Pistachio nuts are the edible seeds of the Pistacia vera tree. Pistachios and other nuts are a mainstay of the healthy Mediterranean diet.
Pistachios are tasty and fun to eat. Their buttery, rich flavor makes them a favorite of many people. They are also versatile and can be enjoyed in a variety of recipes.
Pistachios are very nutritious with a 1-ounce, or 28-gram serving of about 49 pistachios containing the following nutrients:
- Calories: 159
- Carbohydrates: 8 grams
- Fiber: 3 grams
- Protein: 6 grams
- Fat: 13 grams
- Potassium: 291 milligrams
Reasons to Eat Pistachios
1. Packed with Antioxidants
Antioxidants are vital to your health. They prevent cell damage and play an important role in preventing certain diseases like heart disease and cancer. Pistachios’ antioxidants include vitamin E, polyphenols and the carotenoids lutein and zeaxanthin. Both lutein and zeaxanthin have been found to promote eye health.
2. Lower Cholesterol
Pistachios have 13 grams of fat per serving. The majority of the fat is unsaturated fat (11.5 grams to be exact). These monounsaturated and polyunsaturated fats are actually heart-healthy. Studies have shown that adding pistachios to a healthy diet may help lower LDL (bad) cholesterol.
3. Lower Blood Pressure
Pistachios are a good source of potassium, which helps dilate your blood vessels. Pistachios also contain L-arginine which your body converts to nitric oxide. Nitric oxide also dilates the blood vessels. Vasodilators like potassium and nitric oxide help improve blood pressure levels.
4. Aid in Weight Loss
Pistachios are rich in fiber, containing 3 grams per ounce (28 grams). Both the fiber and protein increase feelings of fullness and help you eat less. In-shell pistachios are especially helpful, because the shelling takes time and slows the rate of eating.
5. Lower Blood Sugar
Although pistachios have a higher carbohydrate content than most nuts, they have a low glycemic index. This means that they do not cause large blood sugar spikes, and studies have shown that eating pistachios helps promote healthy blood sugar levels.
Ways to Enjoy Pistachios
- Snacking: Pair pistachios with fruit for an afternoon snack.
- Pistachio Butter: Blend into a nut butter.
- Salads: Use in place of croutons as a crunchy topping for salads.
- Pesto: Like other nuts, pistachios can be used to make pesto.
- Oatmeal Topping: Top oatmeal or any cereal with pistachios.
- Pilafs: Use pistachios as a topper for any whole grain pilaf.
- Baking: Use pistachios as a crust for baked fish or chicken.
The Mediterranean Diet Unplugged 