Pistachios are slightly sweet, nutritious seeds despite being commonly called nuts. Originating in the Middle East, pistachio trees have now been growing for thousands and thousands of years and are a desired delicacy to this day. In what is now Iran, pistachio trade and ownership of pistachio groves once meant riches and high status and pistachios are rumored to have been a favorite of royalty like the Queen of Sheba.
Today, pistachios are much more readily available as they are now grown in many regions, including California which has become a major pistachio producer. Still, due to the labor intensive growing process, pistachios remain one of the most expensive nuts. The pistachio growing season entails a long, labor-intensive cultivation and harvesting which requires specific climates, significant time (years to reach peak production), and alternating years of harvest, plus costly processing to ensure quality, all factors leading to fewer nuts per tree and higher costs for farmers. Despite the significant price and intensive labor behind their production, pistachios remain popular due to their high quality nutritional value and uniquely desirable taste. Eating pistachios is associated with a number of beneficial health impacts such as increasing heart health, having an association with weight loss, and supporting healthy cholesterol and blood pressure levels.
Nutritional Benefits of Pistachios
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Complete protein source - Contains all nine essential amino acids with 5-6 grams of protein and 3 grams of fiber per ounce
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High protein-to-calorie ratio - Made up of 14-20% protein, much higher than most other nuts
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Rich in Vitamin B6 - One of the most vitamin B6-rich foods available, supporting blood sugar regulation, hemoglobin formation, and immune and nervous system health
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High in antioxidants - Contain molecules that help prevent cell damage and reduce the risk of health conditions like cancer; higher antioxidant levels than many other nuts and seeds
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Contains protective polyphenols and tocopherols - Two types of antioxidants that may help protect against cancer and heart disease
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Essential amino acids - Rich in amino acids that must come from diet since the body cannot produce them
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Healthy fats and minerals - Provide 12-13 grams of healthy fats and 6% daily value of potassium (equivalent to half a banana) per serving
Potential Health Benefits
Pistachios have been linked to many health benefits such as weight loss. For instance, they are one of the lowest-calorie nuts and contain a greater protein to calorie ratio than most other nuts do. As such, pistachios make managing calories easier than some other nuts do. Each oz (28 g) of pistachios contains about 159 calories, compared with 185 calories in walnuts and 196 calories in pecans. Additionally, pistachios have a high concentration of fiber and protein. This protein and fiber can make you feel full longer and help you manage your weight. Some research even suggests that regular consumption of pistachios may be connected to a reduction in BMI, a body fat estimate. Still, pistachios were not associated with changes in body weight or belly fat. Another study found that participants who ate pistachios experienced reductions in blood pressure, ate fewer sweets, and increased their fiber intake, all characteristics that may lead to weight loss. Pistachios are also considered a low glycemic index food, meaning they won’t cause major blood sugar spikes, and can be enjoyed by diabetics. Additionally, they have been indicated to improve blood pressure, more so than other nuts. Eating pistachios may help reduce fasting blood sugar and improve insulin resistance. Pistachios may help lower cholesterol with studies finding reductions in total and LDL (bad) cholesterol and increases in HDL (good) cholesterol. Pistachios have fiber and high quantities of polyunsaturated and monounsaturated fats which are linked to healthy cholesterol levels and reduced risk of heart disease. Pistachios are especially rich in lutein and zeaxanthin, two important antioxidants for eye health. Lutein and zeaxanthin are not found in other nuts and have been linked to protecting your eyes from blue light damage and a decrease in the risk of developing macular degeneration, an age-related retinal condition without a cure impacting central vision. Pistachios are high in fiber, some of which can act as a prebiotic food that is digested by the gut's good bacteria to help them grow. The gut bacteria are then able to ferment the fiber and convert it into short-chain fatty acids, which help reduce your risk of cancer, heart disease, and digestive disorders. Finally pistachios are a good source of amino acids and some studies suggest that the amino acids in pistachios lower the amount of fat and sugar (glycemic index) in your blood and can tone up your blood vessels, making them more flexible.
Artisana Pistachios/how to enjoy
Pistachios are a versatile food with many options to enjoy them and incorporate them into your diet. Pistachios can be enjoyed sweet, savory, in baked goods, and more. Pistachios make an excellent garnish, work well in salads, and can be made into sauces such as pesto. You could even use pistachios to make your own Dubai chocolate spread or Dubai chocolate bar. The easiest way to eat pistachios is by eating them on their own. Incorporating pistachios into your diet can be a stepping stone to healthier living without a hassle. No one has a perfect diet, but regularly having a serving of pistachios can have a positive impact. For ultimate convenience and flavor, try Artisana Organics pre-shelled pistachios with a variety of flavors such as Smoky Chipotle-Lime. Artisana Organics products are always organic with ingredients carefully selected and never had artificial sweeteners, palm oil, or harsh processing.
