EATING PISTACHIOS DAILY? IS THAT SOMETHING WE SHOULD TRY?

Incorporating pistachios into your daily diet can offer a host of health benefits, ranging from improved eye health to better weight management and control over blood pressure and blood sugar levels.

Based on Eating Well’s data, a single ounce (28g) of pistachios delivers 165 calories with 6g of protein, 13g of fat (2g saturated), 8g of carbohydrates, and 3g of fiber. These nuts contain no cholesterol while providing 1.7mg of sodium, 14mg of folate, 30mg of magnesium, and 277mg of potassium. California dietitian Taylor Berggren commends pistachios for their well-rounded nutritional benefits.

"Pistachios are a source of complete protein with all nine essential amino acids, they have healthy mono- and polyunsaturated fats, they are loaded with fiber and they contain antioxidants," said the expert.

Regular pistachio consumption offers numerous health benefits:

BLOOD PRESSURE SUPPORT

Pistachios contain potassium, calcium, and magnesium that promote healthy vascular function. Research suggests they may help lower systolic blood pressure.

BETTER EYE HEALTH

The lutein and zeaxanthin in pistachios protect the retina from harmful light and reduce risk of age-related macular degeneration and cataracts.

WEIGHT MANAGEMENT ASSISTANCE

Despite being nuts, pistachios help control weight. Their protein and fiber increase satiety, preventing overeating. Studies show pistachio consumers tend to make healthier food choices overall, eating less sugar and more fiber.

BLOOD SUGAR REGULATION

Pistachios’ balanced profile of healthy fats, protein, and fiber helps maintain stable blood glucose levels, benefiting those with diabetes or prediabetes.

GUT HEALTH IMPROVEMENT

These nuts foster a healthy microbiome by increasing beneficial bacteria that produce butyrate, a fatty acid vital for colon health. While more research is needed, the potential digestive benefits are promising.

CANCER RISK REDUCTION

Medical News Today reports pistachios may contain higher levels of certain antioxidants than other nuts, including gamma-tocopherols, phytochemicals, and polyphenols. These compounds protect cells from damage and may lower cancer risk.

For maximum benefits, consume about one ounce daily of plain, unsalted pistachios in their shells.