Discover the shocking health benefits of pistachios.
These little nuts are more than just a tasty delicacy.
When it comes to nuts, pistachios are often overlooked, even though they are little nutritional goldmines.
These little bites are high in fiber, heart-healthy fats, and a good source of filling protein
Pistachios are packed with nutrients
Pistachios are antioxidant-loaded nutritional powerhouses that help minimize free radicals and fight oxidative stress in the body.
They also contain an incredible amount of vitamin B6, whose properties support healthy brain development and immune and nervous system functions. But that is not all.
A pistachio is a very good nut. It has all the essential nutrients except vitamin C.
Pistachios are rich in omega-three fatty acids and have three different types of antioxidants.
They also contain protein, healthy fats, good carbohydrates, fiber and vitamin A.
The amount of nutrients that a single pistachio contains is really impressive. “
Protein is key
It helps to know that a serving of pistachios is 1 ounce or 28 grams or about 49 nuts. It may seem like a lot, but they are quite small without their shells.
Pistachios offer 6 grams of plant protein per serving and help fuel your body with essential amino acids.
As one of the highest protein nuts, pistachios are an excellent addition to a well-balanced eating pattern.
This means that they can be especially helpful for vegetarians or people trying to cut down on the protein they get from animal sources.
The fiber gives pistachios super powers
Pistachios are high in fiber, which research has found to promote stable blood glucose levels and digestive regularity.
One serving contains 3 grams of fiber. Walnuts act as a prebiotic and provide nutrients for the good bacteria located in the gut microbiome , which is essential for the gut and overall health.
Health benefits of pistachios
Plus, high-fiber foods help you feel full, so you’re less likely to seek out less nutritious foods.
1. Pistachios are a blessing to your heart.
Studies show that including pistachios in your daily nutrition plan can be beneficial for cardiovascular health and lower risk factors for associated diseases.
Almost 90% of the fats found in pistachios are the monounsaturated and polyunsaturated types that are best for you, which have been shown to have positive effects on LDL (“bad”) cholesterol and actually lower your levels.
On top of that, research shows that pistachios can help with blood flow and blood pressure.
2. Pistachios can also reduce inflammation
It all comes down to the high polyphenol content of walnuts. Inflammation is the cause of almost all diseases.
Most of the time, inflammation, especially in heart disease, is measured by the amount of something called interleukin six in the blood, and there is a direct relationship between taking polyphenols to reduce heart risk. “
3. Raw pistachios are minimally processed
Good news if you are trying to cut down on the processed foods you eat: Pistachios are probably one of the least processed foods out there.
Nature opens them up on the tree and then they have this really cool machine that just sits at the base of the tree with some kind of big net / shield and then shakes the tree and all the beans fall into the container.
It is sent to a drying facility and then roasted. That’s it. No human hand touches it during processing.
How to collect packaged pistachios:
You’ll find a variety of pistachios on store shelves, and they are all quite tasty.
They can be enjoyed raw, roasted, shelled, or flavored. He loves those seasoned with chili lime, tamari or cumin and black pepper.
Check the sodium to make sure it is on the low end, making it less than 5% of the daily value for sodium.
If you have time, buying raw pistachios and roasting / flavoring them at home can also help control sodium intake.
You’ll also want to steer clear of honey-roasted options if you’re monitoring your sugar intake.
How to add pistachios to your diet:
Although they are perfectly tasty on their own, these nuts are surprisingly versatile. Try some of these strategies to incorporate pistachios into your eating plan.
• Use it as a garnish for rice dishes, salads or desserts.
• Mix with granola or smoothies.
• Crush and add to your favorite energy ball recipe.
• Mix with nut butter.
• We incorporate them a lot in our breading for meats.
Even something like chicken can become much more nutrient dense if you add crushed pistachios to it.
We hope the article on the shocking health benefits of pistachios has been of help to you.