4 days ago
The Benefits of Pistachios—and the Best Ways To Eat Them, According to Nutritionists
Key Points
Pistachios are a delicious and easy way to boost your health with protein, fiber, and key nutrients.
They support heart, eye, and brain health with antioxidants, potassium, and other important vitamins and minerals.
Their mix of protein, fiber, and healthy fats helps keep you full longer and may support healthy weight may be small, but their culinary appeal is huge. With a vibrant green color and an irresistible nutty, earthy aroma, they are a beloved choice for show-stopping desserts and baked goods. They're especially popular in Middle Eastern cuisines, where they're used in everything from cookies to kabobs. But pistachios aren't just an indulgence, they're also nutritional powerhouses that carry outsized health benefits. We asked two nutrition experts to share why pistachios deserve a starring role in your daily routine, and how they stack up against other Our Expert
Lauren Gleason, MS, MPH, RDN, renal nutrition expert and founder of Kidney Foodie
Rebecca Thomas, RD, LDN, owner of Food Freedom Nutrition GroupRelated: How to Store Nuts to Keep Them From Spoiling
The Nutrition of Pistachios
Dietitian Lauren Gleason, MS, MPH, RDN, says pistachios are one of the healthiest nuts around (technically, they're a seed, but most often considered a nut). For starters, they have an impressive amount of protein for such a tiny food. At 6 grams of protein per serving, they're bested only by peanuts (7 grams) and on par with almonds.
And when it comes to fiber, they're also pretty spectacular. They deliver 3 grams of fiber per serving, which is three times as much fiber as you'll find in cashews, making them a smart choice for satiety and digestive health.
"Pistachios boast one of the best nutrient profiles among nuts: high in plant protein, rich in monounsaturated fats, and loaded with fiber, all in a lower-calorie package," Gleason notes. Here are some of the greatest health benefits you'll reap from enjoying these aromatic, green-hued
One serving of pistachios equals 1 ounce, or about 49 pieces (you can think of it as one small handful). It contains around 160 calories, 6 grams of protein, 3 grams of fiber, and 13 grams of fat. Additionally, they're a great source of several key nutrients, like manganese, phosphorus, copper, vitamin B6, and thiamine. (Source: USDA)The Health Benefits Of Pistachios
Potassium for Heart Health
If there's one nutrient that makes pistachios shine, it's potassium. "Pistachios have almost 60 percent more potassium than peanuts and more than twice as much as walnuts," says Gleason. Since most Americans fall short of the recommended potassium intake, adding pistachios to your diet is a simple way to help close the gap. Gleason notes that higher potassium intake is linked to a lower risk of hypertension and cardiovascular disease, which makes pistachios a heart-healthy treat.
Antioxidants for Healthy Aging
Pistachios are one of the top 50 most antioxidant-rich foods consumed in the United States, thanks to their high levels of phenolic compounds. These antioxidants help combat oxidative stress, support healthy aging, and may lower the risk of chronic diseases. "Pistachios maintain their antioxidant power even after roasting, unlike some other nuts, making them a flavorful and functional snack right out of the shell," says Gleason.
Antioxidants for Eye Health
Pistachios also stand out for their eye-protective properties. "They are rich in lutein and zeaxanthin, antioxidants that play a major role in eye health as we age," says dietitian Rebecca Thomas, RD, LDN. These antioxidants help guard against harmful blue light and oxidative stress, reducing the risk of age-related macular degeneration (AMD) and cataracts. But that's not all, says Thomas. Pistachios also provide vitamin E and zinc, both of which are vital for maintaining retinal health and supporting night vision.
The Perfect Nutrient Combo for Weight Management
With their combination of protein, fiber, and healthy fats, pistachios make a satisfying snack that helps curb cravings and supports weight management. Plus, you get more nuts per serving. A 1-ounce portion is about 49 pistachios, which is more than you'd get with most other nuts for the same calorie count.
How to Eat Pistachios To Maximize Their Health Benefits
Nuts are almost always best in their raw form. However, pistachios are just as good when roasted because they don't lose their antioxidant power and other health benefits as some other nuts do. If you're opting for roasted, however, keep in mind these are usually salted, so you'll want to be cautious about your sodium intake.
"The ideal serving size is 1 to 2 ounces per day—but you don't have to eat them all at once. Spread them throughout the day and have them as a snack, sprinkled on yogurt or salads, or blended into sauces or pesto," suggests Gleason.
We also recommend using them in baked goods, adding a nutty crunch to pasta, incorporating into a chopped salad, making nut butter for toast, crusting a protein, and topping off a grain bowl.
Pistachio milk: It's a tasty dairy alternative, but as the story goes with most nut milks, pistachio milk doesn't deliver the same nutrients as whole pistachios.
Pistachio desserts: Gleason warns that desserts made with pistachios are fine as an occasional treat, but that the total added sugars can outweigh the benefits of eating the nuts in the first place. Plus, you're likely not getting a significant amount of pistachios in a dessert, she adds.
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