Kinga Krzeminska / Getty Images
Pistachio nuts (Pistacia vera) belong to theAnacardiaceaefamily.
One 12-week randomized control trial found that adding pistachios as a daily snack decreased hunger.
They also increased satiety more than other commonly consumed snacks higher in carbohydrates.
A handful of pistachios.Kinga Krzeminska / Getty Images
This further suggests that pistachios and other nuts can aid in weight management.
They Are Heart Healthy
Heart healthis a category that examines the various factors associated with a robust cardiovascular system.
This includes measures such ascholesterol,blood pressure,triglycerides, and the occurrence ofheart diseaseandheart failure.
Pistachios are high inmonounsaturated and polyunsaturated fatty acids.
Polyunsaturated fats have long been studied for their heart health benefits.
A review inNutrientsasserts that polyunsaturated fats, particularlyoleicandlinoleicfatty acids, lowered cholesterol and cardiovascular disease risk.
Additionally, pistachio consumption reduced cardiovascular risk in adults who consumed them regularly.
Outcomes included reduced blood pressure and improvedinflammatory blood markersand lipid levels.
This suggested that pistachios can help regulate blood sugar levels.
This review found that increased dietary and blood levels of antioxidants decreased overall mortality risk.
These includeinterleukins and cytokines.
Nutrient Absorption and Gut Health
Pistachios provide a rich source of both polyunsaturated and monounsaturated fatty acids.
Two systematic reviews and meta-analyses came to somewhat conflicting evidence of whether nut consumption improves the gut microbiota.
One serving of pistachios is approximately 25 grams (g).
Pistachios are rich sources of protein, fiber, and healthy fats.
Additionally, they contain a high proportion ofmonounsaturated fats(“healthy” fats) to saturated fats.
The evidence above suggests that pistachios are indeed good for you.
They can be a healthful addition to just about any diet.
Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
Those with known tree nut allergies should avoid consuming pistachios.
Summary
Pistachio nuts are members of thePistaciagenus, which belongs to theAnacardiaceaefamily.
Pistachios are rich sources of protein, fiber, and healthy fats.
They also contain high levels of many vitamins, particularlycarotenoids, vitamin B6,vitamin E, andfolate.
They also contain minerals likepotassium,magnesium,calcium, andselenium.
As far as health benefits, pistachios are very heart-healthy.
Additionally, they aid in weight management and blood sugar regulation.
The evidence above suggests that pistachios are indeed good for you.
They can be a healthful addition to just about any diet.
Those with known tree nut allergies should avoid consuming pistachios.
Mandalari G, Barreca D, Gervasi T, et al.Pistachio nuts (Pistacia veraL.
): Production, nutrients, bioactives and novel health effects.Plants (Basel).
2021;11(1):18. doi:10.3390/plants11010018
USDA Food Data Central:Pistachios.
Stud.2014;11:190196. doi: 10.1900/RDS.2014.11.190.
2020;12(8):2347. doi:10.3390/nu12082347
