Top Pistachio Health Benefits

 

Pistachios, derived from the Greek word pistákion, which means ''the green nut,'' are popular tree nut that has been around for a long time. However, the well-known tidbit nuts are quite versatile and may be used in everything from pesto to sweets. Here's all you need to know about the nutritious nut including pistachio benefits and side effects.

What exactly are pistachios?

Pistachios are nuts that grow in large clusters on enormous trees. They begin as yellow and ruddy natural products that age to green and purple.

The popular nut comes in raw or roasted varieties, with or without shells. They're also high in nutritional value and Pistachios are also high in protein.

1. Pistachios are high in a variety of vitamins and minerals.

Pistachios contain over 30 different vitamins, minerals, and other nutrients. "Nearly 90% of the fat in pistachios is the better-for-you unsaturated type as well."A one-ounce serving (about 49 pistachios)

• 159 calories
• 13 grams of total fat
• 2 grams saturated fat
• 8 g carbohydrate
• 3 grams fiber
• 6 grams protein 

Pistachios are also cholesterol-free, and a serving provides more than 10% of the Daily Value for copper, vitamin B6, thiamin (B1), manganese, and phosphorus.

2. Pistachios are a complete plant protein.

Pistachios are a great plant-protein alternative to meat because they are naturally cholesterol-free and provide fiber, pistachios have higher-quality protein than other popular snack nuts, with a PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 94 out of 100 for dry roasted pistachios.

3. Pistachios may help with blood sugar control.

Pistachios can be included in a diabetic diet as part of a healthy diet.

A study found that pistachios consumption specifically may have glucose and insulin lowering effects in prediabetic individuals. Pistachio consumption has also been shown to improve blood sugar control in type 2 diabetics.

4. Pistachios may help to reduce inflammation.

Pistachios have a unique composition of antioxidant compounds, including tocopherols, phylloquinone, carotenoids, chlorophyll, and flavonoids. According to studies, polyphenols and flavonoids are abundant in all parts of the pistachio nut and have anti-inflammatory properties. "the green and red-purple colors of pistachios are caused by antioxidants."

5. Pistachios may help keep your heart healthy.

Pistachios are a heart-healthy snack because nearly 90% of the fats in them are unsaturated. Scientific evidence suggests but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a low-fat-cholesterol diet may reduce the risk of heart disease.

6. Pistachios may help with weight loss.

Recent research discovered that eating pistachios on a regular basis was associated with increased dietary fiber intake, decreased sweets consumption, and weight loss. Furthermore, a one-ounce serving contains 49 pistachios for less than 200 calories

.

Is there any risk or side effect to eating pistachios?

People who have difficulty chewing and/or swallowing should avoid pistachios and nuts in general. Those who are allergic to tree nuts or pistachios should follow the advice of their health care team. However, for the vast majority of people, pistachios are both safe and beneficial to consume on a regular basis. if you have a peanut allergy, make sure the brand you choose does not process in a facility that processes peanuts.