Are they as healthy as they claim
to be? We turn to the experts.
Pistachios are an excellent example of the saying "good
things come in little packages." Pistachios are rich in plant-based
goodness that may do a lot for your body's health, despite their small size.
They're also salty and delicious! Choosing pistachios over any other nut may
benefit your health in the long run, from keeping you full to lowering your
risk of cardiovascular disease.
We spoke with a few registered dietitians about the exact science
of pistachios and why they are so beneficial for you to prove all the benefits
of what occurs to your body when you eat them, and their answers did not
disappoint. Here's what they had to say.
1. They'll fill you up.
Pistachios can help you feel fuller for longer, thanks to their
healthy fats, plant-based protein, and fibre.
"Pistachio nuts make excellent snacks, and most people enjoy
them for their taste and nutritional value," says Edie Reads, RD, and
chief editor of healthadvise.org. "The seeds of the pistacia vera tree are
high in fats, antioxidants, fibre, and proteins. In addition to vitamin B-6,
copper, manganese, phosphorus, calories, and carbs, a single serving of around
49 pistachios contains vitamin B-6, copper, manganese, phosphorus, calories,
and carbs."
2. They can protect your eyes from blue light damage.
"Zeaxanthin and Lutein, which are high in pistachios, are
wonderful for protecting your eyes from blue light damage," adds Reads.
"In addition, tocopherols and polyphenols, which are plentiful in
Pistachio nuts, protect against heart disease and cancer."
3. They can help you lose weight.
"One of the most weight-loss-friendly foods is
pistachios," says Reads. "Their high protein and fibre content make
you feel fuller for longer. This helps in the development of a feeling of
fullness. The high fibre content is also beneficial to gut bacteria. As a
result, the risk of digestive problems such as colon cancer is reduced."
4. They can lower your cholesterol levels.
Pistachios, according to Reads, can help lower blood pressure,
which in turn helps lower LDL "bad" cholesterol. As a result, the
chance of getting a cardiovascular disease is reduced.
"Pistachios are high in monounsaturated and polyunsaturated
fats," explains Mackenzie Burgess, RDN, of Cheerful Choices, a recipe
developer. "Research suggests that a well-balanced diet high in these
unsaturated fats can help lower blood pressure, improve blood cholesterol, and
minimize the risk of heart disease."
According to Trista Best, MPH, RD, LD of Balanced One Supplements,
the fibre in pistachios also aids in the lowering of cholesterol in the body.
"You are reducing your cholesterol levels in your body,
thanks to the fibre and antioxidants found in pistachios. Fibre helps remove
cholesterol from the body by sticking to it in the blood and eliminating it
naturally."
5. They'll improve your mood.
"Increasing your B6 vitamin intake may help you feel
better," explains Best. "Pistachios supply about 30% of the
recommended daily amount of this nutrient in a single serving. Vitamin B6 is
well-known for its role in mood, mental clarity, and increased energy."
6. They'll create a healthy gut.
"By feeding good gut bacteria, you're improving your gut
health," adds Best. "Pistachios include a type of fibre known as a
prebiotic, which can help lower your risk of gastrointestinal cancers."
7. They're satisfying.
"Pistachios are a great nourishing snack, salad topping, or flavorful dessert addition," Burgess says. "For a crunch, try making heart-healthy avocado truffles rolled in chopped pistachios."