Health Benefits of Pistachio Nuts

Almonds, step aside please, Pistachios in the building! With almonds dominating the dairy aisle as well as the majority of the nut aisle, this wonderful on-the-go nut is sidelined, along with many other nuts. Pistachios, although, not popular in the bunch, makes for some healthy, nutritious and delicious snack as well as some interesting additions to your dishes, from salads to ice creams.

pistachio nuts health benefits

There are numerous health benefits of pistachio, and the reason is that this bright green, creamy tree nut is rich in proteins, antioxidants, fibres and according to multiple studies, healthy monounsaturated fats. Crunchy, chewy, nutty and healthy, nuts of all kinds are your on-the-go snacks. However, before passing over pistachios at your local grocery store nuts aisle, take a look at some of their impressive health benefits, you’ll fall in love with them. 

  1. Nutritional Value
  2. Lower Calories
  3. Antioxidants
  4. Source of Fibre
  5. Healthy Fats
  6. Weight Loss
  7. Sleep Better
  8. Blood Sugar
  9. Eye Health
  10. High In Proteins

These nuts literally pack a nutritionally and healthy punch. Pistachios are seriously good for your health. If you’re someone who’s looking for an excuse to add nuts to your diet, take a look at 10 of these research-backed reasons, you’ll thank me later. 

1. Have High Nutritional Value

Many of pistachio health benefits stem from the nutritional value it provides and the amount of nutrients present. According to the USDA stats, an ounce of pistachio in shells that are unroasted nuts contain 85 calories, 7 grams of fat, 1.5 grams of fibre, 1 gram of sugar, 3 grams of proteins and 4 grams of carbs. Pistachios are also a great source of many minerals and vitamins including copper, magnesium, phosphorus, vitamin E and vitamin B6. Plus when you consider the healthy cholesterol-reducing compounds it carries, pistachios are the bomb.

2. Pistachios Packs Lower Calories Than Other Nuts

According to the USDA’s (United States Department of Agriculture) findings, an ounce that has a serving of 49 to 50 pistachio nuts provides 159 calories. However, as per a few newer researches, pistachios may contain 5% fewer calories than we initially thought. However, other certain nuts contain higher calories than pistachios. For example, an ounce of almonds contains 163 calories, and an ounce of pecans contains 196 calories. Hey, you can still enjoy the crunchy and nutritional benefits of nuts, minus the calories.

3. These Nuts Carry Antioxidants

Another one of pistachios nut health benefits is, they are rich in antioxidants, and this is ‘cause of the compounds that give it its natural bright green and purple colour. Antioxidants are substances that help strengthen your body’s defence mechanisms and help fight off damage to your body’s cells. They’re also known to reduce the risk of cancer. According to some studies pistachios carry a more considerable amount of antioxidants than other nuts in the family. They have a lot of phytosterols, carotenoids and γ-tocopherol, which are not only antioxidant but they also have anti-inflammatory properties.

4. Excellent Source of Fibre & Beneficial for Gut Health

health benefits of pistachio nutsEveryone knows the importance of fibre in a healthy diet and the vital role it plays in keeping your gut happy and healthy. Pistachios, as well as all nuts, are incredibly beneficial for your gut. They’re high on fibre which helps with the movement of food in your gut & helps prevent constipation. Plus, did you know, fibres help maintain a healthy weight? According to a few studies, pistachios help increase the “good” bacteria in your gut and get rid of the bad. And hey, as compared to almonds, pistachios are known to better help with increasing the “good” bacteria in your gut. So, maybe you’ll want to consider adding pistachios as your go-to snack? Not convinced yet? Let’s check out some more benefits.

5. Pistachio’s Healthy Fats Are Beneficial For Heart Health

According to researchers, pistachios are high in monounsaturated and some polyunsaturated fats, which is extremely good for your heart health. Pistachios are known to reduce the risks of cardiovascular diseases like heart attacks or strokes and, reduce high blood pressure as it helps lower LDL cholesterol (the bad kind of cholesterol). Heart health is important, and all, but so is healthy brain functioning. The polyunsaturated fats in pistachios contain essential fatty acids that help regulate healthy brain function, which can reduce the risk of decline in cognitive abilities over time. These fatty acids also come in handy when maintaining cell structures and strengthening them.

6. Are Pistachios Good For Weight Loss?

Hell yeah, they are! Due to their high fibre and protein content, these make for some awesome snacks if you’re looking to add some healthy nuts into your diet. It’ll fill you up and keep you satiated. Like pistachios, benefits of aloe vera also includes weight loss. Combined, these help immensely in weight reduction. You could blend 3 spoonfuls of aloe vera and a handful of pistachios and consume the juice daily. Give it a try and let us know in the comments below. According to a study conducted in 2012, the group that consumed around 1.87 ounces of pistachios for 12 weeks had lower BMI at the end of the study as compared to the group who’d consumed the same amount of pretzels. Plus, pistachios in their shells are a bit sneaky, and this is how. Pistachios in shells help slow you down since you have to keep cracking them open. Plus taking a look at the shells provides a visual reminder to slow down a little, hence preventing overeating.

7. Pistachios Are Melatonin-Rich A.K.A. Helps You Sleep Better

You heard me. Pistachios are melatonin-rich and for my ladies (and gents) out there who suffer from insomnia, eat a handful of pistachios before going to bed. We understand the need for healthy living at home and getting the rid amount of sleep is a must. Melatonin is a hormone that helps regulate your day and night time cycle. Pistachios are so rich in melatonin that it could almost constitute for melatonin supplements. Almost. Some people also consume handfuls to help get rid of jet lag. Next time you consider travelling, you might want to add some pistachios to the travel pack.

8. Helps Control Blood Sugar Levels

According to a few researches, pistachios are an excellent snack for people with diabetes. These bright green tree nuts have a low glycemic index, which means they can help lower cholesterol, blood sugar and obesity levels. Some experts even suggest, consuming pistachios with a carb-rich meal can reduce high blood sugar.

9. Great For Eye Health

Eating a handful of pistachios is a great way of reducing the risk of developing eye diseases like age-related macular degeneration and cataracts, which are few of the leading causes of blindness all over the world. Antioxidants like zeaxanthin and lutein present in large amounts in pistachios help prevent these debilitating eye conditions and keep your eyes healthy.

10. High In Proteins, So Let’s Add ‘em To The Diet

At Auraat, we like to cover as much ground as possible. So for all my vegetarian and vegan readers, this one’s for you. An ounce of shelled pistachios carry 6 grams of proteins, and an ounce of pistachios in shells carry 3 grams of proteins. 6 grams of proteins per ounce is enough to contribute to your body’s daily protein needs. Pistachios are great for vegans and vegetarians since a single pistachio nut is packed with upto 21% of proteins (in their overall weight) and they also have some essential amino acids present which are major building blocks of proteins in the human body.

You could always incorporate these gorgeous bright green and purple nuts into your diet by adding them in your salads, or you could make your own trail mix at home and add some pistachios for colour and nutrition. If nothing else, you always have the option of sitting down with a handful and enjoying them. Or if you’re a sweet nut like me (pun intended!), you could add them in cookies and cakes. I’m a fan of pistachios, and I hope you’ll join me on the other side as well. 

What are your favourite ways of incorporating pistachios in your diet? Sound off in the comments below and share your knowledge!


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  1. February 23, 2020

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