Not only are pistachios some of the most delicious and low-calorie nuts out there but they are also packed with health benefits.
When you want something healthy, crunchy, and easy to snack on the go, nuts in general are easy to take with you wherever you go.
Nuts are a good source of healthy fats, fiber, and protein, and they also provide many nutrients, vitamins, and minerals, making them a good choice.
The pistachio is one of them and belongs to the cashew family, a small tree native to Central Asia and the Middle East.
In this article we are going to see its benefits and why you should include it among your snacks.
Benefits of pistachio
All nuts are healthy because they are a great source of protein, fiber, and healthy fats.
However, pistachios can also help reduce blood pressure thanks to their fatty acids, phytosterols (compounds that can reduce cholesterol), and their high fiber content.
They also contain lutein, beta-carotene, and tocopherols, which help reduce inflammation.
Not to mention that pistachios can also act as prebiotics and feed the good bacteria that live in our intestines.
Let’s look at some of the properties of pistachios to better understand why they are a superfood:
According to the USDA, every 50-shelled pistachio (50 grams) provides:
- Calories: 159
- Fat: 12.8 grams
- Protein: 5.72 grams
- Carbohydrates: 7.7 grams
- Fiber: 3 grams
- Sugars: 2 grams
From a nutritional point of view, pistachios are an excellent option for those looking to lose weight, since in addition to being delicious, they are low in calories and high in good fats, proteins, and fiber which will help you stay satisfied for longer. Time.
We invite you to see some of its incredible benefits:
1. Lowers cholesterol and blood pressure
Researchers at Penn State University conducted a study where they discovered that a simple handful of pistachios a day can help lower blood cholesterol levels.
In the experiment, two groups were separated and followed a controlled diet, of which one received between one or two handfuls of pistachios per day as a snack.
After a few weeks, blood tests determined that the total blood cholesterol levels of participants who ate pistachios were reduced by 8.4 percent, while bad cholesterol was reduced by 11.6 percent.
The study concluded that consumption of pistachios reduces the risk of cardiovascular disease by significantly reducing LDL cholesterol levels.
2. Reduces the risk of heart disease
Many studies have concluded that consuming pistachios can improve cardiovascular health.
This is because pistachios help reduce total cholesterol, LDL cholesterol (bad cholesterol), and HDL cholesterol.
Additionally, pistachio is rich in antioxidants, which help increase blood levels of phytosterols, providing beneficial anti-inflammatory properties to reduce oxidative stress and lower blood pressure and heart rate.
3. Regulates intestinal transit
Thanks to their high fiber and healthy fat content, pistachios are a great ally to combat constipation and improve slow transit.
According to a study published in the FASEB journal, pistachios are rich in prebiotics, a type of fiber that feeds the good bacteria in the intestine, helping them multiply and fight bad bacteria.
According to the study, including pistachios in your diet can improve intestinal flora. In the study, researchers collected stool samples from volunteers who consumed pistachios and others who consumed almonds.
They found that those who consumed more than 85 grams of pistachios per day showed a greater increase in good gut bacteria, compared to those who consumed almonds.
4. Prevents diabetes
Pistachios can prevent diabetes as they help reduce blood sugar levels.
An article published in 2011 in the European Journal of Clinical Nutrition examined the effects of consuming pistachios on blood glucose.
This study showed that pistachios significantly reduced the blood sugar response to carbohydrate-containing meals.
That’s why including pistachios with a carbohydrate-rich meal can reduce the blood glucose response. The higher the dose of pistachios, the more the blood sugar level was reduced.
5. Strengthens vision
The antioxidants present in pistachios can help protect your eyes from sun damage and may even help prevent blindness by slowing down age-related eye degeneration.
6. Strengthens bones and muscles
A study published in Nutrition Today shows that pistachios contain significant amounts of minerals such as potassium, phosphorus, magnesium, and calcium.
It is also rich in vitamins A, E, B, C, and K, and has relatively high amounts compared to other nuts.
7. Strengthens teeth
Walnuts in general are beneficial for gums and teeth. Especially pistachios since they are rich in calcium, vitamin D, fiber, folic acid, iron, magnesium, niacin, vitamin E, vitamin B6, potassium, and zinc.
