Pistachio weight loss: Are pistachios good for you? Benefits, nutrition, and effects
Are pistachios good for you? Benefits, nutrition, and effects
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Pistachios are an excellent source of protein, antioxidants, and fiber.
Possible benefits include boosting heart health, managing blood sugar, and reducing colon cancer risk.
Research suggests that people have been eating pistachios for thousands of years. People consume them today in a variety of dishes, from salads to ice creams.
Here are 10 evidence-based benefits of eating pistachio nuts.
According to science, pistachios are:
1. Rich in nutrients
Pistachios contain many essential nutrients.
According to the United States Department of Agriculture (USDA), 1 ounce (oz), or approximately 49 kernels of unroasted, unsalted pistachios contain:
Calories: 159
Protein: 5.7 grams (g)
Fat: 12.8 g
Carbohydrates: 7.7 g
Fiber: 3.0 g
Sugars: 2.2 g
Magnesium: 34.3 milligrams (mg)
Potassium: 289.0 mg
Phosphorus: 139 mg
Thiamin: 0.
25 mg
Vitamin B6: 0.5 mg
A serving of pistachios provides about 37% of the recommended daily vitamin B6 intake or 1.3 mg for adults.
Vitamin B6 plays a vital role in the body, particularly in relation to protein metabolism and cognitive development.
Learn more about the benefits of vitamin B6 here.
2. Low in calories
Pistachios are one of the lowest-calorie nuts, which means people can enjoy the health benefits of nuts while more easily staying within their daily calorie limits.
For example, 1 oz of macadamia nuts, or 10-12 kernels, contains 204 calories, while 1 oz of pecans provides 196 calories. However, 1 oz of pistachios contains just 159 calories.
That said, nuts are generally higher in calories compared to some other foods.
Learn more about daily calorie intake here.
3. Packed with antioxidants
Antioxidants are substances that play a critical role in health. They reduce the risk of cancer and other diseases by preventing damage to the body’s cells.
Nuts and seeds contain several antioxidant compounds, but pistachios may have higher levels of some antioxidants than other nuts.
Research reports that pistachios have antioxidant and anti-inflammatory functions, as they include:
- gama-tocopherols
- phytochemicals
- polyphenols
Learn more about the best antioxidant foods here.
4. Good for eye health
Pistachios are a rich source of the antioxidants lutein and zeaxanthin, which are essential for eye health.
According to the American Optometric Association, lutein and zeaxanthin reduce the chances of developing chronic eye conditions, such as cataracts. They can also help to protect against age-related macular degeneration (AMD).
AMD and cataracts are among the leading causes of blindness in the United States.
Eating a healthful diet, including pistachios, is a promising way to help prevent these eye diseases from developing.
Learn about vitamins that are good for eye health here.
5. Beneficial for gut health
All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.
A type of fiber called prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria.
Research shows that eating pistachios, and to a lesser extent, almonds, may increase the levels of beneficial bacteria in the gut.
Learn the difference between prebiotics and probiotics here.
6. High in protein for vegans and vegetarians
Pistachios contribute to a person’s daily protein needs, at almost 6 g of protein per 1 oz serving.
Protein accounts for approximately 21 % of the total weight of the nut, making it a good source for vegetarians and vegans, among others.
Pistachios also boast a higher ratio of essential amino acids, the building blocks of protein, than other nuts, including almonds, hazelnuts, pecans, and walnuts.
Learn the difference between vegans and vegetarians here.
Because pistachios have low caloric values and high fiber and protein content, they may benefit people who wish to manage their weight.
A 2020 study found a daily serving of 1.5 oz of pistachios helped reduce body mass index (BMI) and waist circumference in males and females with obesity, compared to a control group who did not eat an extra serving of pistachios every day.
Learn more about the pros and cons of BMI measurements here.
8. Important for heart health
A 2016 review shows that eating pistachios offers several cardiovascular benefits. Pistachios can help to lower blood pressure and cholesterol, reducing the risk of cardiovascular problems. The fact that they are high in antioxidants may also help to protect against heart disease.
A 2015 analysis of 21 studies reports that eating nuts may significantly reduce blood pressure in people without type 2 diabetes. Pistachios had the most significant effect of all the nuts tested on lowering systolic and diastolic blood pressure.
