What Happens to Your Body When You Eat Pistachios Regularly

It is not difficult to understand why you could eat pistachios every day. These little nuts are recognized for their distinctive mussels and their rich taste and are loved all over the world. Pistachios range from soft green to the pale ivory and offer a delightful crunch and a slightly sweet, nutty taste and make them a perfect companion in different meals and snacks. This is a rather nutritional nut. “Pistachios are a source for complete protein with all nine essential amino acids, they have healthy mono and poly-unspoken fats, they are loaded with fiber and contain antioxidants” Taylor Berggren, MS, RDN. But what if you actually eat pistachios every day? Fortunately, due to their abundance of nutrients, they can use some rather impressive advantages if they ned these nuts.

Why we love pistachios

You can help with blood pressure

Pistachios contain nutrients that support healthy blood pressure, including calcium and magnesium. They are also a natural potassium source, a mineral that helps to counteract the effects of sodium in the body and help promote better blood vessel function and normal blood pressure levels. In addition to these minerals, pistachios offer heart -healthy compounds such as phytosterols and antioxidants that can offer additional cardiovascular advantages. These nutrients can be responsible for the results of a meta -analysis of 13 randomized controlled studies in which it was found that pistachio consumption is associated with a decrease in systolic blood pressure (the upper number of a reading).

You can improve eye health

The beautiful, green and purple shades that have pistachios are partly due to the values ​​of two carotenoids that they contain: Lutein and Zeaxanthin. These carotenoids not only help to make pistachios look super paints, but also a crucial role in protecting our eyes. Lutein and zeaxanthin can be found in the retina and help to filter out potentially harmful light, which reduces the risk of eye diseases that lead to visual loss, such as. B. age -related macular degeneration and cataracts.

You can help with weight management

Some people still think that eating from nuts leads to weight gain. However, data show that pistachio consumption is not associated with weight gain or increased risk of obesity. Due to their unique nutritional profile, pistachios play a valuable role in weight management. The combination of protein and fiber in these nuts promotes feelings of filling, which can help prevent excessive food.

In addition, people who eat pistachios have a healthier diet. Eating pistachios for four months a day is associated with increased fiber intake and reduced consumption of sweets. And other data showed that the consumption of tree nuts (such as pistachios) as snacks is related to a reduction in waist circumference in young adult women compared to eating snacks with high carbohydrate.

You can help with blood sugar control

The food of pistachios can help you to cope with your blood sugar, which makes you an excellent choice if you have diabetes or prediabetes. Your combination of healthy fats, protein and fiber helps to stabilize blood sugar by slowing the absorption of sugar into the bloodstream.

You can improve your intestinal health

The food of pistachios can give your intestinal health a thrust. Together with their fiber, which can help them stay regularly, the nuts can also promote intestinal health. “In a study of 2023 it reports that the daily pistachio recording increased some bacteria in its microbiome, which is known for its ability to manufacture butyrat, an essential type of fatty acid that acts as a fuel for the cells in its colon,” says Berggren. Although more research – especially in humans – is necessary, it is important to take care of your intestinal health, for your digestion, your weight, your immune system and much more. Pistachios can be part of a male diet.

Nutritional information

Below are the nutritional information for 1 ounce (1 ounce) of peeled, non -salted pistachios:

• Calories: 165
• Carbohydrates: 8 g
• Food fiber: 3 g
• Total sugar: 2 g
• Added sugar: 0 g
• protein: 6 g
• Total fat: 13 g
• Saturated fat: 2 g
• cholesterol: 0 mg
• sodium: 1.7 mg
• Magnesium: 30 mg
• Folic acid: 14 mg
• Potassium: 277 mg

^{*Sugar in pistachios naturally occurs}

Are pistachios safe for everyone?

If you have an allergy to pistachios, these nuts are not safe to eat. (If you are allergic to other tree nuts, you can tolerate pistachios or not. Talk to your health service provider.) Otherwise outside of an allergy: “There is a very minimal risk of eating pistachios” Elizabeth Shaw, MS, RDN. However, it adds that the nuts can be a suffocating danger for children under the age of 4. So if you share the nuts with young eaters, they are best pureed as a dip.

In addition, those who have digestive problems can find that pistachios, if they are consumed in large quantities, can lead to complaints due to their high fiber content. After all, people with kidney stones or high potassium mirrors should consult a health service provider before involving pistachios in their diet because the nuts contain oxalates that can promote stone formation.

4 ways to enjoy pistachios

• Combining with other flavors: Pistachios have a naturally rich and slightly sweet taste that makes it a good choice for a variety of dishes. Eat a combination of sweet fruits such as grapes or apples with pistachios, combine with hearty cheese such as goat cheese or hot cheddar. (If you feel like it, go on and dribble a little honey over it or sprinkle about chocolate fruit.
• Use as topping: Add chopped pistachios to salads or yogurt to give a delightful crunch and a nutty taste. Professional tip: consider roasting pistachios slightly first to intensify your taste.
• Use as a protein coating: To create a delicious pistachio crust for proteins such as chicken, fish or tofu, crush pistachios into fine crumbs and combine them with breadcrumbs or panko. Season with herbs and spices and then coat the protein before baking or the pan in the mixture in the mixture.
• Add to the dessert: Chop pistachios and fold into cake batteries or biscuit dough. They can also be used on ice or sorbet, adding texture and a hint of nustiness.

Our expert

The inclusion of pistachios in your daily diet can be a positive and healthy choice. These nutrient -rich nuts are packed with protein, healthy fats and essential vitamins and minerals, which makes them an excellent snack option. The regular consumption of pistachios can support heart health, promote weight management and improve general well -being.