, in addition to reducing waist circumference, total cholesterol, LDL cholesterol, and triglycerides.
Positive impact on the intestinal microbiota
Finally, pistachio consumption could have a positive impact on the intestinal microbiota. A 2014 study study Researchers found that people who ate 3 ounces of pistachios per day for 18 days had an increase in beneficial gut bacteria compared to those who ate almonds during the study. Pistachios are thought to have a prebiotic effect on the gut microbiome. Prebiotics are substances that promote the growth of good gut bacteria. We could all benefit from adding prebiotics to support a healthy gut microbiome, and pistachios may be the perfect way to get them.
Health Disadvantages
While pistachios have many health benefits, they also have some potential downsides to be aware of.
They have a high salt content
Although salted pistachios contain a relatively small amount of sodium, the amount adds up quickly if you eat more than a quarter cup. high appetite Due to the excessive consumption of salty foods, it is possible to overeat and consume more than one serving, so try to pay attention to portion sizes when snacking.
Pistachios are high in calories
Additionally, pistachios are high in calories thanks to their high fat content. Although the fat in pistachios is primarily heart-healthy monounsaturated and polyunsaturated fats, eating large portions of them can contribute significantly to your daily calorie intake.
They are not ideal for people with kidney disease
Pistachios also contain a high amount of phosphorus. While this is not a problem for most people, excessive phosphorus consumption can cause problems for people with kidney disease.
Pistachios are high in FODMAPs
People with irritable bowel syndrome (IBS) may want to avoid pistachios, as they are considered a high FODMAP food. FODMAPs Carbohydrates are types of carbohydrates that humans do not digest. Instead, they arrive intact in the large intestine, where they are fermented by gut bacteria, leading to gas, bloating, and potentially changes in bowel habits.
Nuts pose allergy risks
Pistachios are tree nuts. People with tree nut allergies should be careful when consuming them or consuming foods that have come into contact with them, as they may cause a serious allergic reaction.
So, are pistachios healthy?
Pistachios have many potential health benefits, including weight loss, reduced blood pressure, reduced fasting blood sugar, improved insulin sensitivity, improved lipid profiles, improved cognitive performance and mood, and a positive impact on the gut microbiota.
There are many ways to incorporate pistachios into a healthy diet. Given their caloric density, it’s best to stick to a serving of about one ounce (a quarter cup). If you plan on eating more than a one-ounce serving, choose the unsalted version, as the salt content can quickly add up with larger portions of salted pistachios. You may also find it helpful to eat the shelled versions instead of the unshelled ones, as they take longer to eat and can help with portion control.
Consider pre-portioning pistachios into small bags or containers for quick, on-the-go snacks. You can also add chopped pistachios to oatmeal, yogurt, or smoothie bowls for an extra nutritional boost at breakfast, or sprinkle them on a salad for added crunch.
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