When we talk about nuts, the first thing we usually think of is hazelnuts, almonds or walnuts, but we often tend to overlook pistachios, a nut related to cashews originating from a plant native to Western Asia (Pistacia vera). The elongated fruits that sprout from this plant, beyond their flavor and versatility, are a very nutritious food and their consumption has numerous benefits. In fact, unlike other relatives, they have the luxury of having a world day for them, which they celebrate on February 26.
What can we find in a serving of pistachios?
If we take a look at the nutritional characteristics of pistachios, we will see that we are dealing with what we could consider a true superstar. In a serving of pistachios, about 30-50 grams, we can find 160 calories; almost 5 grams of protein – they are considered a source of complete protein, meaning they contain all the amino acids we need; 1.80 grams of saturated fat and 8 grams of unsaturated fat; a little more than 4 grams of carbohydrates and almost 2 grams of fiber.
But we also get interesting doses of potassium, phosphorus – it is estimated that one serving of pistachios provides 15% of the recommended phosphorus intake –, calcium and magnesium; as well as folates and vitamin A, according to information from the Spanish Nutrition Foundation (FEN).
What are the main benefits of pistachios
Given this nutritional paradise, it is not surprising that its consumption not only delights us with its particular flavor but is also very helpful and very healthy. Let’s see what science says about some of its main benefits.
1.- They reinforce cardiovascular health
Moderate consumption of pistachios helps us maintain healthy cholesterol levels, with beneficial effects on the heart. Research confirms that this nut helps reduce levels of LDL cholesterol, the bad kind, and increases HDL cholesterol, the good kind.
Furthermore, in a review of 34 studies, experts conclude that, compared to diets enriched with walnuts, hazelnuts or almonds, those enriched with pistachios are more effective in reducing total cholesterol, LDL cholesterol and triglyceride levels.
2.- They are related to the regulation of blood sugar
This is one of the main benefits associated with pistachios: regulating blood glucose levels after meals thanks to their low glycemic index. This is demonstrated by research published in Natureaccording to which the effect is minimal when pistachio is consumed alone, but if it is consumed after a meal rich in carbohydrates, greater glycemic regulation is observed.
Studies suggest that regular consumption of pistachios may help with glucose and insulin control, which is particularly valuable for people managing type 2 diabetes.
3.- They contain antioxidants
While all nuts are a good source of antioxidants such as lutein, zeaxanthin, anthocyanins or flavonoids, pistachios win by a landslide. So much so that, according to research published in Plantspistachios are among the top 50 foods in terms of antioxidant capacity, even higher than that of blackberries or cherries, which makes them stand out for their preventive capacity on tumor cells of certain types of cancer, such as colon, liver or breast cancer.
They also contain chlorophyll, an antioxidant compound that gives pistachios their particular greenish hue.
4.- They help intestinal health
Pistachios, like other of their relatives, are an important source of prebiotic fiber. Therefore, it helps us ‘move’ food through the digestive tract and maintain regularity. According to the results of a research published in The British Journal of Nutritionthe intake of pistachios is related to an increase in ‘good’ intestinal bacteria, even more than if we eat almonds.
5.- They are good for the eyes
Thanks to their content of lutein, zeaxanthin and vitamins E and B2, pistachios can help reduce the risk of some visual diseases associated with age, such as cataracts or age-related macular degeneration, according to a study by the Association of American Optometrists. Lutein and zeaxanthin protect cells from damaging free radicals in the eyes.
6.- They are an aid for the immune system
Pistachios outshine other nuts due to their vitamin B6 content, which is important for the formation of hemoglobin in the body, which helps transport oxygen to red blood cells and keep the nervous and immune systems healthier.
A handful of pistachios a day
How many pistachios can we eat a day? If we want to take advantage of all these nutritional benefits, we must take into account some considerations. The recommended serving of nuts in general and pistachios in particular is about 25-30 grams a day (with shell and without salt), which we can calculate using a handful as a measure, that is, the amount that fits in our hand.
We can alternate its consumption with other nuts and turn them into an ideal alternative as a snack or healthy snack.
We must keep in mind that, despite all their virtues, the calorie and fat content is what means that we must limit consumption to the quantities mentioned since, in addition, it can be easy to eat more pistachios than we need, especially if they are we take as a snack or as a snack between meals. Although it is also true that they have fewer calories per serving than other nuts such as Brazil nuts or macadamia nuts.
Another aspect that we must take into account is that roasted and salted pistachios may contain amounts of added salt. Therefore, we should prefer them unsalted and in its raw form, instead of roasted or processed. Also people allergic to nuts should avoid pistachios and any product that has been made with pistachios.