So you like pistachio nuts. You’re not alone. The pistachio is one of the world’s most popular nuts with nearly 700,000 metric tons consumed per year.
And it’s been that way for a long time with archaeological evidence showing that pistachio seeds were a common food source over 6,000 years ago.
The pistachio tree (Pistacia vera) is a member of the cashew family. It’s a smallish tree that originated in Central Asia and the Middle East. Individual trees can live up to 300 years and produce around 110 pounds of seeds (about 50,000) every two years.
During the growing season, pistachio trees thrive on heat. Summer temperatures around 100 degrees are said to produce the best nuts and in large quantities.
People love their unique favor as snacks or used in cooking. But the question for some time has been – are pistachio nuts really good for you?
Pistachio nuts are undeniably nutritious. According to the United States Department of Agriculture, a 1-ounce serving (around 50 pistachios) contain a good amount of potassium, phosphorous, thiamine, copper and manganese.
But what really stands out is that this 1-ounce serving contains nearly 30% of the recommended dietary intake (RDI) of vitamin B-6, which is needed for:
- Healthy blood vessels
- Better brain function
- Keep hormones in balance
Consequently, heading the health claims lists is the belief that pistachio nuts can lower your chances for cardiovascular disease. The nut’s supporters say this is due to several factors such as pistachio nuts may promote blood vessel health because they are rich in the amino acid L-arginine which can help in dilating blood vessels. When blood vessels dilate, blood flow is increased.
Pistachio nuts may also lower blood pressure and cholesterol.
Additionally, pistachios are believed to help reduce blood sugar levels because of their low glycemic index. Lower blood sugar levels are often associated with a number of health benefits such as reductions in blood pressure and cholesterol levels as well as reducing risk for heart attack, stroke and heart-related death.
Also, because pistachio nuts have a high antioxidant composition, they may help prevent cell damage and reduce the risk of disease – including cancer.
Eye health may also be a benefit from eating pistachio nuts. Two very important antioxidants for promoting eye health (zeaxanthin and lutein) are found in pistachio nuts. These antioxidants protect our eyes from age-related macular degeneration among other eye issues.
Yet another major health claim connected to eating pistachio nuts is that they promote healthy gut bacteria. The idea here is that pistachios are high in fiber, which gut bacteria then ferment and convert into short-chain fatty acids, which could help reduce the risk of various digestive disorders.
The pistachio fruit ripens energetically. So much so that the nut outgrows its shell which then abruptly splits partly open. Technically this is called dehiscence and it happens with an audible pop, a sound that is considered good luck in some countries.
Having this crack in the pistachio shell certainly makes de-shelling pistachio nuts a lot easier and no doubt has contributed to their popularity (although using a nutcracker is the best way to open those rare pistachios without a crack).
While pistachios are normally purchased roasted and salted, you can also buy them without salt and raw, which of course is even healthier.
For those with lazy thumbs, Pistachio nuts also come de-shelled, but be careful here. Eating a lot of pistachio nuts (as with any nut) can lead to considerable weight gain. If you have to crack open each nut you will probably eat fewer of them as opposed to throwing handfuls of de-shelled pistachios in your mouth.
There’s that, and something about a pile of pistachio nut shells that says enough is enough.
Because pistachio nuts are rich in flavor, they are also a culinary favorite and will be found in all kinds of recipes.
Pistachios are also an excellent addition to trail mix because they are small, flavorful and nutritious.
It’s true that pistachios are a relatively low-calorie snack (compared to denser nuts such as walnuts), but they are still high in fat and calories. Just a half cup of shelled pistachios with no salt adds 170 calories, 13 grams of fat, and 1.5 grams of saturated fat.
Also, a cup of dry-roasted pistachios with salt has 526 milligrams of sodium. Consuming too much sodium can result in high blood pressure, stroke and heart disease. Raw pistachios only have about 1 milligram of sodium.
You should also be careful if you have fructan intolerance.
Pistachios have been known to cause digestive issue such as bloating, nausea and abdominal pain.
Most experts in this area recommend eating no more than one to two handfuls (1.5 to 3 ounces) of pistachios per day.
There is substantial empirical evidence that pistachio nuts, when consumed in moderation, can help reduce the risk of cardiovascular disease.
One human study in particular stands out in which 42 patients consumed 1.5 ounces (40 grams) of pistachios a day for three months. The results, according to the study, were definitive (rare in health studies):
“The present study demonstrates that regular consumption of pistachio nuts not only improves glycemic and lipid parameters, but also results in improvements in vascular stiffness and endothelial function.”
This was a big thumb’s up for pistachio nuts promoting blood vessel health.
Along the same lines, another interesting study showed that compared with the Mediterranean diet, pistachio nuts rated 30% higher at promoting better blood flow in blood vessels.
In studies where some of the calories in a diet were replaced with pistachios, around 67% showed reductions in LDL (bad) cholesterol and increases in HDL (the good) cholesterol.
Studies have also concluded that pistachios may reduce the risk of diabetes in addition to cardiovascular disease. Pistachios have a glucose and insulin-lowering effect that may help lower blood sugar levels.
Claims of pistachios having high antioxidant content are also verified. According to the peer-reviewed original research publication The Journal of Nutrition, pistachios are a rich source of antioxidants relative to other types of nuts. These antioxidants include lutein, zeaxanthin, B-carotene and y-tocopherol in addition to containing selenium, flavonoids and proanthocyanidins.
According to the American Optometric Association, lutein and zeaxanthin reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
Science also supports the belief that pistachios promote stomach health. A 2014 clinical trial showed that eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.
In this particular trial, researchers took a look at both pistachios and almonds, and concluded “the effect of pistachio consumption on gut microbiota composition was much stronger than that of almond consumption.”
The pistachio is one healthy nut – eaten in moderation. Heart, eye, blood and stomach benefits are backed by science. The healthiest way to eat pistachios is raw, in the shell, with no salt. Stick to the recommended half-cup serving for antioxidant and nutritional benefits that may strengthen your immune system and promote healthy cell growth.
