Nutrition Research
Research on the health benefits of pistachios is quite extensive. Within the past couple of years, there has been an abundance of research explaining how pistachios can have positive health effects in areas such as: weight loss[3], herpes virus[4], sleep quality[5], protein[6], diabetes[7], and cellular ageing[8].
Weight Loss
Obesity is a growing issue in many parts of the world. As obesity continues to increase, individuals are faced with increased health risks and diseases. Therefore, consumption and pistachio intake has been of interest for researchers.
In a recent behavioral intervention study with a hundred subjects, researchers aimed to identify what effect on weight loss in overweight or obese adults, increased pistachio consumption may have. The study concluded that pistachio intake at 42 g/day equivalent to 1.5 oz/day may contribute to a healthy dietary pattern and weight reduction in the context of an energy-restricted diet, and may confer additional health benefits such as reduced blood pressure3.
Moreover, in another publication, researchers concluded that the daily intake of pistachios (44 g) may help improve nutrient intake without affecting body weight or body composition in healthy women. The additional calories provided by the pistachios induced satiety and sufficient adjustment of intake to prevent body weight changes[9].
Both studies were funded by the American Pistachio Growers association.
In a recent behavioral intervention study with a hundred subjects, researchers aimed to identify what effect on weight loss in overweight or obese adults, increased pistachio consumption may have. The study concluded that pistachio intake at 42 g/day equivalent to 1.5 oz/day may contribute to a healthy dietary pattern and weight reduction in the context of an energy-restricted diet, and may confer additional health benefits such as reduced blood pressure3.
Moreover, in another publication, researchers concluded that the daily intake of pistachios (44 g) may help improve nutrient intake without affecting body weight or body composition in healthy women. The additional calories provided by the pistachios induced satiety and sufficient adjustment of intake to prevent body weight changes[9].
Both studies were funded by the American Pistachio Growers association.
Antiviral Properties
Aside from weight loss, researchers have also observed the relation between pistachios and herpes simplex virus type 1. Herpes is a viral infection that is quite common among adults and although it is incurable, there are polyphenols that can have antiviral effects.
In one study, results indicated that polyphenols from pistachios are effective against herpes simplex virus type 1. This study concluded that the antiviral effects of pistachio extracts are the result of a balance of the individual polyphenolic components (antioxidants) that in combination exert the anti-viral activity[10].
This research was also funded by the American Pistachio Growers.
In one study, results indicated that polyphenols from pistachios are effective against herpes simplex virus type 1. This study concluded that the antiviral effects of pistachio extracts are the result of a balance of the individual polyphenolic components (antioxidants) that in combination exert the anti-viral activity[10].
This research was also funded by the American Pistachio Growers.
Melatonin and Sleep Quality
Throughout the world, problems with sleeplessness are a concern for many and melatonin, a natural hormone, can be beneficial for the sleep quality of an individual. Furthermore, melatonin can exhibit many other health benefits such as antioxidant activity and anti-inflammatory properties, which help boost immunity. Melatonin also displays anti-cancer activity, cardiovascular protection, anti-diabetic, anti-obese, neuroprotective and anti-aging activity.
In a study from 2017, pistachios were found to contain melatonin. The results showed that pistachios contained about 660 ng melatonin per gram of pistachio[11]. These results are positive for an individual who is looking to increase their levels of melatonin through a natural supplement.
In a study from 2017, pistachios were found to contain melatonin. The results showed that pistachios contained about 660 ng melatonin per gram of pistachio[11]. These results are positive for an individual who is looking to increase their levels of melatonin through a natural supplement.
Quality Protein
As gastronomical trends shift, plant-based protein is poised to be one of the largest growing trends among consumers. Along with an increased focus on sustainability and the ecosystem, the plant-based protein movement has been advanced further by increased interest in vegan and vegetarian diets.
A study published in the Journal of The Science of Food and Agriculture in 2020 found that pistachios contained “good” quality protein. The protein quality of a food is determined by the protein digestibility corrected amino acid score (PDCAAS), and the digestible indispensable amino acid score (DIAAS). In the report, both raw and roasted pistachios scored above the threshold of 75, indicating that they are both sources of “good” quality protein[12].
A study published in the Journal of The Science of Food and Agriculture in 2020 found that pistachios contained “good” quality protein. The protein quality of a food is determined by the protein digestibility corrected amino acid score (PDCAAS), and the digestible indispensable amino acid score (DIAAS). In the report, both raw and roasted pistachios scored above the threshold of 75, indicating that they are both sources of “good” quality protein[12].
