Are Pistachios Good for You?
Like other nuts, pistachios have quite a bit of fat and consequently plenty of calories per serving. Does this mean that pistachios are an unhealthy junk food? Far from it. These sweet, oily nuts are a heart-healthy, nutrient-dense food. Taking a more in-depth look at the nutrition facts, you’ll see that yes, pistachios are good for you.
Pistachios and Fat
Exactly how much fat is in one serving of pistachios? For a 1 ounce serving of dry roasted, unsalted nuts there are 13 grams of fat and 160 calories. While this may seem like a lot at first glance it is not when you take a look at what type of fat is involved. A serving of pistachios has only 2 grams of saturated fat, the rest are unsaturated fatty acids. There is no cholesterol in these nuts.
While a small amount of saturated fat is required by the body for healthy cell walls, brain health, and energy ( the 2 grams in 1 ounce of pistachios is 8% of the daily recommended allowance for saturated fat) an excess can lead to an increased risk for heart disease. Unsaturated fatty acids on the other hand, which are slippery at room temperature, help to remove plaque build-up along artery walls and are actually beneficial for the heart. One serving of pistachios has 6.8 grams of monounsaturated fatty acids and 3.9 grams of polyunsaturated fatty acids.
When it comes to tasty, high-calorie snacks, pistachios are definitely one of the healthiest choices, along with other nuts.
Rich in Protein, Low in Carbs
Not only are these nuts a heart-healthy snack, they are a good source of protein, with minimal carbohydrates and a decent amount of fiber. One serving has 6 grams of protein, 8 grams of carbohydrates, and 3 grams of dietary fiber. Eating a serving of pistachios will make you feel full with the fat, protein, and fiber content. This is an energizing food that can really get you through the day when you are hungry and your blood sugar levels are dropping. And for those on low-carb diets, pistachios are a great choice for a mid-day snack.
Vitamins, Minerals, & More
Good for the heart, an excellent source of energy, and even a filling diet food, there is no reason not to indulge in an ounce of pistachios. There are in fact more reasons to keep this food on hand as a healthy snack. Pistachios are an excellent source of several B vitamins, phosphorus, copper, and manganese. The B vitamins are necessary for the proper metabolism of food and energy production, for brain health, and for healthy nerves, skin, eyes, and muscle tone. Phosphorus is needed for cell growth, proper heart rhythm, and kidney function. Copper helps with healing, energy production, and it is necessary to balance with zinc and vitamin C. Manganese is important for strong nerves, immune health, and blood sugar regulation.
Pistachios are also a good source of amino acids such as arginine. This nutrient is important for heart health. Phytosterols found in this food, and many other nuts and legumes, help to lower cholesterol levels by competing for absorption with cholesterol. This list of nutrients continues as these nuts are also a great source of antioxidants such as lutein, beta-carotene, and gamma-tocopherol.
So, are pistachios good for you? There isn’t really any reason that this food is bad for you, as long as it is consumed in moderation. A one
ounce serving a day is beneficial, rather than detrimental. However, it is important to avoid pistachios that are covered in salt, and as great as the actual nuts are, a delicious scoop of pistachio ice cream will have to remain an occasional treat in you healthy diet.
References
Balch, Phyllis A. " Prescription for Nutritional Healing." Fourth Edition (Penguin Books, 2006).
Pistachio Health https://www.pistachiohealth.com/consumer/heart-health
Nutrition Facts https://nutritiondata.self.com/facts/nut-and-seed-products/3136/2
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