4 health benefits of pistachios
Pistachios, those little greenish nuts, have been a popular food since the Bronze Age and were said to grow in the Hanging Gardens of Babylon.
Pistachios 101
Surprisingly, they are not nuts at all — they’re seeds. Pistachios grow on trees and come from fruit. Like nuts, they contain protein, fiber, antioxidants and several essential nutrients.
Pistachios are a staple in many Middle Eastern dishes, the region where pistachios are native and most prominently produced.
Pistachios are in the cashew family, so be aware of nut allergies when incorporating them into your diet.
Here are four health benefits of pistachios:
They’re packed with vitamins and protein
A serving of pistachios is an ounce, or about 50 nuts. One serving contains about 150 calories, a whopping six grams of protein and several vitamins, including potassium, phosphorus, B6, thiamine, copper and manganese. This one serving is also a good source of fiber, which helps your gut produce healthy bacteria, and 90% of pistachios’ fat content is unsaturated.
They help regulate blood sugar
These high levels of vitamins and minerals are touted for helping regulate blood sugar, which can decrease the risk of Type 2 diabetes. Pistachios’ amino acids help increase blood flow, which can lower the risk of heart attack and stroke.
They’re full of antioxidants
Pistachios are also antioxidant-rich, helping your body keep disease at bay. The particular antioxidants in pistachios are linked to healthy eyes and lower cholesterol and blood pressure.
They can help with weight management
Even though some people balk at the fat content in pistachios, they are one of the most efficient foods in terms of their ratio of high protein to relatively low calories.
These nuts are energy-dense, so you feel full from the fat and fiber and have energy from the calories and protein. Studies have shown that the gut does not absorb the fat from nuts, which means you don’t retain the fat in your body once you digest them.
To get the most health benefits out of pistachios, buy them in the shell. Unshelled pistachios usually don’t have as much added salt as ones sold out of the shell. Plus, the act of shelling each individual nut helps slow down your eating, allowing your body to alert you when you’re full.
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