Learn more about systolic and diastolic blood pressure here.
9. Good for blood sugar balance
Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them. In addition, they are rich in antioxidants, carotenoids, and phenolic compounds, all of which can help to control blood sugar.
Research supports the suggestion that eating pistachios can help to reduce the risks associated with diabetes.
A 2017 study finds that a Mediterranean diet, rich in additional olive oil and pistachios, helps lower gestational diabetes, while a 2020 meta-analysis suggests that pistachio nuts might cause a significant reduction in fasting blood glucose levels.
Learn more about the Mediterranean diet here.
10. Reduce colon cancer risk
Pistachios may reduce the risk of some cancers, such as colon cancer, due to their high fiber content.
Scientists demonstrated this in 2017 research that showed that roasting the nuts did not affect their health benefits in relation to colon cancer cells.
Learn more about colon cancer in males here.
A 2020 study suggests that they are. Researchers found that a group of people with overweight or obesity who ate a serving of pistachios every day had a lower body mass index and waist circumference than those who did not eat pistachios.
They also found that the group who ate pistachios developed healthy shifts in their food choices, increasing dietary fiber overall and decreasing their high sugar and high fat foods consumption.
However, it is important to note that the researchers believed these results were because pistachio consumption meant increased dietary fiber intake and a decreased consumption of sweets.
Although pistachios are high in fat and calories, the fat they contain is monounsaturated fat. This type of fat can help lower low-density lipoproteins (LDL), or bad cholesterol and reduce the risk of stroke.
The American Heart Association says that the majority of the fats in a person’s diet should be monounsaturated fat to reduce the risk of cardiovascular problems.
Eating pistachios in moderation should not affect a person’s weight.
One way to moderate pistachio intake is to buy shelled versions. This can help slow down consumption, allowing the person to realize when they are full and reducing the risk of eating too much.
Learn more about the different types of fat here.
Pistachios are a fiber-rich food source, which means that they help to ease constipation rather than cause it. However, people with nut intolerances or allergies may experience digestive problems, such as diarrhea, gas, bloating, or stomach cramps.
People who suspect they have a nut intolerance should speak to a healthcare professional before introducing nuts to their diet.
Learn more about nut allergies here.
Pistachios release energy slowly, which makes them the ideal snack to have before working out. The protein they contain can also help the muscles to recover after exercise.
Pistachios are also high in vitamin E and other antioxidants, which can help to provide some protection against certain forms of cancer.
They also contain resveratrol, which has shown promise in treating people with Alzheimer’s and Parkinson’s disease.
However, the development of such treatment is in its early stages, and there is no evidence to suggest that eating pistachios can help reduce the risk of these conditions or treat the symptoms.
Learn about free radicals and antioxidants here.
Pistachios are a very nutritious food. They offer several health benefits, especially for the heart, gut, and waistline.
Regularly eating pistachios may help improve health and wellbeing. But people should stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 1 oz a day.
Pistachios are available for purchase in most grocery stores and online.
Are pistachios good for you? Benefits, nutrition, and effects
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.
Medical News Today only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:
- Evaluate ingredients and composition: Do they have the potential to cause harm?
- Fact-check all health claims: Do they align with the current body of scientific evidence?
- Assess the brand: Does it operate with integrity and adhere to industry best practices?
We do the research so you can find trusted products for your health and wellness.
Read more about our vetting process.
Was this helpful?
Pistachios are an excellent source of protein, antioxidants, and fiber. Possible benefits include boosting heart health, managing blood sugar, and reducing colon cancer risk.
Research suggests that people have been eating pistachios for thousands of years. People consume them today in a variety of dishes, from salads to ice creams.
Here are 10 evidence-based benefits of eating pistachio nuts.
According to science, pistachios are:
1. Rich in nutrients
Pistachios contain many essential nutrients.
According to the United States Department of Agriculture (USDA), 1 ounce (oz), or approximately 49 kernels of unroasted, unsalted pistachios contain:
Calories: 159
Protein: 5.7 grams (g)
Fat: 12.8 g
Carbohydrates: 7.7 g
Fiber: 3.0 g
Sugars: 2.2 g
Magnesium: 34.3 milligrams (mg)
Potassium: 289.0 mg
Phosphorus: 139 mg
Thiamin: 0.25 mg
Vitamin B6: 0.5 mg
A serving of pistachios provides about 37% of the recommended daily vitamin B6 intake or 1.3 mg for adults.
