are pistachios good or bad for you

“The monounsaturated fats found in pistachios have been demonstrated to reduce total cholesterol, LDL (“bad”) cholesterol, and triglycerides. Pistachio nuts contain a number of vitamins and minerals along with protein, healthy fats, and fiber making them an incredibly healthy snack. There are several reasons pistachios and almonds deserve recognition as a healthy food. Nearly 90-percent of the fat found in pistachios and.

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Pistachios: The Best Snack For Weight Loss

Are pistachios good or bad for you -

Yield: 16 cookies

Cranberry Pistachio Cookies {gluten-free}

Cranberry Pistachio Cookies Recipe {gluten-free}

Another cookie that emphasizes the unique flavor of pistachio, these cookies pair the nut with the tart taste of cranberries. The result is a mouthwatering confection that is sure to satisfy your sweet tooth.
Ingredients: Almond flour, brown rice flour, egg, sugar, coconut oil, dried cranberries, pistachios, baking soda, vanilla extract.
Total Time: 30 minutes Yield: 12-14 cookies

Pistachio Snacks and Products

We offer an abundance of pistachios and pistachio snacks that you’re sure to love. You can find a full list of our pistachio products here, but you can also find a small sample of our favorite pistachio products below.

Honey Pistachio Energy Squares

Honey Pistachio Energy Squares


Searching for a supply of energy to get you through the workday or to power you through an enduring workout? These squares include a blend of wholesome ingredients selected to provide the perfect boost.

Chocolate Covered Pistachio Turkish Delight

Chocolate Covered Pistachio Turkish Delight


A unique treat that takes an innovative twist on a classic treat, these turkish delights offer a distinctive blend of chocolate and pistachio that will tickle your taste buds and satisfy your sweet tooth.

Pistachio Nut Paste

Pistachio Nut Paste


Searching for a way to create gourmet desserts that feature the superb savor of pistachios with a light and fluffy feel? This paste is the perfect way to adorn your desserts with a palatable garnish or to fill them with the pleasant relish of pistachios.

Roasted Pistachios (Salted, No Shell)

Roasted Pistachios (Salted, No Shell)


These roasted pistachios offer the classic taste of the kernels without the hassle of wrestling with the often impenetrable external hulls that encase them. Fill a small bowl with these delectable nuts and enjoy a savory snack between meals.

Sweet & Spicy Chipotle Pistachios

Sweet & Spicy Chipotle Pistachios


Not typically a fan of nuts? Trying to opt for a healthier alternative to heavily seasoned chips and snack foods? Start eating smart with these sweet and spicy chipotle pistachios for a full rich flavor that encourages healthier eating habits.

Pistachio Flour

Pistachio Flour


Do our aforementioned recipes for pistachio cookies entice you? Create any manner of plates with a pistachio palate using this pristine pistachio flour. The powder is perfect for producing pistachio macarons and countless other confections.


If you’ve stopped eating nuts because they’re too high in fat and calories, you may need to reconsider. Sure, the fat in nuts like pistachios makes up most of the calories, but the fat in pistachios isn’t bad for you. In fact, the types of fats in pistachios may lower your risk of heart disease — the leading cause of death in men and women in the United States — and help you manage your weight.

pistachio - Are the Fats in Pistachio Nuts Bad for You?

(Image: NatashaBreen/iStock/GettyImages)

Yes, pistachios are good for you despite getting 75 percent of their calories from fat. These sweet nuts are rich in heart-healthy fats, fiber, vitamins, minerals, and phytonutrients.

Pistachio Calories and Nutrition

Compared to other nuts, pistachios are lower in calories and chock-full of good nutrition. A 1-ounce serving, which is equal to about 49 kernels, of pistachio nuts contains:

  • 160 calories
  • 13 grams of total fat
  • 8 grams of carbohydrates
  • 3 grams of fiber
  • 6 grams of protein
  • 28 percent of the daily value (DV) for vitamin B6
  • 21 percent DV for thiamin
  • 41 percent DV for copper
  • 15 percent DV for manganese
  • 11 percent DV for phosphorus

pistachios are one of the best sources of vitamin B6, which is an essential nutrient that plays an important role in over 100 enzymatic reactions in your body, as well as the metabolism of protein, fat and carbohydrates. Vitamin B6 also helps maintain blood sugar levels and supports immune function.

Although not a significant source, pistachio nuts can also help you meet your daily needs for iron, potassium, folate and vitamins A and E.

