Exactly How Eating Pistachios Benefits Your Health

Ten best reasons to eat more pistachios

pistachios health benefits

Pistachios are pistachio tree nuts. Usually, they’re green and slightly sweet.

They’re called nuts, but pistachios, botanically, are seeds. For thousands of years, individuals have been eating them.

There are healthy quantities of fiber, protein, potassium, zinc, phosphorus, vitamin B6, and manganese in a 28-gram serving of pistachios. They have a taste that is rich and nutty.

With various health benefits, pistachios are a form of tree nut. It is an excellent source of protein, antioxidants, and fiber is pistachios.

Study shows that for thousands of years, people have been eating pistachios.

From salads to ice creams, people eat them today in several dishes.

1. Has anti-inflammatory properties

Substances that play a critical role in health are antioxidants. By minimizing damage to the body’s cells, they lower the risk of cancer and other diseases.

There are many antioxidant compounds found in nuts and seeds. However, pistachios can have higher levels of some antioxidants than other nuts.

Studies estimate that pistachios have one of the highest antioxidant levels, including:

Article continues below
  1. γ-tocopherol
  2. Phytosterols
  3. Carotenoids such as xanthophyll

The antioxidant and anti-inflammatory effects of these substances are high.

2. Promotes weight loss

Nuts are one of the most weight-loss-friendly foods, despite being an energy-dense food.

Although, few studies have investigated the effects of pistachios on weight.

Pistachios are high in protein and fiber, both of which improve feelings of fullness and allow you to eat less.

Those who consumed 1.9 ounces (53 grams) of pistachios a day as an afternoon snack had double the reduction in body mass index in one 12-week weight loss program.

One factor potentially contributing to the weight loss properties of pistachios is that their fat content might not be completely absorbed.

3. Improves heart health

In various ways, pistachios can reduce your risk of heart disease, which is one of the most important health benefits.

Pistachios can lower blood cholesterol and boost blood pressure, in addition to being high in antioxidants, thus reducing your risk of heart disease.

The cholesterol-lowering effects of pistachios have been shown by several studies.

By substituting pistachios in a diet, several studies on blood lipids are performed.

Up to 67 percent of these studies have demonstrated total and LDL (bad) cholesterol decreases and HDL (good) cholesterol increases.

4. Controls blood sugar 

Article continues below

They have a low glycemic index, despite having a higher carb content than most nuts. They reduce sugar spikes.

Studies have shown, perhaps not surprisingly, that consuming pistachios can help promote safe levels of sugar in the blood.

In a 12-week study, after consuming 0.9 ounces (25 grams) of pistachios as a snack twice per day, individuals with type 2 diabetes reported a 9 percent drop in fasting blood sugar.

Pistachio nuts are high in antioxidants, carotenoids, and phenolic compounds, in addition to being rich in fiber and healthy fats. They both help in regulating blood sugar.

5. Improves gut microbiota

With one serving containing 3 grams, pistachios are high in fiber.

Fiber travels largely undigested through your digestive system. The healthy bacteria in your gut, acting as prebiotics, digest certain forms of fiber.

The fiber is then processed by gut bacteria and converted into short-chain fatty acids.

They have many health benefits, including a decreased risk of developing stomach disorders, heart disease, and cancer.

6. Good for vegetarians

Pistachios, contribute to a person’s daily protein needs. They have almost 6 g of protein per 1 ounce serving.

About 21% of the weight of these nuts is contributed by proteins. This makes them a healthy choice for, among others, vegetarians and vegans.

In contrast with other nuts, including almonds and hazelnuts, pistachios often have a higher proportion of essential amino acids, the building blocks of protein.

7. Reduces risk of colon cancer

Due to their high fiber content, pistachios can lower the risk of some cancers, such as colon cancer.

In 2017, scientists demonstrated this in research that showed that roasting the nuts to colon cancer cells did not change their health benefits.

8. Improves blood vessel health

One of the health benefits of eating pistachios is its impact on blood vessels.

Article continues below

Pistachios are a great source of the amino acid L-arginine. These tiny nuts can therefore play an important role in promoting the health of blood vessels.

One research showed changes in markers of endothelial function and vascular stiffness in 42 patients. They ate 1.5 ounces (40 grams) of pistachio a day for 3 months.

Thirty-two healthy young men ate a diet consisting of 20 percent of pistachio in another four-week study. 

It was found that vasodilation based on endothelium increased by 30 percent compared to when they followed a Mediterranean diet.

9. Helps in pregnancy and breastfeeding

A good dose of several nutrients that are essential during pregnancy is provided by pistachios. During this time, studies show that diets including these nuts can be of benefit.

Owing to their nutritional profile, pistachios can also help breastfed mothers.

They’re quick to include in the diet, too. Busy nursing mothers, as they are, will simply snack on pistachios.

10. Improves cognitive function

They are healthy sources of vitamin E, like most nuts. The nutrient was found to reduce the risk of peripheral neurotoxicity in rat studies.

It has been found that ripe pistachio shells relieve anxiety in rats.

During sleep, the nuts may also boost cognitive efficiency, learning, retention of information, and rapid eye movement. In this regard, however, adequate data is missing.

Takeaway

For over 9000 years, there is a reason why pistachios have been eaten.

They are powerhouses of nutrients, vitamins, and fats. Also, the health benefits of eating pistachios include promotion of heart health and it can help in the treatment of diabetes.

They are available in different ways, such as shelled, sweetened, unshelled, or salted. It is protected by the shell of the nut from physical damage and various infections. 

On the other hand, because of their high sodium and sugar content, salted and sweetened pistachios may not be a good option. Buying unshelled nuts, as they are in their natural state, is a perfect way.

It is beneficial to include them in your diet.

It is necessary to take precautions, although, the adverse effects of pistachios are not adequately confirmed by studies. 

If you experience any adverse effects after the consumption of pistachio, stop eating them and see your doctor.

(Consultant Dietitian/Content Writer)

I am currently working as Consultant Dietitian at Baloch Hospital where I make customized diet plans for clients along with providing counselling. I have also worked at different renowned hospitals for 6 months. I also work as Content writer at OOGLOO-WEB AND BEYOND.