Vitamin B6 plays a vital role in the body, particularly in relation to protein metabolism and cognitive development.
Learn more about the benefits of vitamin B6 here.
2. Low in calories
Pistachios are one of the lowest-calorie nuts, which means people can enjoy the health benefits of nuts while more easily staying within their daily calorie limits.
For example, 1 oz of macadamia nuts, or 10-12 kernels, contains 204 calories, while 1 oz of pecans provides 196 calories. However, 1 oz of pistachios contains just 159 calories.
That said, nuts are generally higher in calories compared to some other foods.
Learn more about daily calorie intake here.
3. Packed with antioxidants
Antioxidants are substances that play a critical role in health. They reduce the risk of cancer and other diseases by preventing damage to the body’s cells.
Nuts and seeds contain several antioxidant compounds, but pistachios may have higher levels of some antioxidants than other nuts.
Research reports that pistachios have antioxidant and anti-inflammatory functions, as they include:
- gama-tocopherols
- phytochemicals
- polyphenols
Learn more about the best antioxidant foods here.
4. Good for eye health
Pistachios are a rich source of the antioxidants lutein and zeaxanthin, which are essential for eye health.
According to the American Optometric Association, lutein and zeaxanthin reduce the chances of developing chronic eye conditions, such as cataracts. They can also help to protect against age-related macular degeneration (AMD).
AMD and cataracts are among the leading causes of blindness in the United States.
Eating a healthful diet, including pistachios, is a promising way to help prevent these eye diseases from developing.
Learn about vitamins that are good for eye health here.
5. Beneficial for gut health
All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.
A type of fiber called prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria.
Research shows that eating pistachios, and to a lesser extent, almonds, may increase the levels of beneficial bacteria in the gut.
Learn the difference between prebiotics and probiotics here.
6. High in protein for vegans and vegetarians
Pistachios contribute to a person’s daily protein needs, at almost 6 g of protein per 1 oz serving.
Protein accounts for approximately 21 % of the total weight of the nut, making it a good source for vegetarians and vegans, among others.
Pistachios also boast a higher ratio of essential amino acids, the building blocks of protein, than other nuts, including almonds, hazelnuts, pecans, and walnuts.
Learn the difference between vegans and vegetarians here.
Because pistachios have low caloric values and high fiber and protein content, they may benefit people who wish to manage their weight.
A 2020 study found a daily serving of 1.5 oz of pistachios helped reduce body mass index (BMI) and waist circumference in males and females with obesity, compared to a control group who did not eat an extra serving of pistachios every day.
Learn more about the pros and cons of BMI measurements here.
8. Important for heart health
A 2016 review shows that eating pistachios offers several cardiovascular benefits. Pistachios can help to lower blood pressure and cholesterol, reducing the risk of cardiovascular problems. The fact that they are high in antioxidants may also help to protect against heart disease.
A 2015 analysis of 21 studies reports that eating nuts may significantly reduce blood pressure in people without type 2 diabetes. Pistachios had the most significant effect of all the nuts tested on lowering systolic and diastolic blood pressure.
Learn more about systolic and diastolic blood pressure here.
9. Good for blood sugar balance
Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them. In addition, they are rich in antioxidants, carotenoids, and phenolic compounds, all of which can help to control blood sugar.
Research supports the suggestion that eating pistachios can help to reduce the risks associated with diabetes.
A 2017 study finds that a Mediterranean diet, rich in additional olive oil and pistachios, helps lower gestational diabetes, while a 2020 meta-analysis suggests that pistachio nuts might cause a significant reduction in fasting blood glucose levels.
Learn more about the Mediterranean diet here.
10. Reduce colon cancer risk
Pistachios may reduce the risk of some cancers, such as colon cancer, due to their high fiber content.
Scientists demonstrated this in 2017 research that showed that roasting the nuts did not affect their health benefits in relation to colon cancer cells.
Learn more about colon cancer in males here.
