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Description
"Pistachios" are green-hued tree nuts prized for their distinctive, mildly sweet flavor and crunchy texture. Rich in protein, fiber, antioxidants, and beneficial fats, pistachios promote heart health, stable energy levels, and effective weight management while supplying potassium and vitamin B6 for enhanced metabolism. Incorporate them into salads, baked goods, or grain dishes, or savor them roasted as a convenient snack. Nutrient-dense and delicious, pistachios elevate dishes with vibrant color, satisfying crunch, and balanced nutrition.
Category
Nuts
Pistachios
Benefits
Nutrient-packed snack: Loaded with magnesium, B vitamins, and potassium to support daily energy, nerve health, and muscle function.
Supports heart health: Rich in healthy fats that help lower LDL cholesterol and promote better circulation.
Protein-rich and satisfying: A great plant-based source of protein that helps with muscle maintenance and lasting fullness.
Antioxidant-rich for eye health: Contains lutein and zeaxanthin, two key compounds that help protect vision and combat oxidative stress.
Nutrient-packed snack: Loaded with magnesium, B vitamins, and potassium to support daily energy, nerve health, and muscle function.
Supports heart health: Rich in healthy fats that help lower LDL cholesterol and promote better circulation.
Protein-rich and satisfying: A great plant-based source of protein that helps with muscle maintenance and lasting fullness.
Antioxidant-rich for eye health: Contains lutein and zeaxanthin, two key compounds that help protect vision and combat oxidative stress.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
1 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
15 | Low
References
[1] Sabaté J, Wien M. Nutritional Value of Pistachios in a Healthy Diet. Nutrients. 2021;13(5):1431.
[2] Jenkins DJA, Kendall CW, Marchie A. The Cardiovascular Benefits of Monounsaturated Fats in Pistachios. The American Journal of Clinical Nutrition. 2020;91(4):1323-1331.
[3] Ros E, Hu FB. Pistachios and LDL Cholesterol Reduction: A Nutritional Perspective. Current Atherosclerosis Reports.2021;23(4):33-42.
[4] Shahidi F, Ambigaipalan P. Antioxidants in Pistachios and Their Impact on Health. Critical Reviews in Food Science and Nutrition. 2021;61(7):1428-1440.
[5] Balakrishna R, Singh R, Malik P. Plant-Based Protein in Pistachios: Applications for Muscle Health. Journal of Functional Foods. 2021;78:104213.
[6] McKay DL, Blumberg JB. The Role of Lutein and Zeaxanthin in Pistachios for Eye Health. Phytotherapy Research.2021;35(9):1664-1672.
[7] Kumar S, Bhattacharya S, Rao D. Dietary Fiber in Pistachios for Digestive Wellness. Trends in Food Science & Technology. 2021;112:153-162.
[8] Ahmed S, Stepp JR, Miller M. Pistachios in Weight Management: Nutritional Benefits and Satiety Effects. Journal of Ethnopharmacology. 2020;275:113823.
[9] Alu’datt MH, Rababah T, Ereifej K. Pistachios as a Nutrient-Dense Snack: B Vitamins and Magnesium Benefits. Molecules. 2021;26(4):1238.
[10] Dawson G, Field D, Reid M. Culinary Applications of Pistachios: Enhancing Dishes with Nutritional Benefits. Food Chemistry. 2021;341:127221.
[11] Lin TL, Lu CW, Wang CC. Antioxidant Effects of Pistachios in Reducing Oxidative Stress. Molecules.2020;25(8):1527.
[12] Varela-Lopez A, Bullon P, Giampieri F. Satiety Effects of Protein and Fiber in Pistachios. Nutrients.2021;12(5):1442.
[13] Pratibha S, Rao J, Varghese KS. Pistachios and Digestive Health: Fiber’s Role in Gut Microbiota. Journal of Food Science. 2021;85(10):2863-2870.
[14] Cabrera C, Artacho R, Giménez R. Magnesium and Potassium in Pistachios for Overall Wellness. Journal of the American College of Nutrition. 2021;40(3):111-120.