Are Pistachios Healthy? Benefits and Nutritional Value of Pistachios
Pistachios are less popular due to their price and peeling, but are they healthy? Is it worth it? Find out here.
Are pistachios healthy?
Yes, pistachios are very healthy. Compared to many other nuts, they contain fewer calories and at the same time more protein. Are you curious about all the health benefits of these nuts? Then read on quickly.
What are pistachios?
Pistachios, like peanuts, are not a nut from a botanical point of view. Pistachios are actually stone fruits. They grow on a small tree from the wig tree family (Anacardiaceae) called the pistachio (Pistacia vera). In addition to pistachios, the seeds are also called pistachio kernels and seeds.
The nuts are light green and/or brown in color. The taste is sweet and a bit salty. Unprocessed pistachios have a softer texture than the processed variety.
What is a Nutritional Value of Pistachios?
Below you can read the nutritional values of 20 grams of pistachios (a handful).
- Energy: 118 kcal
- Fat: 9.7 g
-Of which saturated fat: 1.1 g - Carbohydrates: 2.2 g
-Of which sugars: 1.1 g - Fiber: 1.9 g
- Protein: 4.8
- Salt: 0 g
What nutrients do pistachios contain?
Below you can read which nutrients a handful of pistachios (20 grams) contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 174 mg | 3500 mg |
| Calcium | 26 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 27 mg | Men 350 mg Women 300 mg |
| Iron | 0.9mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 4 µg | 70 µg |
| Vitamin A | 2 µg | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 1 mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.13mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.03mg | 1.6mg |
| Vitamin B6 | 0.23mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 6 μg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.4mg | 16 mg |
| Vitamin C | 0 mg | 75 mg |
| Iodine | 1 μg [1] | 150 μg Pregnant and/or lactating women 200 μg |
What are the health benefits of pistachios?
Pistachios have several health benefits. They contain many unsaturated fatty acids, which, among other things, provide you with important fat-soluble vitamins. A number of health benefits are listed below.
It contains few calories
Compared to other nuts, pistachios contain relatively few calories. For example, walnuts contain 176 kcal and pecan nuts 180 kcal per handful. Pistachios contain only 118 kcal per handful.
It is true that a handful of pistachios weighs less than other nuts, namely 20 grams instead of 25 grams. This is simply because these nuts are less heavy.
So do you want to enjoy a handful of nuts more consciously? Then choose the pistachio nut!
It contains several important nutrients
In addition to vitamins and minerals, pistachios also contain antioxidants and bioactive substances. Antioxidants are substances that scavenge free radicals, which can cause damage to tissues and cells.
This can potentially cause premature aging and disease in the long term. Free radicals are caused by normal body processes and external factors, such as the sun and smoking.
Bioactive substances are substances that have a physiological activity or function. It is suspected that bioactive substances have the same effect as vitamins and minerals.
It is very striking that pistachios are very rich in thiamin (vitamin B1). With a handful (20 grams) you get no less than 20% more than the recommended daily amount.
RESUME
Pistachios have fewer calories than other nuts, so they are a better choice if you are watching your calories. They also contain many important nutrients, such as antioxidants and vitamin B1.
It contains a lot of proteins
The pistachio nut also beats many other nuts in terms of proteins. Proteins are important building materials for the production and repair of cells.
The amino acids (building blocks of proteins) play a role in many functions in our body, such as energy metabolism and maintaining a good hormone balance.
Pistachios contain all essential amino acids. These are amino acids that we must obtain through diet. The amount of the amino acid L-arginine is especially high. This amino acid is important for good resistance and normal blood circulation.
Summary
Pistachios are full of protein, which is important for your cells. They contain all essential amino acids, such as L-arginine, which are good for your resistance and blood circulation.
Can be good for the intestines
Pistachios contain fiber, which can have a positive effect on the intestines. There are two types of fiber, insoluble fiber and soluble fiber.
The insoluble fibers support good bowel movements. They act like a kind of sponge that absorbs water. In this way they ensure good consistency of bowel movements.
The soluble fiber feeds your gut bacteria, which supports the health of your gut microbiome (composition of healthy bacteria in your body). With a healthy gut microbiome you are less likely to have problems digesting food.
