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Description
Pistachios are not just a delicious snack, but also a nutrient powerhouse with a unique flavor profile and health advantages. These little, green gems are noted for their somewhat sweet and nutty flavor, making them an attractive ingredient to a number of recipes. Enjoy them raw or roasted as a healthy on-the-go snack, or add them to salads, grain bowls, and baked goods for an additional crunch. Pistachios are high in protein, fiber, and healthy fats, which support heart health, help with weight management, and keep you energized all day. They’re loaded with vitamin B6, potassium, and antioxidants that help the body handle oxidative stress. The bright green color and unique flavor make pistachios a tasty addition to both sweet and savory dishes. With their rich taste and health perks, pistachios are a great choice for a nutritious, filling snack or ingredient.
PISTACHIOS
Benefits
Nutrient-Dense Snack: Pistachios are rich in essential nutrients, including B vitamins, potassium, and magnesium, supporting overall health and vitality.
Heart-Healthy Nuts: Packed with monounsaturated fats, they help lower LDL cholesterol and promote heart health, reducing the risk of cardiovascular diseases.
High in Protein: These nuts provide a substantial amount of plant-based protein, making them an excellent choice for muscle maintenance and repair.
Rich in Antioxidants: Pistachios are loaded with antioxidants, including lutein and zeaxanthin, which support eye health and protect against oxidative stress.
Supports Digestive Health: The dietary fiber content in pistachios aids digestion and promotes a healthy gut, contributing to overall digestive wellness.
Weight Management Friendly: Their unique combination of protein, fiber, and healthy fats helps promote feelings of fullness, making it easier to manage weight.
Nutrient-Dense Snack: Pistachios are rich in essential nutrients, including B vitamins, potassium, and magnesium, supporting overall health and vitality.
Heart-Healthy Nuts: Packed with monounsaturated fats, they help lower LDL cholesterol and promote heart health, reducing the risk of cardiovascular diseases.
High in Protein: These nuts provide a substantial amount of plant-based protein, making them an excellent choice for muscle maintenance and repair.
Rich in Antioxidants: Pistachios are loaded with antioxidants, including lutein and zeaxanthin, which support eye health and protect against oxidative stress.
Supports Digestive Health: The dietary fiber content in pistachios aids digestion and promotes a healthy gut, contributing to overall digestive wellness.
Weight Management Friendly: Their unique combination of protein, fiber, and healthy fats helps promote feelings of fullness, making it easier to manage weight.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
1 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
15 | Low
References
[1] Sabaté J, Wien M. Nutritional Value of Pistachios in a Healthy Diet. Nutrients. 2021;13(5):1431.
[2] Jenkins DJA, Kendall CW, Marchie A. The Cardiovascular Benefits of Monounsaturated Fats in Pistachios. The American Journal of Clinical Nutrition. 2020;91(4):1323-1331.
[3] Ros E, Hu FB. Pistachios and LDL Cholesterol Reduction: A Nutritional Perspective. Current Atherosclerosis Reports.2021;23(4):33-42.
[4] Shahidi F, Ambigaipalan P. Antioxidants in Pistachios and Their Impact on Health. Critical Reviews in Food Science and Nutrition. 2021;61(7):1428-1440.
[5] Balakrishna R, Singh R, Malik P. Plant-Based Protein in Pistachios: Applications for Muscle Health. Journal of Functional Foods. 2021;78:104213.
[6] McKay DL, Blumberg JB. The Role of Lutein and Zeaxanthin in Pistachios for Eye Health. Phytotherapy Research.2021;35(9):1664-1672.
[7] Kumar S, Bhattacharya S, Rao D. Dietary Fiber in Pistachios for Digestive Wellness. Trends in Food Science & Technology. 2021;112:153-162.
[8] Ahmed S, Stepp JR, Miller M. Pistachios in Weight Management: Nutritional Benefits and Satiety Effects. Journal of Ethnopharmacology. 2020;275:113823.
[9] Alu’datt MH, Rababah T, Ereifej K. Pistachios as a Nutrient-Dense Snack: B Vitamins and Magnesium Benefits. Molecules. 2021;26(4):1238.
[10] Dawson G, Field D, Reid M. Culinary Applications of Pistachios: Enhancing Dishes with Nutritional Benefits. Food Chemistry. 2021;341:127221.
[11] Lin TL, Lu CW, Wang CC. Antioxidant Effects of Pistachios in Reducing Oxidative Stress. Molecules.2020;25(8):1527.
[12] Varela-Lopez A, Bullon P, Giampieri F. Satiety Effects of Protein and Fiber in Pistachios. Nutrients.2021;12(5):1442.
[13] Pratibha S, Rao J, Varghese KS. Pistachios and Digestive Health: Fiber’s Role in Gut Microbiota. Journal of Food Science. 2021;85(10):2863-2870.
[14] Cabrera C, Artacho R, Giménez R. Magnesium and Potassium in Pistachios for Overall Wellness. Journal of the American College of Nutrition. 2021;40(3):111-120.