Coming from the Greek word pistákion meaning “the green nut,” pistachios are a beloved tree nut that have been around for centuries. But the popular snack nut is extremely versatile and can be used in everything from pesto to cookies. Here is everything you need to know about the nutritious nut, including pistachio benefits and side effects.
What are pistachios?
Pistachio are nuts that grow in clusters on large trees. They begin as yellow and reddish fruits that ripen to green and purple. “Most of the pistachios in the U.S. are grown in the naturally rich soils of California’s San Joaquin Valley, where the warm days and cool nights create the perfect setting to grow heart-healthy pistachios,” says Maggie Moon, M.S., R.D., head of nutrition communications for Good Housekeeping Nutritionist-Approved Wonderful Pistachios.
The popular nut is available with or without shells, and comes in raw or roasted varieties. Plus, they are packed with nutritional benefits. “Pistachios are also one of the highest protein snack nuts.”
Some other impressive pistachio health benefits include:
1. Pistachios are a good source of several vitamins and minerals.
Moon says that a serving of pistachios boasts more than 30 different vitamins, minerals and other nutrients. “Nearly 90% of the fat in pistachios is the better-for-you unsaturated type too.” A one ounce serving, which is about 49 pistachios, provides:
- 159 calories
- 13 grams total fat
- 2 grams saturated fat
- 8 g carbohydrate
- 3 grams fiber
- 6 grams protein
Plus, pistachios are also cholesterol-free, and Moon says that a serving provides more than 10% of the Daily Value for copper, vitamin B6, thiamin (B1), manganese and phosphorus.
2. Pistachios are a plant-based complete protein.
“Pistachios are a great plant-protein choice compared to meat because they are naturally cholesterol-free and add fiber to your day,” Moon says. She notes that since pistachios provide adequate amounts of all nine essential amino acids, this makes them a source of complete protein.
“The protein in pistachios is higher quality than other popular snack nuts, with a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 94 out of 100 for dry roasted pistachios. That’s a solid A right there,” Moon adds.
3. Pistachios may improve blood sugar control.
“Pistachios can be included as part of a healthy diet for eating right with diabetes,” Moon says. The American Diabetes Association even calls nuts a “diabetes superfood,” as their healthy fat profile and fiber counts can help with managing hunger and blood sugar control.
A study published in Diabetes Care found that pistachios consumption specifically may have glucose and insulin lowering effects in prediabetic individuals. Research in Type 2 Diabetics found pistachio intake to have favorable effects on blood sugar control as well.
4. Pistachios may combat inflammation.
Pistachios contain a unique makeup of powerful antioxidant compounds, including tocopherols, phylloquinone, carotenoids, chlorophyll and flavonoids. Research shows that the polyphenols and flavonoids are widely present in all portions of the pistachio nut and have anti-inflammatory properties too. “Pistachios’ green and red-purple colors come from antioxidants,” Moon says.
5. Pistachios may promote a healthy heart.
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Since about 90% of the fats found in pistachios are unsaturated, Moon says that they make for a very heart-healthy snack. “Scientific evidence suggests, but does not prove, eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
What’s more, the nuts are free from cholesterol and also a good source of fiber. Our experts advise opting for unsalted or lightly salted varieties to ensure they stay a heart-healthy choice.
6. Pistachios may foster mindful eating.
“Cracking open pistachio shells may slow you down during snack time,” Moon shares. “The empty shells may be a visual cue that helps snackers eat mindfully.” She adds that in-shell pistachios may help you “fool yourself full” because the leftover shells can be a visual cue for portions, potentially helping to curb intake. “We call this the Pistachio Principle.”
7. Pistachios may assist with weight management
Recent research found that regular consumption of pistachios was associated with increased dietary fiber intake, decreased sweets consumption and weight loss too. Plus, a one ounce serving offers a generous 49 pistachios for under 200 calories.
Can you eat pistachios daily?
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“Not only can you eat pistachios every day, there are good reasons you should,” Moon says. “Protein is an essential part of a healthy diet. As a complete protein, pistachios can help you meet your protein needs.”
She adds that this is especially important for vegans and vegetarians, but it’s also great for anyone just looking to add more plant protein to their day.
Are there any side effects or risk to eating pistachios?
Individuals who have issues chewing and/or swallowing may need to avoid pistachios and nuts in general. Those who have a tree nut allergy or pistachio allergy so follow their health care team’s guidance. But for most people, pistachios should be safe to consume and quite beneficial to eat regularly. If you have a peanut allergy, it’s important to check that the brand you chose does not process in a facility that contains peanuts.
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