8. Slows aging
Pistachios are an anti-aging superfood thanks to their nutrients, such as copper, phosphorus, vitamins, lutein, zeaxanthin, and manganese. It is also rich in antioxidants.
9. Reduces anxiety about eating
Thanks to its high levels of fiber and healthy fats, pistachio is a great food for controlling appetite.
A study by UC Irvine pharmacologists shows that healthy fats trigger the production of a compound in the small intestine that prevents binge eating.
This fat-derived compound called oleylethanolamide regulates hunger and body weight. That is why any food rich in healthy fats, such as pistachio, is an ally for losing weight.
10. Keeps skin and hair healthy
Pistachios are full of antioxidants that help prevent skin aging and help decrease acne by controlling blood sugar levels that circulate the acne-causing hormone androgen.
11. Reduces stress
A study from the University of Pennsylvania concluded that including pistachios in your diet can reduce the body’s response to stress.
Experiment results show that pistachios help lower systolic blood pressure and heart rate during peaks of stress.
12. Enhances sexual life
A handful of pistachios per day improves erectile dysfunction, since this is related to poor heart health. Nuts have been shown to improve heart health, so they may also help men suffering from erectile dysfunction.
Pistachio properties
As you will see by now, there are so many benefits that pistachios have to offer in your diet that it wouldn’t be a bad idea to run to the market and get a package of pistachios.
However, this does not end here, below we will see the properties that pistachios offer to your health:
It is antioxidant
Compared to other nuts, pistachios are among the nuts with the most antioxidants. Some of these include lutein, β-carotene, and γ-tocopherol.
They also contain selenium, flavonoids, and proanthocyanidins. Therefore, pistachios have a fairly high antioxidant capacity.
It is anti-inflammatory
Inflammation is a biological response to harmful stimuli, pathogens, or damaged cells. Pistachios decrease levels of an inflammatory marker known as “Ifit-2.” That’s one of the reasons why pistachios are a great food to avoid heart disease.
It is rich in proteins, carbohydrates, and fiber
Approximately 50-shelled pistachios provide 158 calories, 12.6 grams of fat, 7.93 g of carbohydrates, 2.9 g of fiber, and 5.84 g of protein.
Pistachios have a good balance of macronutrients, which is why they are a complete and healthy snack that you should include in your diet more often.
Contains important vitamins and minerals
Pistachios are among the most complete nuts: they contain significant amounts of minerals such as potassium, phosphorus, magnesium, zinc, and calcium. They are also rich in vitamins: A, B, C, D, E, and K.
That is why it is ideal for people with anemia. Truly a superfood!
How to consume pistachio?
There are many different ways to consume pistachios. These nuts are so delicious that they fit into any recipe, sweet or savory. Below we give you some ideas so you can start including them in your diet.
Only with and without the shell
Perhaps one of the most common ways to consume it is simply with or without the shell. You can buy them in bulk or at a market, you can choose between these two options.
If you are looking to lose weight and combat food anxiety, we recommend consuming them in the shell.
In food, drinks and desserts
There are hundreds of recipes that include pistachio. There is even pistachio ice cream, which is delicious.
Pistachios are delicious in a pesto. To make pistachio pesto, simply put 80 grams of peeled pistachios in a blender along with 40 grams of fresh basil, 70 grams of grated Parmesan cheese, 200 grams of extra virgin olive oil, two cloves of garlic and salt and pepper to taste. Process and serve with pasta.
Another way to include pistachios in your drinks, for example, is to add them to your smoothies. We recommend the following smoothie:
- A handful of pistachios
- 1 glass of milk
- ½ cup ice
- 1 banana
- 5 strawberries
Lastly, you can include it in your desserts. Did you know that you can bake delicious lemon squares with pistachios? Pistachio goes very well with lemon.
To bake lemon squares simply do the following:
- Add 300 grams of flour (whatever you like) to a bowl.
- 200 grams of muscovado sugar
- 150 grams of pistachios
- 4 eggs
- 150 ml milk
- 100 ml lemon juice
- A tablespoon of lemon zest.
Mix all the ingredients and place them in a previously greased mold. Bake it for 35 minutes at 180ºC. Let them cool and then serve them.
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