Pistachios – a powerhouse of nutrients

Good things come in small packages and if that’s the case, pistachios are very good.  Referred to as “the green nut,” pistachios have been known to mankind as far back as 6000 BC and to this day we are still cracking them.   Coming from the Greek word, pistakion, these little green treats can hold their own nutrition-wise when compared to other nuts.

Research has also suggested that pistachios have numerous health benefits including helping to support an active lifestyle and reducing the risk of nutrition-related diseases.

Here are five good reasons making pistachios the perfect nut of choice:

1.  A perfect post exercise snack

When you finish a workout, you want a snack that is not only satisfying but also supplies your body with the energy and important nutrients it requires to refuel after exercise.  Pistachios meet these criteria perfectly.  In addition to being tasty and portable, pistachios offer far more than just calories and protein.  They are filled with hard-to-get nutrients like magnesium and vitamin A and other phytochemicals that are health protective.  They are also a good source of copper and manganese. 

When we workout intensely sweating up a storm, the body loses potassium.  This major electrolyte plays an important role in normal body functions, such as nerve function and muscle control.  Pistachios help meet your need for potassium as a one-ounce serving (equivalent to 49 nuts) has as much potassium as half a large banana.

2.  Weight management

Including pistachios as part of your regular diet may help with weight management. Just the act of opening pistachio shell to get out the nut slows down the eating process, which can lead to greater satisfaction and fullness after eating.  A one-ounce serving of pistachios only has 160 calories and are packed with nutrients your body needs to stay healthy.  This makes pistachios one of the lowest calorie nuts in a single serving. 

When it comes to weight management, one study found that after 10 weeks of 20-something aged women who included a couple of servings of pistachios to their daily diet were able to maintain their weight without gaining any additional weight. 

3.  Heart health

Your heart will especially love pistachios as they contain an array of nutrients contributing to the health of your heart.  In addition to good-for-you fats, pistachios also have plant-based compounds that may act as antioxidants, including vitamin E, polyphenols, and carotenoids like lutein and zeaxanthin.

Scientific research has shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol and other measures of oxidative damage.  Research has also shown that eating calorie-controlled amounts of pistachios may help to support healthy cholesterol levels. 

It has also been found that people who ate a Mediterranean diet with either one ounce of nuts per day or one liter of olive oil per week had a 30% reduction in heart disease-related events. 

4.  Blood sugar management

For those with diabetes, pistachios should be their nut of choice.  Several studies have shown the potential benefits of eating nuts, including pistachios, on blood glucose and insulin sensitivity.  By adding pistachios to different common carbohydrate foods, such as rice and pasta, it may help reduce relative blood sugar response.

Pistachios can be part of a balanced diet and a sound strategy to help lower the risk of developing type 2 diabetes. 

5.  Pistachios nutritional power

Pistachios have been known for centuries of their considerable health benefits.  Not only are they a source of many essential vitamins and minerals, monounsaturated and polyunsaturated fatty acids, protein, and fiber, but they also provide plenty of phytochemicals, plant compounds known for promoting health and well-being.

Naturally cholesterol-free and sodium-free, pistachios contain 13 grams of fat per one-ounce serving with the majority (11.5 grams) coming from monounsaturated and polyunsaturated fats. 

Get cracking

By now you should be convinced pistachios are a healthy snack to be enjoyed several times a week.  Get creative with them by adding pistachios to savory dishes such as pastas, marinades and crusts for meat entrees, salsas, and stir-fries as well as toppings for salads, yogurts, and dip. 

When storing, prevent fatty acids in pistachios from oxidation and going rancid, by keeping them in an airtight container in the refrigerator at 40 degrees Fahrenheit for up to 1 year.  At room temperature or 68 degrees Fahrenheit, they should be kept in a dry environment and will last several months. 

So, it’s time to get cracking and start singing the praises of pistachios.