Pistachios have become more and more popular in recent years, as people discover just how delicious they are, but not everyone realizes that they’re actually good for you, too! Here are nine surprising health benefits of pistachios to help you make the most of this nutritious snack food.
Rich in Fibre
Pistachios are packed with fibre, which is essential for digestive health and may help lower cholesterol levels. Half a cup of pistachios provides 5.4 grams of dietary fibre, or about 21% of your daily recommended intake. A high-fibre diet can also help you feel fuller and improve overall blood sugar control. Plus, you can’t beat pistachio’s naturally sweet taste! But keep in mind that nuts and seeds do have calories, so eating too many—especially when eaten to excess—can lead to weight gain. Instead, snack on just a few pistachios at a time to enjoy their nutritional benefits without consuming too many calories (or spending too much). Want more fiber?
Source of Vitamin B1
Although you may associate vitamin B1 (also known as thiamine) with dried beans, a cup of pistachios will provide nearly half your daily dose. Vitamin B1 is important for nerve function and heart health, among other roles in your body. Like other tree nuts, pistachios are rich in arginine, an amino acid that helps boost immunity and circulation. If you have high blood pressure or diabetes, adding pistachio nuts to your diet may help lower blood sugar levels. Studies suggest that people who eat more nuts tend to weigh less than those who don’t because they’re satiating but also low in fat. As for a garnish?
Helps Treat High Cholesterol
Eating pistachios helps treat high cholesterol because they contain monounsaturated fats, which lower bad LDL cholesterol. Just a 1-ounce serving has a total of 160 milligrams (mg) of monounsaturated fat and 7 mg polyunsaturated fat, along with about 30 percent of your daily recommended intake for vitamin B6 and 21 percent for magnesium. Aside from their heart-healthy fats, pistachios also have 33 grams of protein in every 1-ounce serving. Whether you’re looking to treat high cholesterol or simply want to add more protein to your diet, pistachios can help.
Protects Against Cardiovascular Diseases
Researchers have found that eating pistachios daily reduces total cholesterol and bad LDL cholesterol. According to a study in The Journal of Nutrition, participants who consumed pistachios every day for six weeks had lower levels of both after three months compared to people who didn't eat them daily. Research from Iran published in The International Journal of Preventive Medicine shows that pistachio nuts contain soluble fiber, which improves gut health and lowers cardiovascular disease risk. Additionally, research published in 2016 in Molecular Nutrition & Food Research suggests that pistachio consumption can help reduce your risk for developing metabolic syndrome—an umbrella term for conditions including type 2 diabetes, obesity and heart disease.
Anti-Inflammatory Properties
A daily serving of pistachios—which contains approximately 160mg per 1oz (28g)—can significantly reduce inflammation in a person’s body. A study published in a 2012 edition of Pharmacological Research examined how pistachio nuts could potentially help fight disease and improve people’s health. For instance, participants who ate pistachio nuts every day showed a significant reduction in biomarkers associated with inflammation, while people who didn’t consume pistachio nuts showed an increase in these markers. It’s believed that by consuming pistachio nuts on a regular basis, individuals may be able to lower their risk for chronic diseases such as cancer and heart disease.
Aids Digestion
According to a study published in Nutrition Journal, pistachio consumption may assist with relief from constipation. And that’s because it contains dietary fiber, which assists with digestion and regularity. It is recommended to consume approximately 3 oz. of pistachios daily for optimal results. If you consume too many pistachios at once, however, it may cause bloating or gas due to its fiber content as well as sodium levels. Just remember: Moderation is key!
Provides Energy Boost
It’s true, pistachios are a great source of energy. A serving is equal to about three slices of bread in calories, but it also packs nearly 8 grams of protein and 3 grams of fiber. That’s why snacking on pistachios can help you stay full longer. In fact, they’re considered a nutritionally functional food, meaning they can promote a feeling of fullness—and keep your blood sugar levels steady—for hours after you eat them. Some research even suggests that nuts may help people lose weight by making people feel more satisfied when eating fewer total calories over time.
Lower Risk Of Type 2 Diabetes And Metabolic Syndrome
One study found that pistachio eaters had a lower risk of metabolic syndrome, which is associated with insulin resistance and can increase your chances of developing diabetes. The research isn’t entirely clear how nuts help with weight management, but it may have to do with their tendency to fill you up. In fact, one study found that people who ate 1.5 ounces (43 grams) per day as part of a reduced-calorie diet lost 2 pounds more than people who didn’t snack on nuts. Nuts are also rich in good-for-you fats like monounsaturated fats and oleic acid.
Weight Loss Aid
Pistachios are packed with fiber, they’re a smart way to fill up and feel fuller longer. Research published in 2006 in Nutrition Research showed that women who consumed an average of 6.5 oz. (184 g) of pistachios daily for three weeks had reduced food cravings and increased feelings of fullness compared to when they followed their normal diets. That's likely because nuts have been shown to reduce hunger hormones called ghrelin, which triggers hunger, and is a primary reason people snack on unhealthy foods in between meals.