Pistachio health benefits Both have antioxidant and anti-inflammatory traits. They can reduce your chances of developing cardiovascular disease. Pistachios are a great source of healthy fats, fiber, proteins, antioxidants, and several nutrients, such as vitamin B6 and thiamine. Pistachios and other nuts are a pillar of the healthy Mediterranean diet.
Studies link this diet to one of the highest life expectancies and the lowest rates of heart disease in the world. They're also a good source of protein (especially for vegans and vegetarians), with about 6 grams per ounce. In addition, pistachios also do not contain cholesterol, and Moon states that one serving provides more than 10% of the daily value of copper, vitamin B6, thiamine (B), manganese and phosphorus. A study published in Diabetes Care found that specific consumption of pistachios may have glucose- and insulin-lowering effects in prediabetic people.
Research on type 2 diabetics found that taking pistachio also has favorable effects on blood sugar control. Recent research found that regular consumption of pistachios was associated with a higher intake of dietary fiber, a decrease in the consumption of sweets and also with weight loss. Plus, a one-ounce serving offers 49 generous pistachios for less than 200 calories. Many studies on pistachios and blood lipids are carried out by replacing part of the calories in a diet with pistachios.
In a 4-week study, participants who ate one or two servings of pistachios a day had higher levels of lutein and î³-tocopherol, compared to participants who didn't eat pistachios (. One study showed that people who ate pistachios with shells consumed 41% fewer calories than people who ate shelled pistachios (2). In addition, another 24-week study in overweight people showed that those who consumed 20% of the calories in pistachios lost 1.5 cm (0.6 inches) more from their waist than those who did not eat pistachios (1). The consumption of pistachios should not exceed two ounces (less than 90%) of pistachios (els) per day.