In a world full of superfoods, pistachios often don’t receive the recognition they truly deserve.
These small, green wonders not only make for a delicious snack but pack quite a nutritious punch too!
They are rich in fiber, proteins, healthy fats, and a myriad of vitamins and minerals.
Join us as we crack open the secret to the health benefits of pistachios, revealing why they deserve a prime spot in your diet.
1. Pistachios Cardio-Metabolic Benefits
Pistachios, much like all tree-nuts are an excellent plant-based food choice for their cardio-metabolic health benefits.
Research has shown that these little nuts can significantly improve multiple markers of heart health.
Packed with heart-friendly nutrients such as unsaturated fats, dietary fiber, phytosterols and antioxidants.
Pistachios are the nuts that have the highest content of phytosterols, including stigmasterol, campesterol, and β-sitosterol.
Incorporating a handful of these nuts into your daily routine could go a long way in maintaining a healthy ticker!
A systematic review and meta-analysis published 2020 was conducted to evaluate pistachio enriched diets on cardiometabolic risk factors, such as weight, BMI, blood pressure, serum lipids, blood glucose, and inflammatory biomarkers.
The systematic review and meta-analysis concluded:
Our findings indicated that pistachios consumption significantly reduced FBS, TC/HDL, LDL/HDL, HbA1C, Insulin, SBP, and MDA.
This systematic review and meta-analysis demonstrates that pistachios consumption can elicit a beneficial effect on some cardiometabolic risk factors. – [1]
Another recent systematic review and meta-analysis of randomized controlled trials published 2023 evaluated the effects of consuming pistachio nuts on lipid profiles (total cholesterol [TC], low-density lipoprotein cholesterol [LDL-C], high-density lipoprotein cholesterol [HDL-C], and triglyceride [TG]).
The systematic review and meta-analysis concluded:
Consuming pistachio nuts may improve lipid profiles (TC, LDL-C, TG) in adults and may be protective against cardiometabolic diseases. – [2]
2. Packed With Antioxidants!
Pistachios contain an array of antioxidant phyto-chemicals including lutein and zeaxanthin (xanthophyll carotenoids) and phenolic compounds, including anthocyanins, flavonoids, and proanthocyanidins. – [3]
These treasured nuts top the charts with their high levels of polyphenols, carotenoids, and tocopherols – all of which help scavenge free radicals.
Pistachios are a rich source of carotenoids, specifically lutein and zeaxanthin, are abundant in these nus, and play a vital role in maintaining our eye health.
These antioxidants help filter out harmful blue light, protect against age-related macular degeneration, and reduce the risk of cataract formation.
So, the next time you’re reaching for a handful of pistachios, know that you’re also supporting your vision.
3. Pistachios Improves Glycaemic Control
Pistachios have emerged as potent allies in the fight against metabolic syndrome and type 2 diabetes.
With their unique composition of healthy fats, fiber, minerals such as magnesium and antioxidants, these little green powerhouses truly earn their spot on the list of superfoods to support metabolic health.
The impressive amount of fiber and healthy fats found in pistachios is undoubtedly beneficial for diabetes management.
Fiber slows down digestion and the absorption of sugar, helping to regulate blood glucose levels.
Additionally, the healthy fats in pistachios have been shown to improve insulin sensitivity, a critical factor in managing diabetes.
A systematic review and meta-analysis published 2023 evaluated the available randomized controlled trials on the effects of pistachio consumption on the glucoregulatory status in individuals with a high risk of CVD,
The systematic review and meta-analysis concluded:
Pistachio consumption may improve glucoregulatory status in individuals at risk for CVD, as evidenced by reduced FBS and insulin concentrations. – [4]
Another systematic review and meta-analysis of randomized controlled trials published 2020 evaluated the effects of pistachio nuts on glycemic control and insulin sensitivity in patients with type 2 diabetes mellitus (T2DM), prediabetes, and metabolic syndrome.
Pistachio nuts might cause a significant reduction in FBG and HOMA-IR, although HbA1c and FPI might not significantly improve in patients suffering from or at risk of T2DM. – [5]
4. Pistachios May Improve Erectile Function
Pistachios offer more than just a tasty snack.
This green superfood provides an unparalleled nutritional profile for supporting men’s health.
As a treasure trove of male health supportive nutrients such as healthy fats, minerals such as magnesium and potassium, micronutrients including Vitamin E, phytosterols and antioxidants, it’s not surprising that clinical research has identified Pistachios as a potential functional food in the fight against erectile dysfunction.
Erectile dysfunction is often of cardiovascular origin and pistachios as shown above can help to support heart-health through a number of mechanisms such as improving lipid profile.
A study published 2011 took 17 married male patients with erectile dysfunction (ED for at least 12 months and put them on a pistachio (100g) enriched diet for 3 weeks.
The study concluded:
We demonstrated that a pistachio diet improved International Index of Erectile Function (IIEF) scores and penile color Doppler ultrasound (PCDU) parameters without any associated side effects in patients with ED.
Furthermore, the lipid parameters showed statistically significant improvements after this diet. – [6]
References
[3] Pistachios for Health – What Do We Know About This Multifaceted Nut?
The information in this article has not been evaluated by the FDA and should not be used to diagnose, cure or treat any disease, implied or otherwise.
Always consult with a qualified healthcare professional before making any significant dietary or lifestyle changes including supplements and herbs.