Are you a little curious about why pistachios are green? It’s the lutein content. This pigment is best known for its role in eye health, but it may also enhance your memory and learning power.

Fat in Pistachios

Nearly 75 percent of the calories in a serving of pistachio nuts comes from its fat content. But before you put your bag of pistachios back into the cabinet, you need to know more about the types of fats found in these super-healthy nuts. Although 1 ounce of pistachios has 13 grams of total fat, most of that comes from heart-healthy monounsaturated and polyunsaturated fats.

The breakdown of fats in pistachios is:

  • Monounsaturated fats: 7 grams
  • Polyunsaturated fats: 4 grams
  • Saturated fats: 1.5 grams

According to the American Heart Association, most of the fats in your diet should come from monounsaturated and polyunsaturated fats. The monounsaturated fats in the pistachio nut help keep your cholesterol levels low and support the health and development of the cells in your body.

pistachio - Are the Fats in Pistachio Nuts Bad for You?

While most of the fat in pistachios is monounsaturated, the nuts are also a source of polyunsaturated fats, including the essential omega-3 fatty acids, which are important for brain and heart health. A 1-ounce serving of the sweet nut meets 5 percent of the DV for omega-3s. Not a significant source, but it can certainly help you get a little closer to your daily needs.

Pistachios and Weight Loss

With so many calories and so much fat in a little serving, you may think there’s no positive connection between pistachios and weight loss. But researchers are finding that pistachio nuts make a healthy addition to any weight-loss plan, especially when you eat them in the shell.

A 12-week study published in 2010 in the Journal of the American College of Nutrition found that, in a group of participants following a reduced-calorie weight-loss diet, snacking on a 220-calorie serving of pistachios helped lower body mass index better than snacking on a 240-calorie serving of pretzels. The pistachio-eating group also experienced a significant improvement in blood triglyceride levels.

Snacking on pistachios in the shell may also make you more mindful of what you’re eating so you eat less. A 2011 study published in Appetite found that participants ate fewer overall calories — almost 50 fewer calories — when eating pistachios in the shell versus shelled pistachios, but still reported that they felt satisfied on the amount consumed.

pistachios are also a good source of protein and fiber, nutrients that help control appetite. So you may feel more satisfied when snacking on a bowl of pistachios than a bowl of pretzels.

pistachio fat pistachio - Are the Fats in Pistachio Nuts Bad for You?

The fat in pistachios may also support weight loss. Monounsaturated and polyunsaturated fats have a greater thermic effect, which means they burn more calories, than saturated fat. Plus, there’s evidence that your body may not absorb all the fat in the nut, so you may actually get fewer calories than you think.

The key to managing pistachios and weight loss is to be aware of your overall calorie consumption. In order to lose weight, you must eat fewer calories than your body burns.

pistachios may support weight loss by keeping you full longer and making it easier for you to stick with your reduced-calorie diet, but be careful not to eat too many. Due to the fat content, pistachios are considered an energy-dense food. Consuming more calories than your body needs, no matter where they come from, leads to weight gain.R

Pistachios Versus Other Nuts

Whether you eat pistachios or other types of nuts, you really can’t go wrong if your goal is to improve your health. A 2013 study published in the New England Journal of Medicine found that people who consumed more nuts were at a lower risk of death from all causes.

The U.S. Department of Agriculture’s ChooseMyPlate recommends that you make nuts a regular part of your healthy diet and use them in place of other sources of protein, such as chicken or beef. But ChooseMyPlate also suggests that you limit your serving of nuts to 1 to 1.5 ounces.

When it comes to choosing the healthiest nuts, it may come down to your taste buds and preference. You may find that, because of the serving size (49 kernels) and the work required to eat them (shelling), pistachio nuts make the best choice for you, especially if you’re trying to find ways to control your weight.

A nutrition comparison of the healthiest nuts per ounce is:

  • Almonds: 163 calories, 14 grams of total fat, 6 grams of carbs, 3.5 grams of fiber, 6 grams of protein
  • Walnuts: 185 calories, 19 grams of total fat, 4 grams of carbs, 1.9 gram of fiber, 4 grams of protein
  • Cashews: 160 calories, 12 grams of total fat, 9 grams of carbs, 1 gram of fiber, 5 grams of protein
  • Pecans: 200 calories, 22 grams of total fat, 4 grams of carbs, 3 grams of fiber, 3 grams of protein

For the record, most of the fat in these nuts comes from the heart-healthy monounsaturated and polyunsaturated fats. Walnuts are an especially good source of polyunsaturated fats and omega-3 fats and may be one of the healthiest nuts to include in your diet.