A 2020 study suggests that they are. Researchers found that a group of people with overweight or obesity who ate a serving of pistachios every day had a lower body mass index and waist circumference than those who did not eat pistachios.
They also found that the group who ate pistachios developed healthy shifts in their food choices, increasing dietary fiber overall and decreasing their high sugar and high fat foods consumption.
However, it is important to note that the researchers believed these results were because pistachio consumption meant increased dietary fiber intake and a decreased consumption of sweets.
Although pistachios are high in fat and calories, the fat they contain is monounsaturated fat. This type of fat can help lower low-density lipoproteins (LDL), or bad cholesterol and reduce the risk of stroke.
The American Heart Association says that the majority of the fats in a person’s diet should be monounsaturated fat to reduce the risk of cardiovascular problems. Eating pistachios in moderation should not affect a person’s weight.
One way to moderate pistachio intake is to buy shelled versions. This can help slow down consumption, allowing the person to realize when they are full and reducing the risk of eating too much.
Learn more about the different types of fat here.
Pistachios are a fiber-rich food source, which means that they help to ease constipation rather than cause it.
However, people with nut intolerances or allergies may experience digestive problems, such as diarrhea, gas, bloating, or stomach cramps.
People who suspect they have a nut intolerance should speak to a healthcare professional before introducing nuts to their diet.
Learn more about nut allergies here.
Pistachios release energy slowly, which makes them the ideal snack to have before working out. The protein they contain can also help the muscles to recover after exercise.
Pistachios are also high in vitamin E and other antioxidants, which can help to provide some protection against certain forms of cancer.
They also contain resveratrol, which has shown promise in treating people with Alzheimer’s and Parkinson’s disease.
However, the development of such treatment is in its early stages, and there is no evidence to suggest that eating pistachios can help reduce the risk of these conditions or treat the symptoms.
Learn about free radicals and antioxidants here.
Pistachios are a very nutritious food. They offer several health benefits, especially for the heart, gut, and waistline.
Regularly eating pistachios may help improve health and wellbeing. But people should stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 1 oz a day.
Pistachios are available for purchase in most grocery stores and online.
What will happen to the body if you eat pistachios every day
https://rsport.ria.ru/20200730/1575137842.html
What will happen to the body if you eat pistachios every day
What will happen to the body if you eat pistachios every day eat pistachios – RIA Novosti Sport, 30.07.2020
What happens to the body if you eat pistachios every day About this with reference … RIA Novosti Sport, 07/30/2020
2020-07-30T08:00
2020-07-30T08:00
2020-07-30T08:00
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MOSCOW, July 30 – RIA Novosti. Overweight people should include pistachios in their diet: they greatly facilitate the process of losing weight and lower blood pressure. This is with reference to the results of studies published in the journal Nutrients, writes The Health Site. It is noted that the researchers recruited obese people for the experiment, who consumed 42 grams of pistachios every day for four months. All of them, according to experts, quickly lost weight and reduced the waist. Most of the volunteers lost cravings for sweets, and their blood pressure also dropped significantly. “Pistachios are a nutrient-dense nut. It is rich in proteins, useful fibers, micronutrients. In addition, pistachios are the best source of vitamin K, potassium, phytosterols, gamma-tocopherol and beta-carotene,” the researchers said. They emphasized that all nuts are an excellent source of fiber, which plays an important role in digestion.
Pistachios also contain lutein and zeaxanthin, the most important antioxidants that protect cells from damage. First of all, they contribute to the neutralization of radicals that adversely affect eye health.
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7 495 645- Russia Today MOSCOW, 30 Jul – RIA News. Overweight people should include pistachios in their diet: they greatly facilitate the process of losing weight and lowering blood pressure. About this with reference to the results of studies published in the journal Nutrients, writes The Health Site.
It is noted that the researchers recruited obese people who consumed 42 grams of pistachios every day for four months. All of them, according to experts, quickly lost weight and reduced the waist. Most of the volunteers lost cravings for sweets, and their blood pressure also dropped significantly.
Doctor Ginzburg: obesity reduces life expectancy by 10-15 years
July 30, 2020, 00:15
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“Pistachios are a nutritious nut. It is rich in proteins, healthy fibers, micronutrients. In addition, pistachios are the best source of vitamin K, potassium, phytosterols, gamma-tocopherol and beta-carotene,” the researchers said.
