Pistachio nuts are highly nutritious and they are delicious. Their abundance of fiber, antioxidants, and low glycemic index makes them good for keto and diabetes. In this post, we will thoroughly discuss pistachio benefits for health.
Research has shown that they are a good source of protein, minerals, vitamins, etc.*
An interesting fact about pistachio is that they have been around for as long as 300,000 years.*
People love pistachios and tend to put them in their meals or snacks. You can be very creative with the way you use them: you can crush them and sprinkle them over your yogurt, or you can use them as toppings in cakes, ice cream, etc.
Health Benefits Of Pistachios
They Are High In Fibre
A fiber-rich diet prevents certain heart diseases, such as hypertension, by lowering your blood pressure and cholesterol level. It also helps to maintain your blood sugar and fuel digestion.*
Pistachio nuts have more fiber than any other nut, and you can eat them as often as you like.
Rich Source of Proteins
Pistachios are known to have the nine essential amino acids* required by our body to get the full benefits of proteins.
Our bodies cannot produce some of these amino acids, so you can add pistachios to your diet to help you get these nutrients which help fuel your body.
Fewer Calories
Nuts are generally high in calories, but pistachios are among the lowest. It contains 159 calories compared to walnuts which contain 185 and 196 in pecans.*
It Contains Antioxidants
Antioxidants have properties capable of preventing cell damage, reducing your risk of having certain health conditions like cancer.*
Pistachios are a rich source of antioxidants like lutein and zeaxanthin*, which are essential for your eye and vision.
These compounds protect your eye from damage by blue light and can reduce some significant eye diseases.*
In 2010, research showed that people who consume pistachios have more antioxidants like lutein in their plasma.*
In addition, two types of antioxidants are present in abundance in pistachios, and they are polyphenols and tocopherol. They are essential in protecting you from cancer and heart diseases.**
Finally, when you consume them, these antioxidants are highly absorbed during digestion.*
Rich in Vitamin B6
A balanced diet of vitamin B6 prevents the risk of having anemia and heart disease. It regulates your blood pressure and aids the formation of hemoglobin: a molecule that carries oxygen with red blood cells.*
Eating pistachios gives you a bit of your recommended daily value of this nutrient.
Is It Okay To Eat Pistachios On A Ketogenic Diet?
If you are going to be on a ketogenic diet, the carbs in pistachios are high.*
The net carb for one ounce of pistachios is 4.7g, but because the nut is rich in nutrients,
In our opinion, you can include it as part of your keto lifestyle. Just ensure you are not consuming more than one ounce a day.
Are Pistachios Nuts Good For Diabetes?
In managing diabetes, two things are essential your blood sugar level and heart rate.
Pistachios have a low glycemic index, reducing your blood sugar level. The nut has several health benefits, and here are the top 5 for people with diabetes.
It Reduces Harmful Cholesterol In The Blood
Pistachios help to reduce LDL cholesterol in the blood (harmful cholesterol) and improve HDL cholesterol (good cholesterol).*
The nut generally lowers your blood pressure*, and all these benefits reduce your risk of cardiovascular disease.
It Lowers Your Blood Sugar Level
Studies have shown that pistachios help to reduce blood sugar by reducing the effects of insulin resistance in people diagnosed with type 2 diabetes.*
It is high in fiber and a rich source of antioxidants, carotenoids, vitamin E, and compounds containing phenols, all of which reduce your blood sugar.
Consumption Of Pistachios Reduces Gestational Diabetes
Gestational diabetes is diagnosed during pregnancy when the blood sugar is too high.*
Pistachio nuts in the gestation period are good, as it helps prevent gestational diabetes and improve other neonatal outcomes.*
Pistachios May Help You Lose Weight
Pistachios are rich in fiber and protein, which help you reduce your appetite and give you that feeling of fullness to maintain a healthy diet.**
Due to their fiber content, which helps prevent further weight gain, it also boosts your body’s metabolism. A recent study showed that obese people who consume pistachios daily lost 0.6 ounces of weight and had smaller waists than those who did not.*
Benefits Of Pistachios For Skin
It helps to nourish and moisturize your skin by increasing its elasticity. It is high in vitamin E, which helps to reduce skin dryness.*
They generally help your skin look younger, preventing aging and making it radiant.
Here is a list of why you should eat pistachios nuts for glowing skin
- It Acts As A Natural Moisturiser
Eating pistachios helps to smoothen and nourish your skin by preventing inflammation and irritation.
You can also apply the oil on your skin during summer because it’s a fantastic source of nutrients for the skin, hair, and nails. You can get the oil on Amazon.
- It Gives You Clear Skin
Pistachio Nuts Have a high vitamin E concentration and have been proven to give you clear skin. Pistachio also reduces the oil on your skin if you have oily skin.
- It Has Anti-Aging Properties
It is high in antioxidants which help to eliminate the free radicals that can cause wrinkles on the skin. Make pistachio oil or cream a part of your daily beauty care.
FAQs
Yes. The nuts are an excellent source of nutritional content that your body needs.
The total amount of pistachios you consume daily depends on your calorie needs. Adults generally shouldn’t take more than 2,000 to 2,400 calories per day. However, because they are a good source of protein and monounsaturated fat, pistachios can help you feel full and satisfied while giving you a nutritious meal.
Studies showed that one serving, or one ounce, of nuts (about 28 to 30 pistachios) has about 170–180 calories. So, if you’re trying to cut calories, limit yourself to no more than two servings, or 56–60 pistachios, each day.
Pistachios are high in fiber; consuming too much can lead to diarrhea and abdominal pain. Please consume in moderation.
Pistachios have a high potassium content, which may cause irregular heartbeat, nausea, weakness, and a slow pulse in people with kidney disease.
Conclusion
Pistachios are a great source of fiber, protein, antioxidants*, healthy fats, and other vitamins and minerals, such as thiamine and vitamin B6.
Its health effects may include weight loss benefits and lowered cholesterol and blood sugar levels.
Finally, they are delicious and fun to eat. Most people can significantly enhance their general health by incorporating pistachios into their diet.