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Since our childhood, we have heard about nuts and their various health benefits. We can eat a handful of nuts within a few minutes. The amazingly crunchy and delicious nuts are great mid-meal snacks. Walnuts, almonds, cashews, pine nuts, hazelnuts and pistachios can act as the best and healthiest delight one can have instantly.t. When it comes to nuts, the pistachios may overlook even though these are tiny nutritional goldmines.

Pistachios are unique, green-hued and mild sweet-flavoured nuts and are among some of the oldest nuts. These are elongated edible seeds of the Pistacia vera tree that belongs to the Anacardiaceae, also known as the cashew family. The presence of pistachios mentioned in the Old Testament of the Bible indicates their rich history as a prized food source. Pistachios originated in Central Asia, the Middle East. 

Nutritional facts about Pistachios

Pistachios are not only a good source of garnishing sweets but also make up as one of the healthiest foods. They are nutrition pack powerhouses loaded with antioxidants including, lutein, beta-carotene and gamma-tocopherol. They prevent cell damage that may reduce the risk of diseases. They are also rich in protein, fibre, vitamin E, vitamin K, vitamin B6, thiamin, folate, vitamin B5 and minerals such as potassium, calcium, copper, phosphorus and manganese. Pistachios are also a good source of essential fatty acids.

Health benefits of pistachio 

1: May lower the cholesterol levels:

Different researches suggest that a handful of pistachio helps lower the bad cholesterol levels (LDL) and increase the good cholesterol levels (HDL). It also shows that pistachios help in improving total cholesterol levels in the blood. All these benefits help reduce the risk of chronic heart diseases such as strokes.

2: May improve heart health:

Consuming a moderate amount of pistachios may enhance your heart health effectively. These nuts contain arginine, an amino acid. Arginine is also known to help reduce blood pressure. They are rich in monounsaturated fatty acids that help in reducing high blood pressure. They can also lower bad cholesterol levels that help clean your heart vessels. 

3: May promote healthy blood vessels:

The endothelium is an inner lining of blood vessels. Chronic endothelial dysfunction may lead to different cardiovascular diseases such as stroke. Pistachios help to keep your blood vessels healthy by vasodilation. Pistachios are a great source of the amino acid L-arginine, which helps convert into nitric oxide in the body. Nitric oxide is a compound that plays an essential role in vasodilation.

4: Help to reduce weight: 

Pistachios are rich in dietary fibres and proteins that may promote satiety and, in turn, help in weight loss. The fibres present in them enhance the body’s metabolism which helps in reducing the extra pounds from your body. Pistachios are a good source of mono-saturated fatty acids that help manage weight and keep inches off your waist over time. Pistas are also known as low-calorie snacks, so you can enjoy them whenever you feel hungry.

5: May promote gut bacteria:

Pistachio contains a high amount of dietary fibres that can strengthen your digestive tract. The gut bacteria ferment the fibre in pistachios and convert it to short-chain fatty acids-butyric acids. Hence, they can remarkably increase the bacteria levels in the gut. Higher amounts of fibre also help prevent constipation.

6: May help to control blood sugar levels:

Despite having many fatty acids, pistachios have a low glycemic index. Pistachios help reduce blood glucose levels and keep them under control. Some studies suggest that pistas help increase the level of peptide 1. It is a hormone that regulates glucose levels in those people who have diabetes. 

Another study results suggest the fibres and healthy fats present in pista are beneficial for blood sugar control in the long term.

7: May work as an anti-inflammatory: 

Pistachios are rich in mono-saturated fatty acids which help combat inflammation. They help to fight against internal inflammations especially, in case of heart diseases.

8: Help to improve vision: 

Pistachios are a good source of nutrients that are essential for your eye health. It contains lutein and zeaxanthin that are present in the human retina. Consuming enough of these antioxidants prevents vision issues like age-related macular degeneration and cataracts. They are also rich in zinc that helps to reduce the risk of impaired night vision.

9: May boost the immune system:

Consumption of pistachios daily may enhance the immune system of our body. They are rich in vitamin B6 which is vital for the immune system to function better. It also contains antioxidants that may help keep infections at bay.

Read more about: 8 Surprising Health Benefits of Sweet Potato

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a health care professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Yield: 4 servings