Pistachios: Health Benefits of Daily Crunching

Pistachios are packed with vital nutrients like potassium, fiber, vitamin C, and antioxidants, making them a healthy snacking choice. A serving size is 1 ounce, which is about 49 kernels.

While pistachios are commonly referred to as nuts, they are seeds from the fruits of the pistachio tree.

This article discusses pistachio nutrition facts, benefits, who should avoid eating them, and ways to enjoy them.

Pistachio Nutrition Facts and Nut Compounds

Pistachios are high in protein, fiber, and antioxidants. Members of the Pistacia genus also include cashew nut, mango, sumac, and poison ivy. A 1-ounce serving (49 kernels) of pistachios contains:

• Calories: 159
• Fat: 12.8 grams (g)
• Protein: 5.73 g
• Carbohydrates: 7.71 g
• Fiber: 3 g
• Calcium: 29.8 milligrams (mg)
• Iron: 1.11 mg
• Magnesium: 34.3 mg
• Phosphorus: 139 mg
• Potassium: 289 mg
• Vitamin C: 1.59 mg
• Folate: 14.5 micrograms (mcg)

Pistachio Compounds

Bioactive compounds are chemicals in foods that may have health benefits. The bioactive compounds found in pistachios include:

• Carotenoids: Plant compounds that have antioxidant and immunoprotective properties
• Chlorophylls: Compound with antioxidant properties that give plants its green color
• Gamma-tocopherol: Form of vitamin E with anticancer and heart health properties
• Gamma-tocotrienol: Vitamin E member with antioxidant and anticancer properties
• Phytosterols: Plant compounds that may lower cholesterol
• Phenolics: Polyphenols that act as antioxidants
• Resveratrol: Polyphenol compound rich in antioxidant, anti-inflammatory, and anticancer properties
• Flavonoids: Phytonutrients that reduce oxidative stress and reduce inflammation
• Proanthocyanidins: Compounds with anti-inflammatory and anticancer properties that give plants their red, blue, and purple color
• Isoflavones: Plant compounds that mimic the effect of the hormone estrogen
  

5 Benefits of Eating Pistachios

From lowering blood pressure and cholesterol to helping with weight management, there are many potential health benefits from eating pistachios.

Reduce Blood Pressure

Studies on pistachios and blood pressure show they may help reduce blood pressure. A meta-analysis found pistachio consumption significantly reduced systolic blood pressure (the top number measuring the pressure in your arteries when your heart beats) but not diastolic blood pressure (the bottom number measuring the pressure in your arteries when the heart is at rest).

Lower Cholesterol

Studies also found that pistachios may reduce cholesterol. Research shows pistachios may improve risk factors, such as the following:

• Total cholesterol
• Ratio of total to high-density lipoprotein (HDL) cholesterol ("good cholesterol")
• Triglycerides (a fat in the blood)

Help With Weight Loss

In a randomized controlled trial, researchers found that regular pistachio consumption was associated with increased dietary fiber intake and reduced sweet intake. It also found associations with the following in people with excess weight and obesity:

• Weight loss
• Reductions in waist circumference and body mass index (BMI)
• Favorable changes in the diet

Researchers say pistachio consumption may affect weight loss because nuts can increase satiety (feeling full), which can end up helping people modify their diets.

Improve Gut Health

One study evaluated peanuts' and pistachios' effects on the gut. It found that eating peanuts and pistachios benefits intestinal microbiota by enhancing beneficial bacterial growth. Researchers say that pistachios have prebiotic effects on the gut. This is primarily what gives them their gut health potential.

Control Blood Sugar

If you have diabetes, pistachios may be an excellent snacking choice.

In one study, researchers evaluated the effect of pistachios on blood glucose in people with type 2 diabetes. They found a marked decrease in HbA1c (amount of glucose in the blood) and fasting blood glucose concentrations in the pistachio group. Researchers concluded that pistachio can help with glycemic control in people with diabetes.

How Many Pistachios Should You Eat Daily?

Most people can enjoy pistachios daily. A serving size is 1 ounce. Like most foods, pistachios should be eaten in moderation. A daily serving would be a healthy addition to many people's diets. However, when eaten in excess, pistachios, like other nuts, may upset your stomach.

Who Shouldn’t Eat Pistachios?

While pistachios have many potential health benefits, they may not be suitable for everyone. If you have a pistachio allergy, you should avoid pistachios and anything that contains pistachios.

In addition, if you have any tree nut allergies, be careful about eating pistachios. While not everyone with another nut allergy will be allergic to pistachios, there is evidence that people with a cashew allergy may also be allergic to pistachios.

If you have irritable bowel syndrome (IBS) or gastrointestinal issues, you may need to limit how often or how many pistachios you eat because some people experience abdominal pain, gas, and bloating when they eat pistachios.

Due to the high potassium in pistachios, if you are on a low-potassium diet for kidney disease, you may need to limit how much or how often you consume pistachios. Ask a healthcare provider for guidance.

Beyond Dry Nuts: Different Ways to Eat Pistachios

In addition to enjoying pistachios dry, you can also eat them in many other ways. Some examples of how to include them in your diet include:

• Raw or roasted as a snack
• Chopped and sprinkled over salads
• Ground and used in sauces and stews
• Used as a topping for desserts, like ice cream
• Chopped and used in dishes like pasta

Pistachios are a versatile nut, and their mild flavor makes them a great addition to many dishes and desserts.

Summary

Pistachios are an excellent addition to most people's diet. They are high in nutrients and chemical compounds that offer many potential benefits, from heart to vascular to gut health. People with nut allergies, especially cashews, should be cautious when considering pistachios. But most people can eat them every day in moderation.