A quick look at the menus of cafés, pastry shops and sweet shops and you can see that one ingredient has become popular: pistachio . A favorite of the moment, the oilseed has gained strength in sweet and savory recipes and, in addition to giving a sophisticated and tasty touch to dishes, it can also offer several health benefits.
Pistachio is an oilseed belonging to the family Anacardiaceae. It has a hard shell and a yellowish-green fruit inside, which can be consumed fresh or roasted as an aperitif. It can also be part of several sweet or savory recipes, and can be consumed in salads or with fruit for breakfast.
According to nutritionist Priscila Schramm, pistachios are rich in vitamin B6, an important nutrient for the nervous and immune systems. Furthermore, it is rich in antioxidants, which reduce the impacts of free radicals on the body.
“The zeaxanthin present in pistachios is important for eye health and the polyphenols and tocopherols can help prevent heart disease”, says the specialist to CNN . “Pistachios can be part of both weight loss and muscle mass gain diets. When losing weight, it increases satiety because it contains good fats, for example,” he adds.
Benefits of pistachios
Pistachios contain a series of health-benefiting properties. With the help of the experts consulted, the CNN lists the main benefits of the ingredient. Check it out:
1. Reduces bad cholesterol
According to Sabrina Theil, nutritionist member of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (ABESO) and CEO of Clínica Doutora Fit, pistachios are a source of good fats such as mono and polyunsaturated.
“These fats help reduce LDL cholesterol levels (considered ‘bad’) and increase HDL cholesterol (considered ‘good’), contributing to cardiovascular health”, says the nutritionist.
A study published in American Journal of Clinical Nutrition showed that regular consumption of pistachios is associated with reduced LDL cholesterol levels. In excess, “bad” cholesterol can accumulate in artery walls and lead to atherosclerosis.
2. Rich in protein
Pistachios are a good source of vegetable proteins, making them an interesting option for people who follow vegetarian or vegan diets. According to Theil, each serving of pistachios (about 30 grams) contains approximately six grams of protein.
“Protein helps prevent the loss of muscle mass during the weight loss process, when combined with exercise, but it also promotes protein synthesis and muscle development when associated with hypertrophy strategies”, says the expert.
Furthermore, pistachios offer a good amount of amino acids, such as arginine, which has important functions in muscle growth and improving blood circulation. “This optimizes post-workout recovery, as well as magnesium and potassium [também presentes no pistache]two essential minerals for muscle contraction and recovery”, he adds.
3. Helps reduce blood pressure
According to Schramm, pistachios have a good amount of potassium in their composition. “There are studies that show its effect on blood pressure due to its potassium content”, says the nutritionist.
Furthermore, according to a study published in 2014 in the journal Nutrientspistachios may play an important role in promoting cardiovascular health. The work showed that people who consumed 40 grams of the nut per day showed improvements in endothelial function and vascular stiffness, which improves blood flow.
4. Strengthens brain health and cognition
Pistachios are a source of vitamin B6, which is involved in the production of neurotransmitters, such as serotonin and melatonin. Therefore, it can help improve mood and promote sleep quality, according to Theil.
“In the long term, pistachio consumption can contribute to brain health and cognition”, adds the nutritionist. A work published this year in Food Chemistry magazine showed that pistachio consumption improves executive functions and selective and sustained attention, in addition to modulating mood.
5. Regulates blood sugar levels
According to Theil, pistachios have a low glycemic index, due to their fiber and healthy fat content. “This means that it does not cause sudden spikes in blood sugar levels, making it a good option for people with diabetes or for those who want to control their glucose levels”, says the nutritionist.
Therefore, pistachios can be consumed by those with diabetes, but it is worth paying attention to the quantity. “This will depend on a series of factors, but, on average, studies evaluate the benefit of pistachios in an amount of 30 grams per day (around 50 units)”, he advises Schramm.
6. It is a source of antioxidants
Pistachios are rich in antioxidants that act against the impact of free radicals in the body. This is the case of the carotenoids lutein and zeaxanthin, which are important for eye health. Additionally, it is rich in polyphenols, which help fight oxidative stress and inflammation.
“These compounds protect cells from damage caused by free radicals, preventing the oxidation of LDL cholesterol, which is a key step in the formation of plaque in the arteries, reducing the risk of heart disease,” adds Theil.
7. Helps promote satiety
Pistachios can be part of a diet focused on weight loss, as they have a high fiber content that helps promote a greater feeling of satiety, in addition to strengthening digestive health.
“A serving of pistachios provides around 3 grams of fiber, which can help with weight control and good intestinal function,” explains Theil.
“The high amount of fiber slows digestion, promotes digestive health, helping with intestinal transit and microbiota balance, and prebiotic fibers feed the good bacteria in the intestine, promoting a healthy intestinal environment”, adds the nutritionist.
How to consume pistachios?
Pistachios are a versatile ingredient. It can be consumed fresh, roasted, crushed into flour or consumed as a paste, like butter. Furthermore, it can be part of recipes, being used as a crunchy coating for fish, poultry, added to pasta or as an ingredient in desserts and cereal bars.
“Use in culinary preparations does not usually significantly reduce its nutritional properties, as long as the pistachio is not subjected to high temperatures (above 160 °C) for long periods,” says Theil.
According to the nutritionists consulted, a 30-gram serving of pistachios — the ideal amount for healthy consumption — contains approximately 30 to 50 units and provides around 160 calories, 6 grams of protein, 13 grams of fat and 3 grams of fiber.
“Pistachios can be a great addition to both weight loss diets and muscle mass gains. However, as it is a high-calorie food, the key to its consumption is portion control and a balanced eating plan”, reiterates Theil.
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This content was originally published in Pistachio: discover 7 health benefits of the ingredient on the CNN Brasil website.
Source: CNN Brasil
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