pistachio nutrition | |
---|---|
nutrient | Pistachio nuts, raw (100g) |
calorie | 560 kilocalories (kcal) |
protein | 20g |
total fat | 45g |
monounsaturated fat | 23g |
polyunsaturated fat | 14g |
saturated fat | 8g |
carbohydrate | 27g |
fiber, total | 11g |
Vitamin B6 | 1.7 milligrams (mg) |
Vitamin E | 3 mg |
beta carotene | 305 micrograms (mcg) |
Lutein + Zeaxanthin | 2,900mcg |
folic acid | 51mcg |
potassium | 1,020mg |
magnesium | 121mg |
calcium | 105mg |
selenium | 7mcg |
Research on pistachios
weight management
Pistachios and other nuts can be a great help in weight management due to their protein, fiber, and healthy fat content. Several studies have supported the role of pistachio consumption in promoting satiety (satisfying fullness) when consumed as a snack.
However, systematic reviews and meta-analyses failed to show clear overall evidence that nut consumption leads to long-term weight loss in individuals with higher body weight.
A 12-week randomized controlled trial found that adding pistachios to a daily snack reduced hunger. It also increased satiety more than other commonly consumed high-carbohydrate snacks. Additionally, higher pistachio intake was shown to improve participants' daily diet and overall nutrient intake.
Another year-long study found that increasing daily intake of several nuts, including pistachios, reduced waist circumference and overall daily calorie intake. This suggests that pistachios and other nuts may help with weight management.
they have a healthy heart
Heart health is a category that examines the various factors associated with a robust cardiovascular system. This includes measures such as cholesterol, blood pressure, triglycerides, and the development of heart disease and heart failure.
Pistachios are high in monounsaturated and polyunsaturated fatty acids. Of particular note are oleic and linoleic acids, which account for more than half of the fat content of pistachios.
Polyunsaturated fats have long been studied for their heart health benefits. review of nutrient It is said to be particularly rich in polyunsaturated fat. oleic acid and linoleic acid Reduces fatty acids, cholesterol and cardiovascular disease risk.
A 2017 systematic analysis found several studies showing that pistachio consumption improved lipid profile by reducing low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and increasing high-density lipoprotein (HDL) cholesterol (“good cholesterol”).
Pistachio consumption also reduced cardiovascular risk in adults who consumed pistachios regularly. Results included reduced blood pressure, improved inflammatory blood markers, and lipid levels.
blood sugar control
A 2017 systematic review of several randomized controlled trials mentioned above found a significant amount of evidence supporting the beneficial effects of pistachio consumption on blood sugar control and insulin sensitivity (the body's ability to respond effectively to insulin to lower blood sugar levels). I did.
One study included in the review found that consuming pistachios with a slice of bread reduced the bread's glycemic response (how the body's blood sugar levels change after eating the food). This suggests that pistachios may help regulate blood sugar levels.
Another study found that consuming pistachios twice a day significantly reduced hemoglobin A1c and fasting blood sugar levels in people with diabetes. These are two essential blood measurements for determining blood sugar stability and overall health in people with diabetes.
An eight-week study of participants with prediabetes (a condition at risk for developing diabetes) found that consuming two servings of pistachios per day improved glucose metabolism and reduced insulin resistance by the end of 2019. (if not effectively lowered). research.
Additionally, this study shows the potential beneficial effects of pistachio consumption for people with diabetes or at risk of developing diabetes.
Antioxidative effect
oxidative stress Free radicals (when free radicals are not effectively removed from the body) are considered an essential underlying factor contributing to several common diseases, including type 2 diabetes, cardiovascular disease, and some types of cancer.
A meta-analysis examined the relationship between increasing overall dietary levels of antioxidants, including carotenoids, and the risk of death from all causes, including the diseases mentioned above. This review found that increasing dietary and blood levels of antioxidants was associated with a reduced overall risk of death.
Pistachios are nuts that contain the highest levels of antioxidant carotenoids, including beta-carotene, lutein, and zeaxanthin.
In addition to the overall antioxidant effects of carotenoids, pistachio consumption in particular has been found to reduce several markers of oxidative stress and inflammation. These include: Interleukins and Cytokines.
Nutrient Absorption and Gut Health
Pistachios provide a rich source of polyunsaturated and monounsaturated fatty acids. These fatty acids not only act as carriers for other important nutrients, such as the fat-soluble vitamins A, D, E, and K found in pistachios, but also act as antioxidant boosters. polyphenol.
There has been increased interest in the effects of pistachios and other nuts on gut health and gut microbiota (gut bacteria). Because nuts are rich in fiber and poly- and monounsaturated fatty acids, there is a belief that once digested, nuts can act as prebiotics (good fiber), creating a stronger microbiome.
Two systematic reviews and meta-analyses yielded somewhat conflicting evidence on whether nut consumption improves gut microbiota. One found a modest association between nut consumption and increased microbiome diversity (a measure of gut health), particularly bacteria that produce short-chain fatty acids.
Another analysis found few clear associations across studies, calling for further investigation into whether nut consumption has a positive effect on gut health.
Are pistachios good for me?
The above evidence suggests that pistachios are actually good for your health. They can be a healthy addition to almost any diet.
However, it is important to avoid pistachios if you are allergic to pistachios or any of their components. If you have a serious allergic reaction (itching, hives, trouble breathing), seek immediate medical attention. People with a known nut allergy should avoid consuming pistachios.
summary
pistachio nuts pistachio belonging to the genus Anacardiaceae family. There is evidence that pistachios were used in many ancient cultures, and pistachios are one of only two nuts mentioned in the Bible.
Pistachios are a rich source of protein, fiber, and healthy fats. It is also high in many vitamins, especially carotenoids, vitamin B6, vitamin E, and folic acid. It also contains minerals such as potassium, magnesium, calcium, and selenium.
As far as health benefits go, pistachios are great for heart health. It also helps with weight management and blood sugar control. The carotenoids in pistachios reduce oxidative stress, and the fiber and fat in pistachios help with nutrient absorption and support gut health.
The above evidence suggests that pistachios are actually good for your health. This can be a healthy addition to almost any diet. People with a known nut allergy should avoid consuming pistachios.