What Happens To Your Body When You Eat Pistachios Often

It is not difficult to understand why you can eat pistachios every day. Known for their unique shells and delicious taste, these small nuts are loved around the world. From pale green to ivory, pistachios offer a rich aroma and slightly sweet taste, making them the perfect companion to a variety of dishes and meals.

But what if you eat pistachios every day? Fortunately, because of the many nutrients, you can get some amazing benefits when you nosh on these nuts.

 

Nutrition of Pistachios

The following is the nutritional information for one serving (1 ounce) of unsalted shelled pistachios:

• Calories: 165
• Protein6g
• Total fat:13g
• Cured fat2g
• Carbohydrates8g
• Dietary fiber3g
• Total sugar2g
• Added sugarit is 0g
• Cholesterol0 mg
• Sodiumweight: 1.7 mg
• Magnesium: 30 mg
• Apartment: 14 mg
• Potassium: 277 mg

This is a very nutritious nut. “Pistachios are a source of complete protein with nine essential amino acids, they contain healthy mono- and polyunsaturated fats, they contain fiber and they contain antioxidants,” explains Taylor Berggren, MS, RDN, registered dietitian in California.

 

Health Benefits of Pistachios

You May Have Better Blood Pressure

Pistachios contain nutrients that support healthy blood pressure, including calcium and magnesium. It is also a natural source of potassium, a mineral that helps counteract the effects of sodium in the body, helping to promote good blood vessel function and normal blood pressure levels. In addition to those minerals, pistachios provide heart-healthy compounds like phytosterols and antioxidants, which may provide other heart benefits. These nutrients may be responsible for the results of a meta-analysis of 13 randomized controlled trials that found pistachio consumption associated with a reduction in systolic blood pressure (number above reading) .

You Can Have Good Eye Health

Pistachios are green and purple in part due to the levels of two carotenoids they contain: lutein and zeaxanthin. These carotenoids not only help make pistachios look colorful, they also play an important role in protecting our eyes. Lutein and zeaxanthin are found in the retina and help filter out potentially harmful light, reducing the risk of eye diseases that lead to vision loss, such as macular degeneration and cataracts.

You can have a healthy body weight

Some people still think that eating nuts will cause weight gain. However, data shows that pistachio consumption is not associated with weight gain or an increased risk of obesity., Pistachios play an important role in weight management due to their unique nutritional status. The combination of protein and fiber in these nuts promotes feelings of fullness, which can help prevent overeating.

In addition, people who eat pistachios tend to eat a healthier diet. Eating 1.5 ounces of pistachios every day for four months is associated with increased fiber and decreased consumption of sweets. And other data have shown that eating tree nuts (such as pistachios) as a snack is associated with lower waist circumference among young adult women compared to eating foods with many carbohydrates.

You Can Have Better Blood Glucose Control

Eating pistachios can help control blood sugar, making them a good choice if you have diabetes or prediabetes. Their combination of healthy fats, proteins and fiber help stabilize blood sugar by slowing down the absorption of sugar into the blood.

You May Have Improved Gut Health

Eating pistachios can strengthen your body. Along with their fiber, which can help keep you full, nuts can also promote gut health. “A 2023 review study reported that daily consumption of pistachios increased certain bacteria in your microbiome known for their ability to produce butyrate, an important type of fatty acid that acts as fuel for the cells in your large intestine,” says Berggren. Although more research-especially in humans-is needed, taking care of gut health is important for digestion, weight, immune system and more. Pistachios can be part of a healthy diet.

 

Are pistachios safe for everyone to eat?

If you have an allergy to pistachios, these nuts are not safe to eat. (If you are allergic to other tree nuts, you may be allergic or allergic to pistachios; talk to your health care provider.) Otherwise, without getting sick, “ there are very few risks of eating pistachios,” explains Elizabeth Shaw. , MS, RDN, registered dietitian and cookbook author. However, he adds, nuts can be dangerous for children under 4 years old, so if you are sharing nuts with younger eaters, they are best eaten pureed as a dip.

Additionally, those with digestive problems may find that pistachios, when eaten in large quantities, can cause problems due to their high fiber content. Finally, people with kidney stones or high potassium levels should consult a health care provider before including pistachios in their diet, as nuts contain oxalates, which can promote the formation of stones.

 

Tips for Enjoying Pistachios

Mix with Flavor

Pistachios have a naturally sweet flavor that makes them a great choice for a variety of dishes. Here are a few ideas:

• Eat sweet fruits like grapes or apples with pistachios.
• Combine pistachios with sweet cheeses, such as goat cheese or sharp Cheddar. (If you’re feeling fancy, go ahead and drizzle some honey on top!)
• Drizzle over chocolate-covered fruit, like our Chocolate-Pistachio Kiwi.

Use as a topping

Add chopped pistachios to salads or yogurt to add a nice, nutty flavor. Our Chai Chia Pudding is a delicious creamy chia pudding recipe with pistachios for texture. Pro tip: Consider lightly crushing the pistachios first to enhance their flavor.

Use Pistachios as a Protein Coating

To make a delicious pistachio crust for proteins such as chicken, fish or tofu, grind the pistachios into fine crumbs and mix them with breadcrumbs or panko. Season with herbs and spices, and coat the protein in a mixture before baking or pan-searing. The same method is used for our Pistachio-Crusted Halibut.

Add to Desserts

Chop the pistachios and fold them into the cake batter or cookie dough. They can also be used on ice cream or sorbet, to add flavor and a hint of nutrition. Strawberry-Pistachio Greek Yogurt Bark is another delicious way to use pistachios in a dessert.

 

The Bottom Line

Adding pistachios to your daily diet can be a good and healthy option. These nutrient-dense nuts are packed with protein, healthy fats and essential vitamins and minerals, making them an excellent snack choice. Regular consumption of pistachios can help the heart, help control weight and improve overall health.