Reviewed by Diettian Alyssa Pike, RDN
What do you know about pistachios
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Pistachios can help intestinal, cardiac and metabolic health and can help manage weight.
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They contain potassium, plant protein, antioxidants and fiber to maintain a healthy diet.
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Eat pistachios as a snack in salads, as a crisp coating or as part of dessert.
It is not easy to understand why you can eat pistachios every day. Recognized for its exceptional shells and rich taste, these small nuts are loved all over the world. From soft green to light ivory, Pistachios provides great crunchy and a little sweet, nuts taste, making them a perfect companion in various dishes and snacks. This is a pretty nutritional nut. “Pistachios are a source of complete protein with all nine essential amino acids. They have healthy monok and polyunsaturated fat, they contain fiber and contain antioxidants,” explains Taylor Berggren, Ms, Rdn. And what if you really eat pistachios every day? Fortunately, because of their abundance of nutrients, when your nose on these nuts, you can get quite impressive advantages.
Why do we love pistachios
They can help with blood pressure
Pistachios contain nutrients that support healthy blood pressure, including calcium and magnesium. They are also a natural source of potassium, a mineral that helps to neutralize the effects of sodium in the body, which helps to promote better blood vessels and normal blood pressure levels. In addition to those minerals, pistachios also offer healthy heart compounds such as phytosterols and antioxidants, which can provide extra cardiovascular benefits. These nutrients may be responsible for the results of a meta -analysis of 13 randomized controlled studies, which show that pistachio intake is associated with a decrease in systolic blood pressure (the most important number of the reading).
They can improve eye health
Gorgeous green and purple pistachios have partially due to the level of two carotenoid levels: lutein and zeaxanthin. Not only do these carotenoids help to make pistachios look particularly colorful, they also play a crucial role in protecting our eyes. Lutein and zeaxanthin are in the retina and help to filter potentially harmful light by reducing the risk of eye diseases that lead to loss of vision, such as age -related macular degeneration and cataract.
“Pistachios are a source of complete protein with all nine essential amino acids, contain healthy monoconoco and polyunsaturated fats, containing fibers and containing antioxidants.”
-Staylor Boggren, Ms, Rdn
They can help manage weight management
Some people still think that eating nuts will increase weight. However, data show that pistachio use is not associated with weight gain or increased risk of obesity. Pistachios play a valuable role in controlling weight due to their unique nutrition profile. The combination of proteins and fibers in these nuts promotes a sense of fullness, which can help prevent overeating.
In addition, people who eat pistachios usually follow a healthier diet. Eating 1.5 ounces of pistachios associated with increased fiber consumption and decreased sweets each day for four months. And other data have shown that trees’ nuts consumption (such as pistachios) as snacks are associated with a decrease in the perimeter of young adult women compared to eating high carbohydrate snacks.
They can help control the level of glucose in the blood
Eating pistachios can help you control your blood sugar levels, making them a great choice if you have diabetes or prediabetes. The combination of their healthy fat, protein and fiber helps stabilize blood glucose levels by slowing the blood sugar.
They can improve your intestinal health
When eating pistachios, your intestinal health can be increased. Along with their fiber, which can help you stay regularly, nuts can also promote bowel health. “In 2023, review survey reports that daily pistachios have increased some bacteria in your microbiomes known for their ability to produce butyrate, the necessary type of fatty acid, which acts as fuel in your colon,” says Berggren. While more research, especially people, needs to take care of your intestinal health, it is important to digest, weight, immune system and more. Pistachios can be part of a healthy diet.
Nutrition information
The following is information about 1 portion (1 ounce) from the fragmented unsalted pistachios:
*Sugar in pistachios naturally manifests itself
Are pistachios safe for everyone?
If you have allergies to pistachios, these nuts are not safe to eat. (If you are allergic to other tree nuts, you may not be able to tolerate pistachios; talk to your health care provider.) Otherwise, without allergies, “there is a very minimal risk of taking pistachios,” explains Elizabeth Shaw, Ms, Rdn. Still, she adds, nuts can be suppressed for children under 4, so if you share nuts with young eaters, they are best eaten as immersion.
In addition, those who experience digestive problems may find that pistachios used in large quantities can cause discomfort due to high fiber. Finally, people with kidney stones or high potassium levels should consult with a healthcare provider before involving pistachios in their diet, as the nuts contain oxalates that can promote stone formation.
4 ways to enjoy pistachios
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A couple with other flavors: Pistachios have a naturally rich and slightly sweet taste, making them a good choice for a variety of dishes. Eat sweet fruits such as grapes or apples, with pistachios, pores with savory cheeses such as goat cheese or spicy chedder. (If you feel fancy, go ahead and dip honey on top or sprinkle with chocolate fruits.
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Use as the top: Add the sliced pistachios to the salad or yogurt to add a great crunch and nut taste. Tip: First, consider roasting pistachios to enhance their taste.
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Use as a protein coating: To create a delicious protein such as chicken, fish or tofu, pistachio crust, chop pistachios into small crumbs and combine them with breadcrumbs or punk. Season with herbs and spices, then before baking or baking, then place the protein in the mixture.
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Add to dessert: Chop the pistachios and fold them into the cake dough or biscuit dough. They can also be used on ice cream or sorbet on top, adding texture and hint of nuts.
Our expert is taking
Including pistachios in your daily diet can be a positive and healthy choice. These nutrients dense nuts are packed with proteins, healthy fats and essential vitamins and minerals, making them a great choice for snacks. Regular use of pistachios can maintain heart health, promote weight management and improve overall well -being.
Questions are often asked
Are pistachios healthy due to weight loss?
Yes, pistachios can be useful for weight loss. They are dense to nutrients, provide healthy fat, protein and fiber, which can help to promote satiety and reduce the total calorie intake when consumed in moderation.
Is it good to eat pistachios every day?
Go straight ahead! “Pistachios can be eaten every day,” says Berggren. “In fact, a 2020 study has shown that daily use of pistachios can help improve the overall quality of the diet,” she explains.
What is the side effects of eating pistachios?
Although pistachios are usually safe, excessive consumption can cause digestive problems due to their fiber content. They are also calorie dense, another reason to destroy them. In addition, pistachios can cause allergic reactions in individuals with nuts allergies.
Does pistachios burn belly fat?
No specific food, including pistachios, can refer to fat loss in a place such as the stomach. However, adding them in a balanced diet can contribute to the total weight loss, which can help reduce the abdominal fat over time.
Are pistachios a protein or carbohydrate?
Pistachios are primarily a source of healthy fat, but they also contain protein and carbohydrates. They offer about 6 grams of protein per ounce, making them a good selection of nuts for extra protein consumption.
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