by | Pistachio Nutrition | |
|---|---|
| Nutrient Component | Pistachios, raw (100 g) |
| Calories | 560 kilograms (kcal) |
| Protein | 20 g |
| Total Fats | 45 g |
| Monounsaturated fats | 23 g |
| Polyunsaturated fats | 14 g |
| Saturated Fats | 8 g |
| Carbohydrates | 27 g |
| Fiber, Total | 11 g |
| Vitamin B6 | 1.7 milligrams (mg) |
| Vitamin E | 3 mg |
| Beta-carotene | 305 micrograms (mcg) |
| Lutein + zeaxanthin | 2,900 mcg |
| Folate | 51 mcg |
| Potassium | 1,020 mg |
| Magnesium | 121 mg |
| Calcium | 105 mg |
| Selenium | 7 mcg |
The Research on Pistachios
Weight Management
Pistachios and other nuts have great potential to aid in weight management due to their protein, fiber and healthy fat content. Several studies have supported the role of pistachio consumption in promoting satiety (a feeling of overall satisfaction) when consumed as a snack.
However, a systematic review and meta-analysis did not show clear overall evidence of nut consumption leading to long-term weight loss for individuals at higher weights.
One 12-week randomized controlled trial found that eating pistachios as a daily snack reduced hunger. They also increased satiety more than other commonly eaten snacks higher in carbohydrates. In addition, higher pistachio consumption was found to improve the participants’ daily diet and total nutrient intake.
A different year-long study found that increased daily intake of some nuts, including pistachios, reduced waist circumference and decreased total daily caloric intake. This also suggests that pistachios and other nuts can help with weight management.
They are Heart Healthy
Heart health is a category that examines the various factors associated with a strong cardiovascular system. This includes measures such as cholesterol, blood pressure, triglycerides, and heart disease and heart failure.
Pistachios are high in monounsaturated and polyunsaturated fatty acids. Of particular note are the oleic and linoleic fatty acids, which comprise more than half of the pistachio fat content.
Polyunsaturated fats have long been studied for their heart health benefits. Review i Nutrients Polyunsaturated fats declare, in particular oily and linoleic fatty acids, lowered cholesterol and risk of cardiovascular disease.
A 2017 systematic review found several studies in which pistachio consumption improved lipid profiles by reducing low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and increasing high-density lipoprotein (HDL) cholesterol (“good cholesterol”).
In addition, consumption of pistachios reduced cardiovascular risk in adults who ate them regularly. Results included reduced blood pressure and improved inflammatory blood markers and lipid levels.
Blood Sugar Regulation
A 2017 systematic review of several randomized controlled studies mentioned above found a fair amount of evidence to support the beneficial effects of pistachio consumption on blood sugar control and insulin sensitivity (your body’s ability to respond effectively to insulin to reduce blood sugar levels).
One study within the review found that eating pistachios and a slice of bread reduced the glycemic response (how food changes blood sugar levels in your body after eating it) of the bread. This suggested that pistachios can help regulate blood sugar levels.
A different study found that two servings of pistachios per day significantly reduced the hemoglobin A1c and fasting blood glucose levels of individuals with diabetes. These are two essential blood measures to determine blood sugar stability and the overall health of people with diabetes.
An eight-week study in which participants with prediabetes (a condition at risk of developing diabetes) who drank two servings of pistachios per day showed improved glucose metabolism and a reduction in insulin resistance (when the body reduces blood sugar less effectively) by the end of the year. the study.
The studies also show the potential beneficial implications of consuming pistachios for individuals with diabetes or those at risk of developing the condition.
Antioxidant Effects
Oxidative stress (when free radicals are not effectively removed from the body) is an essential contributing factor to several common illnesses, including type 2 diabetes, cardiovascular disease, and some types of cancer.
A meta-analysis examined the relationship between increased overall dietary levels of antioxidants, including carotenoids, and the risk of all-cause mortality, including the aforementioned diseases. This review found that increased dietary and blood levels of antioxidants reduced the risk of total death.
Pistachios are the nut with the highest levels of antioxidant carotenoids, including beta-carotene, lutein, and zeaxanthin.
Aside from the overall antioxidant benefits of carotenoids, consumption of pistachios, in particular, has been found to reduce several markers of oxidative stress and inflammation. These include interleukins and cytokines.
Nutrient Absorption and Gut Health
Pistachios provide a rich source of polyunsaturated and monounsaturated fatty acids. These fatty acids act as a carrier for other important nutrients in the pistachio nut, such as the fat-soluble vitamins A, D, E, and K, as well as antioxidant promotion. polyphenols.
There was interest in pistachios and the effect of other nuts on gut health and the gut microbiome (bacteria in your gut). Because nuts are high in fiber as well as poly and monounsaturated fatty acids, it is believed that nuts may act as a precursor (beneficial fiber) once digested, creating a stronger microbiome.
Two systematic reviews and a meta-analysis found somewhat conflicting evidence on whether nut consumption improves the gut microbiota. One found a modest association between nut consumption and microbiota diversity (a measure of gut health), particularly an increase in the bacteria that produce short-chain fatty acids.
The other analysis found less clear relationships across multiple studies, leading to the need for further investigation into whether nut consumption has a positive effect on gut health.
Do I Like Pistachios?
The above evidence suggests that pistachios are indeed good for you. They can be a healthy addition to almost any diet.
However, it is essential to avoid pistachios if you are allergic to them or their components (parts). Get medical attention immediately if you have a serious allergic reaction (itching, hives, shortness of breath). Those with known tree nut allergies should avoid consuming pistachios.
Summary
Pistachio nuts are members of the Pistachio genus, belonging to the Anacardiaceae family. There is evidence of pistachios being used in many ancient cultures, and they are one of only two nuts mentioned in the Bible.
Pistachios are rich sources of protein, fiber and healthy fats. They also contain high levels of vitamins, especially carotenoids, vitamin B6, vitamin E, and folate. They also contain minerals such as potassium, magnesium, calcium and selenium.
As far as health benefits, pistachios are very heart-healthy. In addition, they help with weight management and blood sugar regulation. The carotenoids in pistachios reduce oxidative stress, and the fibers and fats in pistachios benefit nutrient absorption and, possibly, gut health.
The above evidence suggests that pistachios are indeed good for you. They can be a healthy addition to almost any diet. Those with known tree nut allergies should avoid consuming pistachios.
