From supporting weight loss to promoting heart health, pistachios improve your overall health.
The advantages of pistachio nuts, their nutritional makeup, how to eat them, and any possible negative consequences are covered in this article. Now let's examine the health benefits of pistachios.
What Are The Benefits Of Pistachios?
1. May Aid Weight Loss
Fiber is present in pistachios. According to studies, eating more fiber may increase satiety, which may aid in weight loss Protein is another nutrient that has comparable effects on hunger .
Dried fruits are pistachios. Consuming them can, over time, keep inches off your waist, according to studies . Triglycerides are benefited by the nuts as well. Without worrying about their fat level, they can be eaten as a nutritious snack to help with weight loss .
Dried fruits are pistachios. Consuming them can, over time, keep inches off your waist, according to studies . Triglycerides are benefited by the nuts as well. Without worrying about their fat level, they can be eaten as a nutritious snack to help with weight loss .
According to a study, the lipid content in pistachios are not fully absorbed by the body. This reduces the body’s fat content
In another study, people who ate in-shell pistachios consumed less calories than those who ate shelled pistachios .
2. May Enhance Gut Health
This fiber is fermented by gut bacteria to create short-chain fatty acids, which offer a number of advantages. They enhance overall digestive health and aid in the prevention of colon cancer. One such advantageous short-chain fatty acid is butyrate, which when consumed boosts the quantity of healthy bacteria in the stomach
Related: The Top 16 Easy-To-Digest Foods to Calm a Stomach
Related: The Top 16 Easy-To-Digest Foods to Calm a Stomach
3. May Improve Heart Health
Pistachios have been found to raise levels of heart-healthy lipids, which may help avoid heart conditions. They can also lessen the risk of coronary heart disease and lower bad cholesterol.
Low amounts of lipoproteins, a known risk factor for heart disease, are observed in pistachios.It has also been discovered that diets high in these nuts reduce blood pressure. One amino acid found in the nuts is arginine. Blood pressure was also found to be lowered by arginine.
BASIC NUTRITIONAL
Calories/Nutrient Per Serving: 157 kcal - 557 kcal per 100 g
Sugar7.9 g to 28.0 g of fiber and 2.9 g to 10.3 g of sugars2.2 grams to 7.6 grams; Fat; 12.6 grams to 44.4 grams; Saturated Fat; 1.5 grams to 5.4 grams; Monounsaturated Fat; 6.6 grams to 23.3 grams; Polyunsaturated Fat; 3.8 grams to 13.5 grams; Omega-3: 71.8 mg to 254 mg; Omega-6: 3729 mg to 13200 mg; Protein5.8 g < 20.6 g
Sugar7.9 g to 28.0 g of fiber and 2.9 g to 10.3 g of sugars2.2 grams to 7.6 grams; Fat; 12.6 grams to 44.4 grams; Saturated Fat; 1.5 grams to 5.4 grams; Monounsaturated Fat; 6.6 grams to 23.3 grams; Polyunsaturated Fat; 3.8 grams to 13.5 grams; Omega-3: 71.8 mg to 254 mg; Omega-6: 3729 mg to 13200 mg; Protein5.8 g < 20.6 g
Pistachio Nuts
Mineral Per Serving Per 100 g: Manganese: 17% RDI~60% RDI; Copper: 18% RDI~65% RDI
RDI for phosphorus is 14% to 49%.
Calcium ~8% RDI <30% RDI
8% RDI and 29% RDI of potassium
Iron: 6% of RDI to 23% RDI
Zinc: 10% RDI to 15% RDI
10% RDI Selenium 3% RDI <11% RDI Calcium 3% RDI
RDI for phosphorus is 14% to 49%.
Calcium ~8% RDI <30% RDI
8% RDI and 29% RDI of potassium
Iron: 6% of RDI to 23% RDI
Zinc: 10% RDI to 15% RDI
10% RDI Selenium 3% RDI <11% RDI Calcium 3% RDI
4) May Lower Blood Pressure
In the United States, 1 in 3 persons suffer from high blood pressure, a disorder that is becoming increasingly common in the medical community (4).
Untreated high blood pressure might eventually result in certain serious side effects, such as cardiovascular disease and stroke (5, 6).
Our diet can help decrease blood pressure in addition to other lifestyle treatments like exercise and sleep. In light of this, there is some data indicating that pistachio nuts may reduce blood pressure.
In 28 people with dyslipidemia who participated in a randomized controlled study, systolic blood pressure was lowered by diets that derived 10% or 20% of their energy from pistachio nuts. The menu item with the increased pistachio nut dosage also resulted in a three beats per minute (BPM) reduction in resting heart rate (7).
An additional randomized controlled study
Untreated high blood pressure might eventually result in certain serious side effects, such as cardiovascular disease and stroke (5, 6).
Our diet can help decrease blood pressure in addition to other lifestyle treatments like exercise and sleep. In light of this, there is some data indicating that pistachio nuts may reduce blood pressure.
In 28 people with dyslipidemia who participated in a randomized controlled study, systolic blood pressure was lowered by diets that derived 10% or 20% of their energy from pistachio nuts. The menu item with the increased pistachio nut dosage also resulted in a three beats per minute (BPM) reduction in resting heart rate (7).
An additional randomized controlled study
5) Potential Weight Loss Benefits?
Pistachio nuts tend to aid in weight reduction or at least avoid weight gain, according to randomized controlled trials (11, 12).
Some suggest that this advantageous impact is achieved by favorably affecting satiety hormone levels.
In light of this, a randomized study found that include pistachio nuts in a meal high in refined carbohydrates (white bread) resulted in physiological alterations that suggested higher levels of satiety (13).
But given that white bread is a bad dietary choice, this study's ability to pinpoint any special advantages of pistachios is lacking. Any combination of fat and protein added to such a meal would have the same result.
Nevertheless, pistachio nuts are rich in fiber and protein, which are both often linked to increased satiety levels (14).
Once more,
Some suggest that this advantageous impact is achieved by favorably affecting satiety hormone levels.
In light of this, a randomized study found that include pistachio nuts in a meal high in refined carbohydrates (white bread) resulted in physiological alterations that suggested higher levels of satiety (13).
But given that white bread is a bad dietary choice, this study's ability to pinpoint any special advantages of pistachios is lacking. Any combination of fat and protein added to such a meal would have the same result.
Nevertheless, pistachio nuts are rich in fiber and protein, which are both often linked to increased satiety levels (14).
Once more,
6) High In Fiber
Pistachios provide 27 grams of carbohydrates per 100 grams, or around 8 grams per serving.
Nevertheless, ten grams of fiber per 100 grams (or three grams per serving) are included in this carbohydrate amount. Goods with a greater fiber to simple carb ratio had less of an effect on blood glucose levels (15). Carbohydrate quality is crucial.
Furthermore, fiber-rich carbohydrates are linked to higher degrees of satiety, appetite suppression, and fullness than refined carbohydrates (16).
Generally speaking, when most people hear the word "fiber," they think of whole grains.
More fiber than any other grain is found in pistachios, as the table below illustrates.
Food (one hundred grams)SugarDensity of Fiber
7.2% brown rice 3.5 g 4.5%
Nutty pistachios: 28 g < 10.3 g < 368.8%
Oats rolled: 69 g 10.1 g 14.6%
41.3 g /6.8 g /16.5% whole wheat bread
7.2% brown rice 3.5 g 4.5%
Nutty pistachios: 28 g < 10.3 g < 368.8%
Oats rolled: 69 g 10.1 g 14.6%
41.3 g /6.8 g /16.5% whole wheat bread