RESUME
Pistachios are good for your intestines, thanks to their fiber that supports your bowel movements and intestinal bacteria.
Pistachios are good for your heart
Pistachios consist mainly of fats, most of which consist of unsaturated fatty acids (healthy fats). By replacing saturated fats with unsaturated fats as much as possible, you have a lower risk of cardiovascular disease. This probably does not apply to saturated fats from cheese, dairy and yoghurt.
Some of the fats consist of omega-3 fatty acids. These fatty acids not only reduce the risk of cardiovascular disease, but can also lower blood pressure and cholesterol.
This is evident from studies in which test subjects ingested omega-3 fatty acids by eating oily fish. As a result, it is not yet certain whether this effect is actually caused by the omega-3 fatty acids or by other substances in fish, or whether it also occurs when eating nuts.
In addition, fats ensure that you get important fat-soluble vitamins, such as vitamin E.
Summary
Pistachios are good for your heart because they contain healthy unsaturated fats and omega-3 fatty acids. This can help lower your blood pressure and cholesterol and reduce your risk of cardiovascular disease.
Do pistachios help with weight loss?
Pistachios can certainly help you lose weight. In America they are even called the ‘skinny nut’. There are a number of studies that suggest that eating pistachios has a positive effect on weight loss. Unfortunately, there is no hard evidence yet.
These nuts do contain proteins and fats, both of which can provide a longer satiating effect. This makes it easier to eat less.
If you want to lose weight, it is also important to eat enough proteins. This way you lose less muscle mass.
This means your energy needs decrease less, which makes losing weight easier. In addition, pistachios contain fewer calories than many other nuts.
Preferably choose unshelled pistachios instead of peeled pistachios. Peeling the nut also helps you lose weight. By peeling you eat less quickly, which gives you the signal faster that you are full.
This also makes you more aware of your food, which is important if you want to lose weight. People who ate shelled pistachios were also more likely to overeat.
RESUME
Pistachios can help you lose weight because they contain a lot of fats and proteins. These ensure a longer feeling of satiety. Preferably choose the unpeeled variety, so that you eat more consciously.
Why are pistachios so expensive?
Pistachios are a lot more expensive than other nuts. There are even ‘pistachio thieves’. The high price has several reasons. For example, pistachio trees are difficult to care for and are very sensitive.
It also takes a lot of work to get good quality pistachios. The soil must be fertilized and care must be taken to prevent the sun from burning the nuts. Moreover, there is only one harvest per year.
Are unsalted or salted pistachios healthier?
Many people love salted nuts. But are salted pistachios healthy? Unfortunately we have to disappoint enthusiasts. Consuming too much salt has many health disadvantages. It increases the risk of cardiovascular disease and is bad for your kidneys.
On average, we in the Netherlands already consume far too much salt through other foods. Therefore, be smart and choose the unsalted version.
Are roasted pistachios healthy?
If you want to make the healthiest choice, choose raw pistachios. Roasted pistachios (roasted nuts) are roasted in oil, which increases the fat content of the nuts. In addition, some of the nutrients are lost during roasting.
How many pistachios can you eat per day?
Although pistachios contain fewer calories than many other types, they remain an energy-dense food. If you consume too much of it, there is a good chance that you will consume too many calories throughout the day.
That’s why it’s important to eat it in moderation. Stick to one to two handfuls per day. Also alternate with different types of nuts, such as walnuts and macadamia nuts . This way you can benefit from the health benefits of all types of nuts.
Is peanut or pistachio healthier?
Pistachios contain fewer calories and fats than peanuts, but therefore also less protein. However, pistachios do contain more fiber.
Peanuts contain higher amounts of several nutrients, but pistachios contain higher amounts of many B vitamins.
Conclusion
Pistachios are a healthy choice, provided you choose the raw and unsalted variety. Eat them as a snack or add them to a dish as a seasoning.
It is striking that a handful of pistachios weighs less than other types of nuts, namely 20 grams instead of 25 grams. This nut also contains fewer calories and more protein than many other types of nuts.
