Over the past several months, I have taken an interest to eating pistachios. Not only do they taste great, they are fun and quite addictive to eat.
Technically a fruit, Pistachio’s come from the Pistacia Vera, a small tree located in the Middle East and Central Asia and are a member of the cashew family.
People have been eating these delicious seeds since 7,000 B.C. and they’ve been used in a variety of dishes both sweet and savory.
Pistachios are well known for their high levels of vitamin B6 which among other things, helps to regulate blood sugar, maintain a healthy heart, and aid in cognitive development.
They’re also high in potassium boasting more potassium than half a banana in just one ounce. Here are a few other vitamins they’re known for:
- Phosphorus
- Thiamin
- Copper
- Manganese
When it comes to macro nutrients, Pistachios contain healthy fats and just one ounce contains a whopping 12-grams of fat. They have 3 grams of fiber, 8 grams of carbs, and 6 grams of protein.
So aside from being absolutely delicious and nutrious, what are some other reasons I love them so much??
They’re high in antioxidants.
Anytime I hear about a food being high in antioxidants–I’m all over it, especially as I age. Antioxidants are vital to your health by providing cell damage and reducing the risk of diseases as such as cancer.
Pistachios contain high levels of lutein and zeaxanthin which are both very important for maintaining eye-health. These antioxidants help to protect the eyes against damage caused by blue light and age-related vision impairment/loss.
They also contain polyphenos and tocopherols–2 antioxidants which are well-known for protecting against heart disease and cancer.
Promote healthy gut bacteria.
These nuts contain high levels of fiber which moves through your digestive system mostly undigested but some types of fiber are digested by good bacteria in your gut.
The digested fiber becomes fermented by the gut bacteria which then gets converted into short-chain fatty acids. This helps to reduce risk of developing digestive disorders, cancer, and heart disease.
Can lower blood sugar.
Although they have a high carb content when compared with other nuts, pistachios are generally lower on the glycemic index so they don’t tend to spike your blood sugar.
Studies show that adding just 2 ounces of pistachios to a carb-rich diet led to a decrease in blood sugar response after a meal in healthy individuals (by 20-30%)
Their high levels of antioxidants, magnesium, carotenoids, and phenolic compounds have all been found to aid in blood sugar control.
They may lower risk for heart disease.
The antioxidants in pistachios help to lower blood cholesterol and improve blood pressure leading to a decreased risk of heart disease.
When compared to other nuts, Pistachios had the strongest effect of all on reducing both systolic and diastolic blood pressure.
They’re a great source of protein for vegetarians and vegans.
I often go weeks and sometimes months without eating meat in order to detox and take a healthy break. I do sometimes get concerned that I am not getting enough protein and would much rather get it from sources other than just protein-powder.
Luckily, pistachios are high in protein containing 6g in just a one-ounce serving. In fact, their weight is comprised of 21% protein so they’re fabulous for people who can’t get their protein from animal or meat sources.
They’re easy to pack and transport.
Perhaps my favorite reason for why I love pistachios!
I always keep a small bag filled with pistachios in my purse for when hunger strikes! They help to keep me full and satisfied regardless of where I am.
If you aren’t a pistachio person, or have never tried them before, now may be a good time to start. My wellness journey has had to include pistachios and other types of nuts and seeds in order to help me feel my best.
Eating this super-food may be an awesome way to improve your health–just remember to stick to the plain, unsalted variety whenever possible and avoid over-eating. Balance, my friends! 😀
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/16633129
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#h10
https://www.medicalnewstoday.com/articles/322899.php