Nutritional warning: here’s what’s in a 100 gram portion of pistachios

«Pistachios contain prebiotics, which act as fuel for probiotics, the beneficial bacteria in the gut,» said Anjana B Nair, consultant dietitian, Motherhood Hospitals, HRBR Layout Bengaluru

Pistachios are rich in antioxidants, including vitamin E, lutein and zeaxanthin.  These antioxidants help protect cells from oxidative damage caused by free radicals. Pistachios are rich in antioxidants, including vitamin E, lutein and zeaxanthin. These antioxidants help protect cells from oxidative damage caused by free radicals. (Photo source: Freepik)

Not only do pistachios improve the taste of your desserts, they also offer numerous health benefits. They are nutritious nuts, rich in protein, fiber, healthy fats and various essential vitamins and minerals. Talking to indianexpress.com, Anjana B Nair, Consultant Dietitian, Motherhood Hospitals, HRBR Layout Bengaluru shared numerous health benefits of this earthy nut. Pistachios are a healthy addition to a balanced diet, providing an array of nutrients and potential health benefits, Nair said.

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Nutritional profile of pistachios

Here is the nutritional profile of pistachios per 100 grams

Calories: 562
Total Fat: 45.4 grams (70% of Daily Value)
Saturated fat: 5.6 grams (28% of the daily value)
Monounsaturated fat: 27.7 grams
Polyunsaturated fats: 10.3 grams
Cholesterol: 0 milligrams
Sodium: 1 milligram
Potassium: 1025 milligrams (29% of the daily value)
Total Carbs: 27.2 grams (9% of Daily Value)
Dietary Fiber: 10.3 grams (41% of the Daily Value)
Sugars: 7.7 grams
Protein: 20.3 grams

Pistachios are rich in monounsaturated and polyunsaturated fats, these fats reduce bad cholesterol levels and improve heart health. (Photo source: Freepik)

Health benefits of pistachios

Pistachios offer a variety of health benefits. Nair shared them as:

1. Beneficial For Heart Health: Pistachios are rich in monounsaturated e polyunsaturated fatsthese fats reduce bad cholesterol levels and improve heart health.

2. Helps In Weight Management: Although pistachios are dense in calories, they can still be beneficial in weight management as they are high in protein and fiber. By helping you feel fuller for longer periods of time, it reduces the likelihood of overeating.

3. May Help Control Blood Sugar Levels: Pistachios have a low glycemic index, which causes blood sugar levels to rise more slowly than other foods. This can help people with diabetes maintain blood sugar control.

4. Rich In Antioxidants: Pistachios are rich in antioxidants, including Vitamin E, lutein and zeaxanthin. These antioxidants help protect cells from oxidative damage caused by free radicals.

5. Good For Eye Health: The presence of lutein and zeaxanthin in pistachios also makes them beneficial for eye health. These antioxidants are known to accumulate in the retina and help protect against aging macular degeneration. Regular consumption of pistachios can help maintain healthy eyesight and reduce the risk of certain eye problems.

The presence of lutein and zeaxanthin in pistachios also makes them beneficial for eye health. (Photo source: Freepik)

Are Pistachios Good for Diabetes Management?

A study published in Journal of Clinical Lipidology in 2021 examined how pistachios affected glycemic management in people with type 2 diabetes. Eating 57 grams (about 2 ounces) of pistachios as part of a meal was found to greatly improve postprandial glycemic response. Pistachios reduced blood sugar levels compared to the control group, implying they may help with blood sugar control in diabetics, Nair said.

So it’s safe for us to understand that pistachios are good for diabetes management.

Are pistachios good for intestinal health?

Pistachios are a good source of dietary fiber, which is important for maintaining a healthy digestive system. The fiber in pistachios promotes regular bowel movements and supports the growth of beneficial intestinal bacteria. Pistachios also contain prebioticswhich serve as fuel for probiotics, the beneficial bacteria in the gut, Nair explained.

Pistachios contain prebiotics, which act as fuel for probiotics, the beneficial bacteria in your gut. (Photo source: Freepik)

Things to keep in mind?

When consuming pistachios, it’s important to keep a few things in mind. Nair shared them as:

Portion control: Pistachios are high in calories which is why it is essential to consume them in moderate portions. Eating around 30g of pistachios a day is fine. However, you should eat according to your needs in moderation and recommended amounts. Excess pistachios can lead to several side effects, including weight gain, kidney stones, digestive problems, and others.

Salt content: Commercially available pistachios can have salt added, so it’s important to know and opt for unsalted variants, especially for people with a high blood pressure as excessive sodium intake can have adverse health effects.

Allergies: Pistachios are nuts and some may have allergies or sensitivities to them. If you have a known nut allergy, it’s important to avoid pistachios and related products.

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First published on: 2023-07-12 at 17:30 CEST




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