The scrumptious pistachio has a key role to play in a healthy diet. Packed with key nutrients, this unique nut is associated with countless health benefits, ranging from weight control to sleep quality and diabetes management. Read on to discover what science has revealed about the advantages of this tiny green powerhouse.
Nutritional Composition
Recent research has enhanced the pistachio’s longstanding reputation as a protein source. A study published in 2020 found that the nut contains “good” quality protein, as measured by digestible indispensable amino acid score (DIAAS).[1] In 2023, an article published in Nutrients[2] reviewed the protein science related to pistachios and explained how this nut may contribute to daily protein intakes and amino acid profiles as part of a shift towards plant-based protein sources. The authors concluded that pistachios have a key role to play in providing good-quality, ready-to-eat, plant-based protein, and that consumption of these nuts has the potential to alleviate pressure from other food protein production methods that contribute to environmental strain. In short, the pistachio is “green” in more ways than one!
Pistachios are high in monounsaturated fats,[3] which may help you reduce your blood sugar levels[4],[5] and help you improve your cardiovascular health.[6] They are also high in fiber, vitamins B1 and B6, and minerals such as phosphorus, potassium, manganese and copper. Moreover, they are a source of vitamins A, E, B2 and K, minerals such as iron, magnesium, selenium and zinc, and, of course, protein.[7]
Staying Healthy with Pistachios
Over the years, studies have found that pistachios may have a positive effect on health in a number of areas, including weight control,[1],[2] sleep quality[3] and diabetes management.[4],[5],[6] More recently, research has pointed to more unexpected ways in which the pistachio enhances healthy living.
In 2023, a study published in the European Journal of Sport Science[7] investigated the impact of pistachio consumption on muscle soreness and function following exercise-induced muscle damage. A total of 18 physically active men were assigned to three groups and instructed to consume either a standard daily dose (42.5 g) of pistachios, a higher daily dose (85 g) of pistachios or, in the case of the control group, water. On completion of the two-week intervention period, participants performed a 40-minute treadmill run to induce muscle damage. Trials were administered in a randomized crossover fashion with a minimum three-week washout period between interventions. Pistachio intervention or control ingestion was continued on the day of the muscle-damaging exercise and on the following three days. Lower limb muscle soreness was measured pre-exercise and 24, 48 and 72 hours after exercise. Average quadriceps soreness in the non-dominant leg during the recovery period was lower in participants who had eaten the higher dose of pistachios as compared to those who ingested water. The findings suggest that high-dose pistachio consumption may provide some alleviation of soreness following modest exercise-induced muscle damage.
| KEY HEALTH BENEFITS
· Complete protein · Diabetes prevention and control · Weight management · Heart health · Antioxidants · Immune system support · Post-exercise recovery · Melatonin and sleep quality |
| HIGH IN:
Monounsaturated fats, fiber, vitamin B1, vitamin B6, phosphorus, potassium, manganese and copper |
| SOURCE OF:
Protein, vitamin A, vitamin E, vitamin B2, vitamin K, iron, magnesium, selenium and zinc |
Date and Pistachio Kulfi
Servings: 8
Ingredients:
• 100 g roasted pistachios
• 480 g coconut milk
• 100 g pitted dates soaked in water for 60 minutes
• 200 ml almond milk
• 2 tbsp tapioca starch
• ¼ tsp cardamom powder
• ¼ tsp ginger powder
Optional for chocolate coating:
• 50 g dark chocolate
• 20 g roasted pistachios, chopped
Preparation:
1. Add pistachios to a blender and make a slightly coarse powder. Set aside.
2. Blend the dates and coconut milk until smooth. Set aside.
3. In a pot, bring coconut milk and date mixture to a boil for 10 minutes on medium heat.
4. Add the tapioca starch to the almond milk and stir well. Make sure there are no lumps. Add to the pot and lower the heat. Keep stirring and simmer.
5. Add pistachios, cardamom powder and ginger. Mix well and make sure there are no lumps.
6. Turn off the heat and let cool. The mixture will thicken further upon cooling.
7. Pour mixture into ice cream molds.
8. Freeze overnight or for at least 4 hours.
9. Melt 50 g of dark chocolate in a small stainless-steel bowl over a pan of hot water on low heat. Heat until melted but not hot. Dip each kulfi in the chocolate to coat it and sprinkle with pistachios.
References
[1] 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 as determined in pigs. Journal of the Science of Food and Agriculture, 100(10), 3878–3885.
[2] Derbyshire, E., at al. (2023). Believe It or ‘Nut’: Why It Is Time to Set the Record Straight on Nut Protein Quality: Pistachio (Pistacia vera L.) Focus. Nutrients, 15(9), 2158.
[3] Regulation (EC) No. 1924/2006 of the European Parliament and of the Council of 20 December 2006.
[4] Hernández-Alonso, P., et al. (2014). Beneficial effect of pistachio consumption on glucose metabolism, insulin resistance, inflammation, and related metabolic risk markers: a randomized clinical trial. Diabetes Care, 37(11), 3098-3105.
[5] Ribeiro, P. V. M., et al. (2017). Effect of chronic consumption of pistachios (Pistacia vera L.) on glucose metabolism in pre-diabetics and type 2 diabetics: a systematic review. Critical Reviews in Food Science and Nutrition, 1-9
[6] Lippi, G., et al. (2016). More pistachio nuts for improving the blood lipid profile. Systematic review of epidemiological evidence. Acta Bio Medica Atenei Parmensis, 87(1), 5-12.
[7] Regulation (EC) No. 1924/2006 of the European Parliament and of the Council of 20 December 2006.
[8] Rock, C. L., et al. (2020). Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients, 12(7), 2155.
[9] Fantino, M., et al. (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] Meng, X., et al. (2017). Dietary Sources and Bioactivities of Melatonin. Nutrients, 9(4), 367.
[11] Kendall, C. W., et al. (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), 696–702.
[12] Sauder, K. A., et al. (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.
[13] Assaf-Balut, C., et al. (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.
[14] Philpott, J., et al. (2023). Pistachios as a recovery food following downhill running exercise in recreational team-sport individuals. European Journal of Sport Science, 23(12), 2400–2410.