How many pistachios should I eat per day? A first glance at the nutrition label might tell you one or two per day is appropriate to get your daily dose of Vitamin B6, manganese, and a good dose of fiber. A second read-through might suggest something different. Pistachios are a tasty and healthy snack, but how much is too much? In this article, you will find the answer by reviewing some of the most detailed studies done on pistachios. You will also find some great recipes that can help improve your health
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What Are Pistachios?
The pistachio tree’s seeds are known as pistachios. Typically, they are sweet and green. Although pistachios are technically seeds, they are referred to be nuts. They have been consumed by humans for countless years.
The color of the kernels can vary, from shades of yellow to green. They typically measure half an inch in diameter and an inch long. However, you’ll need to first break through its tough exterior if you wish to sample one.
Archaeologists estimate that pistachios were first consumed as food around 7,000 B.C., when the pistachio tree first appeared in western Asia. The mid-19th century saw their arrival in the United States, and commercial production didn’t start until the 1970s.
The majority of the commercial pistachio output in America is produced in California, Arizona, and New Mexico. Pistachios can be purchased salted, roasted, or without the shell. Most grocery stores carry them, and pistachio producers let you purchase them in large quantities.
Pistachio Nutrition
A 1-ounce serving of pistachios, which is about 49 kernels, has about 159 calories and:
- 5.72 grams of protein
- 7.7 grams of carbs
- 12.85 grams of fat
- 3 grams of fiber
Pistachios are cholesterol-free and a great source of vitamins and minerals, including:
- Manganese
- Phosphorous
- Copper
- Vitamin B6
They contain a lot of potassium as well. In actuality, a 2-ounce portion provides the same amount of fiber and potassium as a cup of cooked broccoli.
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Are Pistachios Good for You? Health Benefits
Pistachios are a great source of protein, antioxidants, fiber, good fats, and other nutrients.
Nuts like pistachios are one of the main components of a healthy Mediterranean diet, which is associated with a lower risk of heart disease, respiratory illnesses, and cancer. So pistachios not only help with heart and gut health but can also help you keep your weight in check.
What are the health benefits of pistachios?
Aid in weight loss
Pistachios are a good source of protein, with about 6 grams of protein per ounce. They are also low in calories; about 50 pistachios barely contain 160 calories.
Because of this high-protein, low-calorie combination, they’re a satisfying snack that can help you shed extra pounds.
Lower blood sugar
Pistachios are regarded as a food with a low glycemic index, which means that they decrease the rise in blood sugar levels and help you feel full for longer. They are therefore especially beneficial for those with diabetes.
Strengthen immune system
Being rich in vitamin B6, pistachios help maintain a healthy nervous system and a strong immune system.
Prevent cell damage
Antioxidants include vitamin E, polyphenols, and the carotenoids lutein and zeaxanthin are also present in pistachios. Plant-based substances called antioxidants aid in the body’s elimination of free oxygen radicals and have anti-aging qualities.
Two of these antioxidants, lutein and zeaxanthin, which are unique to nuts and have been associated with reduced risk of macular degeneration (age-related vision loss), are not present in other nuts.
Lower cholesterol
Pistachios are a good source of monounsaturated and polyunsaturated fats, which contribute to raising the level of good (HDL) cholesterol. The body receives 13 grams of fat from one serving of pistachios, the majority of which (11.5 grams) are these heart-healthy fats. Studies indicate that these nuts’ high monounsaturated fat content contributes to their ability to decrease levels of harmful (LDL) cholesterol.
Of course, if you want to reduce the quantity of sodium in your diet, you should choose the unsalted variety.
Promote gut health
Pistachios are high in fiber, just like all other nuts are. Consuming enough fiber helps your gut because it keeps you from being constipated.
Improve skin and hair
Pistachios contain biotin, which promotes healthy hair growth, as well as vitamin E, which promotes skin health.
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How many Pistachios per Day you should eat?
We are all aware of the numerous health advantages of nuts and dried fruits. Pistachio is one of these delectable tree-grown nuts. So how many pistachios should you consume daily? Pistachios have been a part of human diets for thousands of years, according to studies. Pistachios are high in fiber, protein, and antioxidants.
According to recent studies, consuming pistachios in the range of 50 to 85 grams is healthy.
50-85 gr of pistachios are equivalent to one to two handfuls of pistachios every day if you don’t have a scale to weigh the nuts. There is no issue with eating more pistachios each day, but you should be aware of their high-calorie content (approximately 400 per 85 grams).
Recent research from Pennsylvania State University has shown that consuming a small number of pistachio nuts on a daily basis (as part of a healthy, low-fat diet) significantly lowers levels of LDL, or bad blood cholesterol. Lowering the level of bad cholesterol means keeping the arteries open and performing a full blood supply to the heart.