They stressed that all nuts are an excellent source of fiber, which plays an important role in digestion. Pistachios also contain lutein and zeaxanthin, the most important antioxidants that protect cells from damage. First of all, they contribute to the neutralization of radicals that adversely affect eye health.
Pistachio benefits | Effective weight loss. All kinds of diets Pistachio benefits
Larissa Moor
Desserts, Products – their benefits and harms
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Study: do pistachios really help you lose weight?
Scientists from the University of Los Angeles found that pistachios are beneficial and help to reduce weight. So why does tasty and fatty go well with training and diet?
Benefits and harms of pistachios – let’s take a closer look
Fat makes us fat. Therefore, if you want to reduce body fat – whether for weight loss or for building muscle – then you should eat as little fat as possible.
This is a theory.
In fact, pistachios do not exactly contribute to a calorie deficit: on average, they are 50% fat and have almost 600 kcal per 100 g.0206
The origin of pistachios is probably the Middle East. Cultivation has been documented since ancient times.
At that time, nuts were considered the food of kings.
In the Roman Empire, they had a reputation for healing.
To date, the largest producers are the United States, Iran and Türkiye.
Pistachios grow on trees with the botanical name Pistacia vera in the sumac family.
Deciduous tree grows up to twelve meters in height and is anchored by roots at a depth of 15 meters.
The maximum age can reach 300 years. There are female and male trees. Therefore, at least two trees are required for fertilization. The wind carries the pollen.
The yield of trees varies every year. A year with a large harvest is usually followed by a rather lean year.
Pistachios are healthy and can help you lose weight
- This was proven by a study by the Human Nutrition Institute at the University of Los Angeles (UCLA).
In the ULCA1 study, 48 people followed the same diet for 3 months. The only difference is that 24 subjects got pistachios for dinner, while the other 24 people ate the classic pretzels.
The pistachios and pretzels were portioned so that the two snacks totaled 220 kcal. So they differed only in the composition of fats, carbohydrates and proteins.
While pistachios are 50% fat, pretzels are mostly carbs with little to no fat.
Pistachios have about twice the protein content of classic pretzels.
After 6 weeks and 3 months, the researchers measured the blood lipid levels, BMI and weight of the subjects. The results were obvious.
- The pistachio group lost an average of 3.7 kg, one kilogram more than the pretzel group.
- The blood lipid levels of those who ate pistachios were also better than those of the control group. First of all, their significantly lower triglyceride levels stand out. Triglycerides are unhealthy fats found in meat and dairy products that increase the risk of heart disease in large amounts.
- Cholesterol levels, especially bad LDL cholesterol, dropped more than those who ate pretzels. Here, however, the differences between the two groups are too small to make valid claims about the effect of healthy pistachios on cholesterol levels without more research.
In addition to the ULCA study, other scientists have studied the effects of pistachios on health and weight.
Independent randomized trials confirm the health benefits of pistachios.
- Researchers have repeatedly found the positive effect of small green nuts on triglyceride levels. Compared to other nuts, pistachios impress with their high content of B vitamins and minerals.
Research results
1. Pistachios contain many beneficial nutrients and may have a positive effect on blood lipid levels.
2. Fat does not necessarily make us fat: if eaten in moderation, it can contribute to successful weight loss. The fat in pistachios saturates for a long time, but is not completely absorbed by the body.
3. Comparing pistachios to pretzels confirms that if you want to lose weight, you should not go without fat, but reduce refined carbohydrates such as those found in snacks and white flour, and instead eat healthy fats such as nuts.
Pistachios can be eaten in a variety of ways: salty snacks, sweet candies, pastries, desserts, salads and other savory dishes.
Intense green color indicates their quality.
- Pistachios are high in calories because they are 50 percent fat. But, basically, these are unsaturated fatty acids.
- The protein content is almost 20 percent.
- Pistachios contain B vitamins that are important for nerves. Pregnant women should pay particular attention to adequate intake of vitamin B folic acid.
- In addition, pistachios contain vitamin E and provitamin A.
- Potassium and iron levels are high.
- The fiber they contain is good for digestion.
