7 Top Health Benefits of Pistachios, According to Registered Dietitians


Although pistachios are commonly referred to as the green nut, they are actually tree nut that dates back to the ancient Greeks. They are versatile and can be used in a variety of ways, such as in cookies and pesto. Aside from being nutritious, they also have various side effects.

What are pistachios?

These nuts are usually found in clusters on large trees. The fruits of these trees are usually yellow and red in color. They then start to turn green and purple before reaching their full maturity. Most of the pistachios grown in the U.S. are in California’s San Joaquin Valley, which is known for its rich soil and warm weather. According to Maggie Moon, a registered dietician for Good Housekeeping, the ideal environment for growing heart-healthy pistachios is right there.

The popular nut is available with or without shells and comes in raw or roasted kinds. Plus, they’re packed with nutritive benefits.” Pistachios are also one of the loftiest protein snack nuts.”

Some other impressive pistachio health benefits include:

1. Pistachios are a good source of several vitamins and minerals.

Moon says that a serving of pistachios boasts further than 30 different vitamins, minerals, and other nutrients.” Nearly 90 of the fat in pistachios is more for your unsaturated type too. “A one-ounce serving, which is about 49 pistachios, provides

  • 159 calories
  • 13 grams of total fat
  • 2 grams of saturated fat
  • 8 g carbohydrate
  • 3 grams fibre
  • 6 grams protein

Plus, pistachios are also cholesterol-free, and Moon says that a serving provides further than 10 of the Daily Value for bobby, vitamin B6, thiamin( B1), manganese, and phosphorus.

2. Pistachios are a plant-based complete protein.

” Pistachios are a great factory-protein choice compared to meat because they’re naturally cholesterol-free and add fibre to your day,” Moon says. She notes that since pistachios give acceptable quantities of all nine essential amino acids, this makes them a source of complete protein.

” The protein in pistachios is more advanced quality than other popular snack nuts, with a Protein Insipidity Corrected Amino Acid Score( PDCAAS) of 94 out of 100 for dry roasted pistachios. That’s a solid A right there,” Moon adds.

3. Pistachios may improve blood sugar control.

” Pistachios can be included as part of a healthy diet for eating right with diabetes,” Moon says. The American Diabetes Association indeed calls nuts a “diabetes superfood, ” as their healthy fat profile and fibre counts can help with managing hunger and blood sugar control.

A study published in Diabetes Care set up that pistachios consumption specifically may have glucose and insulin-lowering goods in prediabetic individuals. exploration in Type 2 Diabetics set up pistachio input to have favorable goods on blood sugar control as well.

4. Pistachios may combat inflammation.

Pistachios contain a unique makeup of important antioxidant composites, including tocopherols, phylloquinone, carotenoids, chlorophyll, and flavonoids. exploration shows that the polyphenols and flavonoids are extensively present in all portions of the pistachio nut and have anti-inflammatory parcels too.” Pistachios ’ green and red- grandiloquent colors come from antioxidants,” Moon says.

5. Pistachios may promote a healthy heart.


Since about 90 of the fats set up in pistachios are unsaturated, Moon says that they make for a veritably heart-healthy snack.” Scientific substantiation suggests, but doesn’t prove, eating1.5 ounces per day of utmost nuts, similar to pistachios, as part of a diet low in impregnated fat and cholesterol, may reduce the threat of heart complaint.”

What is further, the nuts are also a good source of fibre. Our experts advise concluding for unsalted or smoothly interspersed kinds to ensure they stay a heart-healthy choice.

6. Pistachios may foster mindful eating.

” Cracking open pistachio shells may decelerate you down during snack time,” Moon shares.” The empty shells may be a visual cue that helps snackers eat mindfully.” She adds that in-shell pistachios may help you” wisecrack yourself full” because the leftover shells can be a visual cue for portions, potentially helping to check the input.” We call this the Pistachio Principle.”

7. Pistachios may assist with weight management

Recent exploration set up that regular consumption of pistachios was associated with increased salutary fibre input, dropped sweets consumption, and weight loss too. Plus, a one-ounce serving offers a generous 49 pistachios for under 200 calories.

Can you eat pistachios daily?


” Not only can you eat pistachios every day, but there are also good reasons you should,” Moon says.” Protein is an essential part of a healthy diet. As a complete protein, pistachios can help you meet your protein needs.”

She adds that this is especially important for insectivores and insectivores, but it’s also great for anyone just looking to add further factory protein to their day.

Are there any side effects or risks to eating pistachios?

Individuals who have issues biting and or swallowing may need to avoid pistachios and nuts in general. Those who have a tree nut mislike or pistachio mislike so follow their healthcare platoon’s guidance. But for the utmost people, pistachios should be safe to consume and relatively salutary to eat regularly. However, it’s important to check that the brand you chose doesn’t process in an installation that contains peanuts If you have a peanut mislike.