“Our studies have shown that pistachios are a healthy snack to be in diet for the heart, which reduces the risk of cardiovascular disease in humans,” quoted Dr. Penny Chris-Etherton as saying. Pistachio is rich in lutein antioxidants. Lutein is commonly found in green vegetables and light-colored fruits. Pistachio is higher in nutrients than other nuts. “Pistachio lutein prevents cholesterol from closing the arteries.” Even in one study, they increased the amount of pistachio eaten by volunteers, which tested better To keep your body healthy and boost your sex drive, you need a popped pistachio (salt-free) dry pistachio in a cup and an equal amount of natural animal honey.
Combine pistachios and honey. After that, strain into the mixer and pour the stiff mixture into the glass of diluted lobster mouthpiece. Place the glass in the sun for a week without a cover. Summer is the ideal season to prepare this concoction. After a week, this elixir is prepared.
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In addition to this elixir, we advise consuming a handful of unsalted dried roasted pistachios. This diet will promote heart health as well as an increase in sex drive. Another food suggestion is to add pistachio kernels to a salad or low-fat cottage cheese and eat it with grapes (found in the grape season).
According to the findings of an animal phase study, the hydroalcoholic extract of pistachio gum promoted sleepiness, anxiolytic effects, and muscle relaxant effects.
Pistachios promote hair development. However, none of these have much of an impact on our hair growth. You can try anything for hair growth, from grease to salon use to hair growth products. The hair may not grow because of damaged hair or blisters. Pistachios have various minerals and vitamins, which contribute to their ability to prevent hair loss and promote the flexibility of the hair. You should combine pistachio oil, almond oil, and almond oil to take advantage of its benefits. Put this mixture on your hair after that. Finally, use a gentle shampoo to cleanse your head. To achieve greater outcomes, repeat this procedure three times every week.
Why pistachios are a healthy choice
Making nuts such as pistachios a part of your everyday eating is associated with decreased risk of death from cancer, heart disease, and respiratory disease, Jeffers says.
Pistachios and other nuts are a mainstay of the healthy Mediterranean diet. Studies link this diet to some of the highest life expectancies and lowest heart disease rates in the world. They’re also a nice source of protein (especially for vegans and vegetarians), with about 6 grams per ounce.
You don’t have to eat a lot of pistachios to reap the benefits. But beware! Their buttery, rich flavor makes them easy to over-indulge in.
What’s the right serving size? Aim for 1 to 1½ ounces a day. (That’s about a handful.) Or, if you’re more the counting sort, there’s roughly 49 pistachios in an ounce.
What’s the greatest approach to keep from overindulging in them? One tip, according to Jeffers, is to purchase them whole rather than the kind that has the shells already removed. You’ll need to pry open the shells, so it will take a little longer to eat them, she explains. The shells serve as a wonderful visual reminder of how many calories you’ve consumed. This could assist in keeping you on track with portion control.
Additionally, pistachios aren’t just for nibbling. What is a simple approach to including them every day in your diet? Jeffers recommends using them as a garnish (Think of them as the perfect way to top off a healthy stir-fry, soup, salad, or even hummus.) Pistachios can be used in a wide variety of recipes, from quick bread to pesto.
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How to Prepare and Eat Pistachios
Pistachios have a hard shell, making them occasionally difficult to eat. You can pry open a cracked pistachio using the shell of another pistachio. The nuts can be placed on a chopping board, covered with a towel, and beaten just hard enough to crack the shells if there isn’t a crack.
Pistachios can be kept fresh (shelled or unshelled) in the fridge for up to a year or in the freezer for up to three years.
You can enjoy them raw, on their own, and in things like:
- Salads
- Ice cream or gelato
- Baklava (a sweet pastry)
- Pesto
- Nut butter
- Biscotti
- Granola
- Turkish delight
- Yogurt
Are pistachios fattening?
Pistachios are heavy in calories and fat, however, the fat is monounsaturated fat. Low-density lipoproteins (LDL), or bad cholesterol, can be decreased by this kind of fat, which also lowers the risk of stroke.
According to the American Heart Association, in order to lower the risk of cardiovascular issues, a person’s diet should mostly consist of monounsaturated fat. Pistachio consumption in moderation shouldn’t have an impact on someone’s weight.
Purchasing shelled varieties is one approach to limiting pistachio consumption. This can aid in slowing down consumption, enabling the individual to recognize when they are full and lowering the chance of overeating.
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Do pistachios cause constipation?
Due to their high fiber content, pistachios can aid with constipation rather than causing it. However, those who are sensitive to or allergic to nuts may develop digestive issues like diarrhea, gas, bloating, or stomach cramps.
Before adding nuts to their diet, people who think they may have nut sensitivity should consult a healthcare provider.
Other effects
Pistachios are the perfect food to have before working out because they release energy gradually. They include protein, which can aid in muscle recovery following exercise.
Additionally rich in vitamin E and other antioxidants, pistachios may offer some protection against some cancers.
They also contain resveratrol, which has demonstrated promise in the treatment of Parkinson’s and Alzheimer’s disease.
There is no proof that eating pistachios will help lower the risk of these disorders or treat the symptoms, although the development of such a treatment is still in its early phases.