How to lose weight with pistachios
Researchers are constantly finding out why some fats make you fat, while others help you lose weight.
They found that pistachios are not only good for health, but also keep the feeling of fullness especially long due to their high fat content.
Thus, there is less temptation to eat sweets in between.
- A special advantage of healthy pistachios: the body does not absorb all their fats, but excretes some of the undigested ones.
There are also studies examining the extent to which pistachios, when combined with carbohydrate-rich foods, have a positive effect on fat metabolism.
If you want to lose weight with pistachios, then you should not eat them in addition, but replace any snack with the same total calorie content with green nuts.
- For example, if you used to treat yourself to a piece of chocolate or a handful of 150-calorie chips as a snack, you can eat 25 g of healthy pistachios instead. This amount corresponds to approximately 150 kcal.
Pistachios good and bad?
If pistachios are not stored dry, they can develop mold and convert to the dangerous hepatotoxic mold toxin aflatoxin.
This can seriously damage the liver and even lead to lung cancer.
Since, for example, in Iran, pistachios are slowly dried in the sun, there is a high risk of mold. The mild process retains nutrients better and enhances flavor, but unfortunately, moisture also makes the nuts more susceptible to mold.
Of course, this can also happen in industrial production if they are not kept dry enough.
In addition, consumer advocacy magazines report that pesticides have also been found in many of the products tested.
However, for the most part they are below the permitted limits – with the exception of two products: one Ültje product exceeded the permitted values by a full 200%.
High levels of both aflatoxins and pesticides were also found in the product sold on the Geneva market.
Pistachios – news!
New Study – American pistachios are a ‘good source’ of protein and meet criteria for ‘high quality protein’!
Like quinoa and soy, pistachios are high quality plant-based sources of protein.
These are the results of a study announced at the annual American Pistachio Growers Conference in Monterey, California.
- Pistachios are a valuable alternative to animal proteins and, like quinoa, chickpeas and soybeans, are considered a complete source of protein.
- They expand the diet of vegans and vegetarians who need vegetable proteins.
Results presented by Dr. Mehmet Oz, cardiac surgeon, writer and TV presenter.
Researchers at the University of Illinois Urbana recently studied the protein quality and digestibility of pistachios.
American pistachio farmers received a special grant from the California Department of Food and Agriculture, which funded the study.
Positive results officially classify nuts as a “good source of protein” according to the Food and Drug Administration (FDA).
- The analysis also showed that pistachios contain sufficient amounts of the nine essential amino acids and can therefore be considered a “high quality protein”.
Almost all high quality proteins come from meat, fish, eggs and dairy products. - Protein is an important part of a balanced diet. It is an important building material for all cells of the human body. Bones, muscles and bones need macronutrients to get strength and energy. One serving of pistachios provides 11 percent of an adult’s daily requirement.
- In addition, pistachios contain important antioxidants and nutrients, such as lutein, which protects the eyes from harmful UV rays, and potassium, which supports heart health and muscle recovery after exercise.
To determine the quality of a protein, it is necessary to evaluate its amino acid composition, in particular, the proportion of essential amino acids is important. It also affects how easily it is digested, or how well the body absorbs and uses protein. This research is important for anyone looking for new protein options, especially in the context of a plant-based diet where complete proteins are scarce.
Of the 20 amino acids that make up the building blocks of all proteins, nine “essential” amino acids are not produced (in sufficient quantities) by the human body. Therefore, they must be supplied with food. The vast majority of plant proteins have a lower biological value. This requires a well thought out meal plan that combines, for example, two different types of protein to provide the nine essential amino acids.
- Pistachios are one of the few plant foods that can really replace animal proteins.
“That’s fantastic news,” Dr. Oz said. Pistachios have been around for thousands of years, but researchers are still discovering their many health benefits. We now know that not only are they good for the heart, but they are a tasty, plant-based protein option that also contains a set of rare nutrients that make it an invaluable product.”
Kerman variety was studied.
Good news for vegans: pistachios help you sleep better
Sleep Better – American pistachios contain a significant amount of melatonin, approximately 660 nanograms of melatonin per gram of pistachio.
