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Are pistachios good for you? This article brings you an in-depth analysis of the nutritional and health benefits offered by pistachios. They are highly nutritious nuts loved by many. They are enjoyed in snacks, in trail mixes, with cereal, and in baked goods. Pistachios contain good amounts of protein and fat as well. They can be consumed raw or roasted. A handful of pistachios can be beneficial for heart health, brain health, and gut health. This article discusses the nutritional facts and health benefits that make pistachios good for you.
Nutrition Facts That Make Pistachios Good for You
According to the U.S. Department of Agriculture, one ounce of pistachios contains:
- Calories: 159 kcal
- Carbs: 8 g
- Fiber: 3 g
- Protein: 6 g
- Fat: 13 g
- Potassium: 6% of the Daily Value (DV)
- Phosphorus: 11% of the DV
- Vitamin B6: 28% of the DV
- Thiamine: 21% of the DV
- Copper: 41% of the DV
- Manganese: 15% of the DV
It can be observed that pistachios provide several vitamins and minerals, notably copper, vitamin B6, and manganese.
Health Benefits of Pistachios
Pistachios are significant sources of several vitamins, minerals, and antioxidants along with dietary fiber. These nutrients make pistachios good for you. Here are the potential health benefits of these nuts:
1) Rich in antioxidants
Research suggests that consuming pistachios can reduce inflammation. They're rich in lutein and zeaxanthin. These compounds have strong antioxidant properties and are beneficial for the eyes. They can also prevent other chronic inflammatory conditions.
2) Improves gut health
These nuts are among the fiber-rich foods that can reduce digestive and intestinal issues. Dietary fiber also improves the absorption of nutrients in the gut. They also promote the growth of probiotic bacteria. Dietary fiber makes pistachios good for you. A handful of these nuts can keep your gut healthy.
3) Regulates blood sugar level
Pistachios do not cause a rise in the levels of blood glucose and insulin which makes them a perfect choice as a dried fruit for diabetic people. This can help with the improvement of insulin sensitivity and reversal of insulin resistance in people suffering from type 2 diabetes mellitus.
Insulin resistance is the inability of the cells to utilize glucose for energy. This can also lead to damage to the kidneys. Minimal carb content in pistachios makes them good for you.
4) Supports heart health
Naturally occurring antioxidant compounds present in pistachios may reduce the risk of several lifestyle diseases, such as heart disease, obesity, joint pain, and type 2 diabetes mellitus.
A research study, published in the journal Nutrition & Diabetes, conducted by the Royal New Zealand College of General Practitioners, showed that plant-based foods can decrease glycosylated hemoglobin (HbA1c) and total cholesterol levels in the blood.
5) Safe for gluten-intolerant people
Pistachios are naturally gluten-free, just like any other nut. The consumption of pistachios is considered safe for individuals with celiac disease, gluten allergy, nut allergy, inflammatory bowel disease, and ulcerative colitis. However, packaged nuts might be processed in a facility that also processes other gluten-containing foods. You can purchase certified gluten-free products for extra safety.
6) Keto-friendly
A low-carb profile makes pistachios good for you. They can be included in the keto diet without any worries. An ounce of pistachios contains only 8 grams of carbs. However, remember to include only a handful of these nuts as a snack. Naturally occurring fats present in pistachios are ideal for a high-fat diet. These nuts are also included in the Mediterranean diet.
Are Pistachios Good for You?
Analyzing all the nutritional properties and health benefits, we can easily conclude that these nuts are healthy and nutritious. A variety of nutrients, including vitamins, minerals, antioxidants, and dietary fiber, make pistachios good for you. Try to include a handful of these nuts regularly.
