2023-11-16 12:09:06
This is nothing new: dozens of studies agree on the nutritional benefit of regular consumption of shelled and oilseed fruits thanks to their health benefits. And if we often talk about walnuts and almonds, we often forget that pistachios are just as interesting…
What are the nutritional benefits of pistachios?
On the pedigree side, the pistachio has some good points! The proof contains:
- vitamin B6, B1, B2 and E, K
- carotenoids,
- flavonoids,
- phosphorus, copper, iron, zinc, selenium
- protein: 17.6 g of protein per 100 g of pistachios.
And what about calories? For 100 g of pistachios, count 617 calories.
What are the health benefits of pistachios?
- Prevention of cardiovascular diseases,
Thanks to the healthy fats, polyphenols, carotenoids, antioxidants and other nutrients they contain, pistachios support heart health1 but also that of the immune system. A good reason to consume it regularly!
- Blood pressure prevention,
- Prevention of kidney stones and gallstones…
- Slowing down aging thanks to their antioxidant action
Loss or shortening of telomeres is a natural age-related phenomenon2. If certain factors can accelerate this phenomenon, other good reflexes can help reduce the rate of telomere loss: this is the case with the consumption of pistachios, because they contain an enzyme capable of fighting against telomere loss and, in fact, to slow down aging.
- Help with recovery after sport
Rich in protein, B6, a source of magnesium, folate, riboflavin, iron, potassium (there are as many in 49 pistachios as in half a banana), pistachios are ideal for athletes: they contribute to maintenance and development of muscle mass and even promotes physical recovery after sport…
- Prevention of gestational diabetes and reduction of Type 2 diabetes,
- Source of protein
Pistachios grown in the United States are “complete proteins”, like quinoa, chickpeas, soy…: that is to say, they contain 9 essential amino acids that the human body does not know not produce himself
- Strong satiating power and appetite suppressant benefit
Finally, like other nuts, pistachios are also useful in the prevention of certain cancers such as colon cancer in women.
Do pistachios help with weight loss?
Inshell pistachios can help with gradual weight loss3. Not convinced? We explain to you why pistachios are an ideal snack! Thanks to their high fiber content, pistachios are particularly filling: a handful of pistachios constitutes an ideal snack when feeling peckish ! In addition, having to remove the shell of the pistachios to shell them helps slow down ingestion.4 !
As is the case with many products, not all pistachios are created equal! In France, we find pistachios all year round, generally in their dried form but we can also find them raw, cooked plain or salted, shelled or not. The ideal is to choose pistachios whose flesh is very green because this indicates that the fruit has not been roasted at too high a temperature and, therefore, retains its nutritional value. To guide your choice, you can also rely on certain guarantees of quality:
- Aegina pistachios, a variety grown on the Greek island of Aegina which benefits from a PDO,
- the Bronte pistachio, grown on the slopes of Etna, also benefits from a PDO,
- pistachios American Pistachio Growers (APG), a professional non-profit organization that brings together American pistachio producers committed to promoting the nutritional virtues of pistachios.
How much pistachios to consume?
Nuts, hazelnuts, almonds: the quantity of shelled and oilseed fruits to consume to obtain health benefits is equivalent, in most studies, to around five 30 g servings per week. For enjoy the benefits of pistachiosnutritionists recommend consuming 49 pistachios every day …or 5.9 g of protein and 2.9 g of fiber, for only 164 kilocalories. This is the ideal portion to enjoy all the nutritional benefits of pistachios!
1. Primary prevention of cardiovascular disease with a Mediterranean diet. Estruch R, et al.
2. To find out more about telomeres: It (is) worn out, it wears out ???? : What are telomeres?, Inserm.
3. Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program, Zhaoping Li, Rubens Song, Christine Nguyen, Alona Zerlin, Hannah Karp, Kris Naowamondhol, Gail Thames, Kun Gao, Luyi Li, Chi-Hong Tseng, Susanne M Henning, David Heber.
4. In-shell pistachio nuts reduce caloric intake compared to shelled nuts, Carla S Honselman, James E Painter, Karla J Kennedy-Hagan, Amber Halvorson, Kathy Rhodes, Tamatha L Brooks, Kaitlin Skwir.
Read also
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The best pistachio recipes
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Almonds, good for our intestinal flora
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