Diabetes
Pistachios have a glucose- and insulin-lowering effect, so they may help reduce blood sugar levels[13]. Eating pistachios every day may also improve some cardiometabolic risk factors in adults with well-controlled type 2 diabetes[14].
A 2017 study showed that an early dietary intervention in pregnant women with a Mediterranean diet supplemented with extra virgin olive oil and pistachios reduced the incidence of Gestational diabetes mellitus[15].
A 2017 study showed that an early dietary intervention in pregnant women with a Mediterranean diet supplemented with extra virgin olive oil and pistachios reduced the incidence of Gestational diabetes mellitus[15].
Check this delicious pistachio recipe!
[1] USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
[2] Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
[3] Rock, C. L., Zunshine, E., Nguyen, H. T., Perez, A. O., Zoumas, C., Pakiz, B., & White, M. M. (2020). Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients, 12(7), 2155.
[4] Musarra-Pizzo, M., Pennisi, R., Ben-Amor, I., Smeriglio, A., Mandalari, G., & Sciortino, M. T. (2020). In Vitro Anti-HSV-1 Activity of Polyphenol-Rich Extracts and Pure Polyphenol Compounds Derived from Pistachios Kernels (Pistacia vera L.). Plants, 9(2), 267.
[5] Meng, W. et al. Dietary Sources and Bioactivities of Melatonin. Nutrients, 2017.
[6] Bailey, H. M., & Stein, H. H. (2020). Raw and roasted pistachio nuts (Pistacia vera L) are "Good" sources of protein based on their digestible indispensable amino acid score (DIAAS) as determined in pigs. Journal of the science of food and agriculture.
[7] Assaf-Balut, C., de la Torre, N. G., Durán, A., Fuentes, M., Bordiú, E., del Valle, L., … & Izquierdo, N. (2017). A Mediterranean diet with additional extra virgin olive oil and pistachios reduces the incidence of gestational diabetes mellitus (GDM): A randomized controlled trial: The St. Carlos GDM prevention study. PloS one, 12(10), e0185873.
[8] Canudas, S., Hernández-Alonso, P., Galié, S., Muralidharan, J., Morell-Azanza, L., Zalba, G., … & Bulló, M. (2019). Pistachio consumption modulates DNA oxidation and genes related to telomere maintenance: a crossover randomized clinical trial. The American journal of clinical nutrition, 109(6), 1738-1745.
[9] Fantino, M., Bichard, C., Mistretta, F., & Bellisle, F. (2020). Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention. Appetite, 144, 104483.
[10] Musarra-Pizzo, M., Pennisi, R., Ben-Amor, I., Smeriglio, A., Mandalari, G., & Sciortino, M. T. (2020). In Vitro Anti-HSV-1 Activity of Polyphenol-Rich Extracts and Pure Polyphenol Compounds Derived from Pistachios Kernels (Pistacia vera L.). Plants, 9(2), 267.
[11] Meng, W. et al. Dietary Sources and Bioactivities of Melatonin. Nutrients, 2017.
[12] Bailey, H. M., & Stein, H. H. (2020). Raw and roasted pistachio nuts (Pistacia vera L) are "Good" sources of protein based on their digestible indispensable amino acid score (DIAAS) as determined in pigs. Journal of the science of food and agriculture.
[13] Kendall, C. W. C., Josse, A. R., Esfahani, A., & Jenkins, D. J. A. (2011). The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. European journal of clinical nutrition, 65(6), 696.
[14] Sauder, K. A., McCrea, C. E., Ulbrecht, J. S., Kris-Etherton, P. M., & West, S. G. (2015). Effects of pistachios on the lipid/lipoprotein profile, glycemic control, inflammation, and endothelial function in type 2 diabetes: A randomized trial. Metabolism, 64(11), 1521-1529.
[15] Assaf-Balut, C., de la Torre, N. G., Durán, A., Fuentes, M., Bordiú, E., del Valle, L., … & Izquierdo, N. (2017). A Mediterranean diet with additional extra virgin olive oil and pistachios reduces the incidence of gestational diabetes mellitus (GDM): A randomized controlled trial: The St. Carlos GDM prevention study. PloS one, 12(10), e0185873.