According to Dr. Jack Losso and Millicent Yeboah-Awudzi of Louisiana State University, conducted in collaboration with American Pistachio Frowers, pistachio melatonin content is significantly higher than most fruits, vegetables and grains, legumes and seeds.
Melatonin is a hormone produced by the pineal gland to regulate the body’s internal biological clock and the daily sleep cycle.
Melatonin supplements are commonly taken by people who suffer from insomnia or irregular sleep, which can be caused by, among other things, frequent travel or irregular work hours.
- In addition to detecting relatively high levels of melatonin, researchers were able to identify two bioactive protective compounds, lunasin and the Bowman-Birk inhibitor, that have anti-inflammatory, anti-angiogenic effects and may help treat type 2 diabetes .
- In addition, these compounds, along with other protective compounds found in pistachios such as lutein, zeaxanthin, and polyphenols, may support overall health.
Important
Melatonin was extracted from raw and roasted pistachios in this study.
Roasting pistachios had no effect on melatonin levels.
Daily Serving of Pistachios
Pistachios contain many nutrients such as vitamin B1 (thiamine), vitamin B6, copper, manganese, potassium, fiber and phosphorus, as well as many fatty acids, although “good”, unsaturated.
- Serving size of in-shell pistachios is about 30g, which is about 50 pieces or half a cup.
Pistachios benefits: the greener the better
Nutritional value of pistachios
100 grams, without shell
Calories 602
Protein (g ) 18
Fat (g) 52
Carbohydrates (g) 12
Minerals (mg)
Sodium (Na) 5
Potassium (K) 1020
Calcium (Ca) 135
Magnesium (mg) 160
Phosphate (P) 500
Iron (Fe) 7.3
Zinc (Zn) 1.4
Vitamins B1 (mg ) 0.
69
Vitamin B2 (mg) 0.20
Vitamin B6 (mg) 0.25
Folic acid (mcg) 60
Vitamin C (mg) 7
Disease protection
Pistachios not only taste good, they can also have a positive impact on our health.
- The antioxidants found in healthy pistachios act as a protective shield for our body. Just one serving of pistachios contains more polyphenolic antioxidants than a cup of green tea.
Antioxidants work against oxidative stress and free radicals that attack our cells and can cause or exacerbate various diseases such as cancer or metabolic disorders. Compared to all other nuts, pistachios have the highest concentration of the antioxidants lutein and zeaxanthin. These two carotenoids primarily protect our eyes.
Studies have also shown that the antioxidants polyphenol and tocopherol found in pistachios can provide effective protection against cell aging and cancer.
- The antioxidants contained in the kernels are especially well absorbed by our digestion, which makes healthy pistachios especially effective.
In addition, pistachios
strengthen bones:
- The combination of 130 milligrams of calcium and 500 milligrams of phosphorus in pistachios provides the optimal building block for strong and strong bones. kih bones, as well as for healthy teeth.
reduce high blood lipids:
- Pistachios are ideal for people with high cholesterol because their omega-3 fatty acids lower blood fat levels. The dietary fiber present in pistachios also contributes to this effect. They bind bad LDL cholesterol in the intestines, so it can be easily excreted from the body.
promotes blood formation:
- Pistachios are extremely beneficial, especially for women, as well as for vegetarians and especially vegans: they contain about 7 milligrams of iron per 100 grams – more than in many types of meat! The body needs iron to form blood; it protects against the state of exhaustion and fatigue.
are real food for the nerves:
- With pistachios, you can slow down stress, relax more easily and, in general, become calmer. The reason is the mixture of various B vitamins contained in pistachios, a large amount of magnesium and tryptophan, from which the body can produce the so-called happiness substance serotonin.
may prevent cancer:
- According to a recent study, substances found in pistachios can reduce the risk of cancer by about 15 percent. Condition: You must eat pistachios and other nuts regularly.
But! they mold relatively quickly:
- Pistachios are susceptible to toxic molds (aflatoxins) that cannot be seen with the naked eye. Therefore, when buying, you should give preference to pistachios in the shell and bright green. Also important: don’t eat musty pistachios, throw them away.
Try it – for your health and pleasure!
Pistachio recipes
Season and storage of pistachios
- Nuts ripen in September or October. They are harvested using mechanical tree shakers.
- Roasted pistachios are available all year round.
