What Happens to Your Body When You Eat Pistachios Regularly

What Happens to Your Body When You Eat Pistachios Regularly

Pistachios Nutrition

The following is the nutrition information for 1 serving (1 ounce) of shelled unsalted pistachios:

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• Calories: 165
• Protein: 6 g
• Total fat: 13 g
• Saturated fat: 2 g
• Carbohydrates: 8 g
• Dietary fiber: 3 g
• Total sugar: 2 g
• Added sugar: 0 g
• Cholesterol: 0 mg
• Sodium: 1.7 mg
• Magnesium: 30 mg
• Folate: 14 mg
• Potassium: 277 mg

Pistachios are a source of complete protein with all 9 essential amino acids, they have healthy mono- and polyunsaturated fats, they are loaded with fiber and they contain antioxidants.

Health Benefits of Pistachios

You May Have Better Blood Pressure

Pistachios contain nutrients that support healthy blood pressure, including calcium and magnesium. They are also a natural source of potassium, a mineral that helps to counteract the effects of sodium in the body, helping to promote better blood vessel function and normal blood pressure levels.

You May Have Better Eye Health

The gorgeous green and purple hues pistachios possess are partially due to the levels of two carotenoids they contain: lutein and zeaxanthin. These carotenoids not only help make pistachios look super-colorful, they also play a crucial role in protecting our eyes. Lutein and zeaxanthin are found in the retina and help filter out potentially damaging light, reducing the risk of eye diseases that lead to vision loss, such as age-related macular degeneration and cataracts.

You May Have a Healthy Weight

Some people still think that eating nuts will result in weight gain. However, data shows that pistachio consumption is not associated with weight gain or increased obesity risk. Pistachios play a valuable role in weight management due to their unique nutritional profile. The combination of protein and fiber in these nuts promotes feelings of fullness, which can help prevent overeating.

You May Have Better Blood Glucose Control

Eating pistachios may help you manage your blood sugar, making them an excellent choice if you have diabetes or prediabetes. Their combination of healthy fats, protein, and fiber helps to stabilize blood glucose by slowing down the absorption of sugar into the bloodstream.

You May Have Improved Gut Health

Eating pistachios may give your gut health a boost. Along with their fiber, which can help you stay regular, the nuts may also promote gut health. A 2023 review study reports that daily pistachio intake increased some bacteria in your microbiome known for their ability to produce butyrate, an essential type of fatty acid that acts as fuel for the cells in your large intestine.

Are Pistachios Safe for Everyone to Eat?

If you have an allergy to pistachios these nuts are not safe to eat. Otherwise, outside of an allergy, there are very minimal risks to consuming pistachios.

Tips for Enjoying Pistachios

Pair With Flavors

Pistachios have a naturally rich and slightly sweet flavor that makes them a good choice for a variety of dishes. Here are a few ideas:

• Eat a combo of sweet fruits like grapes or apples with pistachios.
• Pair pistachios with savory cheeses, such as goat cheese or sharp cheddar.
• Sprinkle over chocolate-drizzled fruit like in our .

Use as a Topping

Add chopped pistachios to salads or yogurt to add a delightful crunch and a nutty flavor. Our is a delicious recipe that tops off chia pudding with pistachios for texture.

Use Pistachios as a Protein Coating

To create a delicious pistachio crust for proteins such as chicken, fish, or tofu, crush pistachios into fine crumbs and combine them with breadcrumbs or panko. Season with herbs and spices, and then coat the protein in the mixture before baking or pan searing. A similar technique is used for our .

Add to Desserts

Chop pistachios and fold them into cake batters or cookie dough. They can also be used atop ice cream or sorbet, adding texture and a hint of nuttiness. is another delightful way to use pistachios at dessert time.