Comes from Greek Pistakion Pistachios, which means “green nuts,” are nuts that have been loved for centuries. However, the popular snack nuts are extremely versatile and can be used for everything from pesto to cookies. Here’s everything you need to know about nutritious nuts, including the benefits and side effects of pistachios.
What is a pistachio?
Pistachios are nuts that grow in clusters on large trees. They begin as yellow and reddish fruits that ripen green and purple. “Most of the pistachios in the United States are grown in the naturally rich soils of the San Joaquin Valley, California, where warm days and cool nights create the perfect environment for growing pistachios that are good for your health. “Nutrition Communication for Maggie Moon, MS, RD, Goodhouse Keeping Nutritionists-Approved Great Pistachios.
Popular nuts are available with or without shells and come in raw or roasted varieties. In addition, they are packed with nutritional benefits. “Pistachios are also one of the highest protein snack nuts.”
Other impressive pistachio health benefits include:
1. Pistachios are an excellent source of some vitamins and minerals.
According to Moon, pistachio servings contain more than 30 vitamins, minerals and other nutrients. “Approximately 90% of pistachio fat is also suitable for unsaturated types.” An ounce serving of approximately 49 pistachios provides:
- 159 calories
- Total fat 13 grams
- 2 grams of saturated fat
- Carbohydrate 8g
- 3 grams of fiber
- 6 grams of protein
In addition, pistachios are cholesterol-free, and one serving provides more than 10% of the daily intake of copper, vitamin B6, thiamine (B1), manganese, and phosphorus, Moon says.
2. Pistachios are complete plant-based proteins.
“Pistachios are naturally cholesterol-free and add fiber a day, so they’re a great vegetable protein choice compared to meat,” says Moon. She states that pistachios provide the right amount of all nine essential amino acids, making them a complete source of protein.
“Pistachio protein is of higher quality than other popular snack nuts, and the protein digestibility-corrected amino acid score (PDCAAS) for dried roasted pistachios is 94 out of 100, which is a solid A,” Moon said. Adds.
3. Pistachios may improve glycemic control.
“Pistachios can be included as part of a healthy diet to eat properly with diabetes,” says Moon. The American Diabetes Association even calls nuts “diabetic superfoods” because their healthy fat profile and fiber count help manage hunger and glycemic control.
Research published in Diabetes care We have found that pistachio intake can have a glucose and insulin lowering effect, especially in pre-diabetic patients. A study of type 2 diabetes found that pistachio intake also had a positive effect on glycemic control.
4. Pistachios can fight inflammation.
Pistachios contain a unique composition of powerful antioxidant compounds such as tocopherols, phylloquinones, carotenoids, chlorophylls and flavonoids. Studies have shown that polyphenols and flavonoids are widespread in all parts of pistachio nuts and also have anti-inflammatory properties. “The green and purplish colors of pistachios come from antioxidants,” says Moon.
5. Pistachios can promote a healthy heart.
About 90% of the fat in pistachios is unsaturated, so Moon says they are very heart-healthy snacks. “Scientific evidence suggests that eating 1.5 ounces of most nuts per day, such as pistachios, may reduce your risk of heart disease as part of a diet low in saturated fat and cholesterol. But I haven’t proved it. ”
In addition, nuts are cholesterol-free and rich in fiber. Our experts recommend choosing salt-free or light-salt varieties to maintain a good choice for heart health.
6. Pistachios may promote a careful diet.
“Creating an open pistachio shell can be late for a snack,” says Moon. “Empty shells may be a visual clue to help snack eaters eat carefully.” She said that shelled pistachios are a visual clue to the rest of the shell, reducing intake. He added that it could be useful for “completely deceiving oneself” because it could be useful for. “We call this the pistachio principle.”
7. Pistachios may help weight management
Recent studies have shown that regular intake of pistachios is also associated with increased fiber intake, reduced sweets consumption, and weight loss. In addition, an ounce of serving provides plenty of 49 pistachios with less than 200 calories.
Can I eat pistachios every day?
“Not only can you eat pistachios every day, but there’s a good reason you should,” says Moon. “Protein is an essential part of a healthy diet. As a complete protein, pistachios help meet your protein needs.”
She adds that this is especially important for vegans and vegetarians, but it’s also great for anyone who wants to add more vegetable protein.
Are there any side effects or risks of eating pistachios?
People with chewing or swallowing problems may generally need to avoid pistachios and nuts. If you are allergic to nuts or pistachios, follow the instructions of the healthcare team. However, for most people, pistachios are safe to consume and regular eating is very beneficial. If you are allergic to peanuts, it is important to make sure that the brand you choose is not processed at a facility that contains peanuts.
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