- Store pistachios in a cool place away from moisture. Otherwise, there is a risk of infection with poisonous mold. Pistachios can go rancid quickly at room temperature.
They are harvested using mechanical tree shakers.Pistachio Cooking Tips
Roasted nuts are sold either shelled or unshelled.
Salty is a popular snack. A cracked shell can be easily opened with fingernails.
Fresh pistachios can be freed from the brown outer skin after briefly scalding them in hot water. Pistachios taste like almonds, slightly sweet and very fragrant.
In the confectionery industry, they decorate pralines, add them to chocolate or bake them into cookies.
They are also used for ice cream.
Some sausages, such as mortadella or pies, also contain pistachios.
Pesto with nuts and hearty oriental dishes are also available.
Fans should also try specialties such as ground pistachios on hot goat cheese with red orange salad.
Pistachio Fig Energy Balls
These candies are so healthy!
- Pistachios contain many useful polyunsaturated fatty acids and a large amount of protein. Figs are high in fiber and ensure that the balls keep you full for a long time.
Ingredients 25 pcs.
- 140 g shelled natural pistachios
- 200 g dried figs
- ½ teaspoon vanilla powder
How to cook
1. 100 g pistachios with figs and vanilla powder, grind in a food processor until creamy.
2. Shape the mass into 25 energy balls of the same size.
3. Finely chop the remaining pistachios in a blender and roll the balls in them.
1 pc. contains
(percentage of daily requirement)
Calories 53 kcal (3%)
Protein 1 g (1%)
Fat 3 g (3%)
Carbohydrates 5 g (3%)
Fiber 1.4 g ( 5%)
Tip
If you wish, you can adapt the balls to your taste: for example, dates or apricots instead of figs, or walnuts or hazelnuts instead of pistachios.
One more recipe
“It looks like” pistachio ice cream
- We put overripe avocados or bananas in the freezer to make fantastic ice cream.
And let it be useful!
Ingredients 4 servings
- 1 ripe avocado
- 1 very ripe banana
- 100 g (almond) yoghurt
- 20 g roasted pistachios
- 2 tablespoons crushed cocoa beans
- optional mint for garnish and espresso for serving
How to cook
1. Cut the avocado in half and remove the pit, scoop out the flesh with a spoon.
Peel bananas, cut into slices.
Freeze the avocado and banana in the bag for at least 4 hours (preferably overnight).
2. To serve, grind frozen avocado and banana chunks with (almond) yogurt in a blender until smooth.
3. Shape into balls. Put in a glass. Coarsely chop the pistachios, sprinkle the ice cream with cocoa nibs and pistachios.
Garnish with mint if you like and pour in some espresso. Serve immediately.
Egg-Free Pistachio Ice Cream
- This delicious homemade pistachio ice cream tastes great without the addition of food coloring.
The ice cream is really creamy and very easy to make.
Ingredients 8 servings (balls)
- 85 g shelled pistachios
- 100 ml hot water
- 400 ml milk
- 2 tablespoons cornstarch
- 80 g sugar
- 1 teaspoon vanilla extract
- 1 lemon wedge
How to cook
- Finely chop the pistachios using a blender. Mix until creamy with hot water and lemon juice.
- Mix 100 ml of milk with starch and sugar.
- Heat the remaining milk (300 ml) and bring to a boil, add the mixture of milk, starch and sugar and stir to make a thick pudding, about 5 minutes.
- Let cool slightly and add pistachios and vanilla.
- Allow the mixture to cool completely in the refrigerator and, if necessary, pass it through a sieve again to remove large pistachio pieces.
- Freeze the mixture in an ice cream maker or place in a container in the freezer and stir vigorously every hour to prevent the formation of ice crystals.
Pistachio ice cream without…
- Gluten free; Without eggs; Without products of animal origin; No extra calories!
Ingredients
- 3 bananas
- can of coconut cream or dry (50 g)
- filler to your taste – matcha tea powder, cocoa, instant coffee, berries, berries
How to cook
Method #1
Cooking time 5 minutes plus set time.
- Place the bananas, peeled and cut into large slices, into the blender bowl, pour in the dry coconut cream, grind until a homogeneous mass is formed.
Then, flavor can be added, e.