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:

Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause large blood sugar spikes ( 48, 49). Some frequently asked questions about eating pistachios are as follows: (1) How many pistachios to eat per day? However, moderate intake of pistachios may promote weight loss as dietary fibers and Omega fatty acids may provide stomach satisfy which controls overeating, a major cause of obesity. (10) Can Eating Too Many Pistachios give you headaches? In terms of energy and fat, they’re all fairly similar. Peanuts – which are technically legumes but are nutritionally like other nuts – have the fewest calories (but they’re still high in calories) and macadamia nuts the most. Most nuts are primarily a source of unsaturated fat but do contain some saturated fat as well.Methionine in pistachios may convert to cysteine and form cystine kidney stones. (7) May Cause Aflatoxin Allergy

A review of 21 studies found that eating pistachios reduced systolic blood pressure by 1.82 millimeters of mercury (mmHg) and decreased diastolic blood pressure by 0.8 mmHg ( 40). summary Aflatoxins are carcinogenic and may have a deadly effect on consumption. To stay safe, eat pistachios that are harvested and stored properly. Pistachios have been shown to have cholesterol-lowering effects. These nuts have fiber and high quantities of polyunsaturated and monounsaturated fats, all of which are linked to healthy cholesterol levels and reduced risk of heart disease . And research shows that eating pistachios – especially when compared to eating other nuts – results in lower blood pressure. Pistachios and pistachios shells are not generally toxic. However, pistachios may develop aflatoxins if they are not properly harvested and stored. If you take blood pressure medication, have a word with your doctor before including any kind of pistachios in your diet and ensure there’s no food-drug interference.

Nuts and your heart: Eating nuts for heart health

A study published in Diabetes Care found that pistachios consumption specifically may have glucose and insulin lowering effects in prediabetic individuals. R esearch in Type 2 Diabetics found pistachio intake to have favorable effects on blood sugar control as well. 4. Pistachios may combat inflammation. Pistachios are a good source of antioxidants and contain a higher amount than many other varieties nuts and seeds, according to some older studies ( 6, 7). 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. We’re eating more nuts than ever in the UK, partly because of a greater interest in health and plant-based eating. Gone are the days when the choice was between salted or dry roasted peanuts.

Kendall CW, Josse AR, Esfahani A, Jenkins DJ. The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. Eur J Clin Nutr. 2011;65(6):696-702. doi:10.1038/ejcn.2011.12

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One factor possibly contributing to pistachios’ weight loss properties is that their fat content might not be fully absorbed ( 22). Pistachios may reduce the risk of some cancers, such as colon cancer, due to their high fiber content. However, overeating pistachios may cause potassium overload on the kidneys and makes it difficult for the kidneys to get rid of excess potassium. In serious cases, tree nut allergy may cause anaphylaxis, a severe potentially life threatening allergic reaction. Source-Pixabay.com (5) Is Bad For People Suffering From Kidney Problems Brazil nuts are the highest in saturated fat – almonds and hazelnuts are the lowest. If you eat a range of nuts, you’re most likely to benefit from all the different nutrients they can provide. How healthy are nut butters?

United States Department of Agriculture Agricultural Research Service: “Basic Report: 12151, Nuts, pistachio nuts, raw.” A 2015 analysis of 21 studies reports that eating nuts may significantly reduce blood pressure in people without type 2 diabetes. Pistachios had the most significant effect of all the nuts tested on lowering systolic and diastolic blood pressure. Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them. In addition, they are rich in antioxidants, carotenoids, and phenolic compounds, all of which can help to control blood sugar. A 2017 study finds that a Mediterranean diet, rich in additional olive oil and pistachios, helps lower gestational diabetes, while a 2020 meta-analysis suggests that pistachio nuts might cause a significant reduction in fasting blood glucose levels. Pistachios have the highest levels of zeaxanthin and lutein among nuts, both of which protect your eyes from damage caused by blue light as well as macular degeneration, an eye disease that can cause vision loss as you age.

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Plants : "Pistachio Nuts ( Pistacia vera L.): Production, Nutrients, Bioactives and Novel Health Effects." Lorenzon Dos Santos J, et al. Oxidative stress biomarkers, nut-related antioxidants, and cardiovascular disease. Nutrients. 2020; doi:10.3390/nu12030682. National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance: Fact sheet for consumers.