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If you’re as pistachio-obsessed as I am and eating them daily, you’re in the right place. Here’s what really happens to your body when you make this tree nut your go-to snack, according to a registered dietitian. Let's go nuts.
Pistachios are kind of the furthest you can get from snacking on "empty calories.""Pistachios have a varied nutrient profile, mainly arginine and other amino acids, dietary fiber, essential micronutrients (copper, vitamin B6, manganese, thiamin, phosphorus, magnesium, potassium, iron, zinc), plant sterols (stigmasterol and campesterol), phenolic compounds (resveratrol and catechins) and monounsaturated fatty acids (mainly oleic)," Candace Pumper, MS, RD, CSOWM, LD,staff dietitian at The Ohio State University Wexner Medical Center, tells Parade.As for why that matters? The aforementioned nutrients are collectively associated with lower risk of heart disease, diabetes, overweight/obesity, gastrointestinal disorders and some types of cancers via several mechanisms, Pumper explains.
You’ll eat more protein—without excess calories
While pistachios are calorie-dense, research suggests they could support healthy weight management when eaten in moderation.For example, a 2020 review of 11 studies found that regular pistachio consumption was linked to lower BMI, though it didn’t significantly change body weight or belly fat. Another 2020 study found that participants who ate pistachios had lower blood pressure, consumed fewer sweets and ate more fiber—all of which contribute to gradual, sustainable weight loss. Considering just one ounce of pistachios provides 11% of the recommended daily value of fiber, that's no surprise.
You could reduce your risk of metabolic syndrome
Fun fact: Pistachios have the highest vitamin B6 content of any tree nut—and that matters more than you might think."Importantly, vitamin B6 has been shown to have antioxidant and anti-inflammatory properties which are of value in immunity, brain function, cognition and mood," says Pumper. "B6’s influence on these areas of health may be summarized by its role in supporting macronutrient metabolism and making hemoglobin, DNA and neurotransmitters.”Translation? Vitamin B6 helps your body make the chemicals your brain needs to feel sharp, balanced and focused, meaning your mind and mood will thank you.
You could lower your blood pressure and cholesterol
Pistachios can help keep your blood vessels healthy, thanks to nutrients like vitamin B6 and arginine.“Vitamin B6 (along with arginine) in pistachios also has beneficial effects on vascular health through its influence on homocysteine levels, hemoglobin production, arterial blood flow, vascular inflammation and endothelial function," says Pumper. "These collectively contribute to reduced risk of atherosclerosis (plaque buildup).”
You may start sleeping better
Your eye health could improve
You're not just seeing things! Numerous studies have found that pistachios can help boost eye health.“Vitamin E, lutein and zeaxanthin in pistachios beneficially affect eye health via their antioxidant properties and protective effects against retinal pigment light damage and age-related eye problems (such as macular degeneration and cataracts)," says Pumper.
Pistachios Aren't for Everyone
This includes anyone with confirmed or suspected allergies, especially to tree nuts—young children, individuals with dysphagia, individuals with a history of cystine stones and anyone with dental issues. People with IBS (irritable bowel syndrome) may want to avoid them as well: “Pistachios contain fructans, a type of carbohydrate (oligosaccharide), so sensitive individuals with IBS more often report intolerance to these," Pumper explains.If you have or think you have any of these conditions, consult your medical provider before trying pistachios.Related: Raw Nuts Vs. Roasted Nuts: Which Is Healthier? Here's What Registered Dietitians Say
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Sources
Candace Pumper, MS, RD, CSOWM, LD, staff dietitian at The Ohio State University Wexner Medical CenterNutrition Facts: Pistachios. Nuthealth.org.Nutrition Facts: Walnuts. Nuthealth.org.Nutrition Facts: Macademias. Nuthealth.org.Pistachios & Heart Health Research. American Pistachio Growers.The relationship between pistachio (Pistacia vera L) intake and adiposity. Medicine.Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients.Consumption of tree nuts as snacks stimulates changes in plasma fatty acid profiles and adipose tissue gene expression in young adults at risk for metabolic syndrome. Clinical Nutrition.More pistachio nuts for improving the blood lipid profile. Systematic review of epidemiological evidence. Acta Bio-medica: Atenei Parmensis.High-Dose Vitamin B6 (Pyridoxine) Displays Strong Anti-Inflammatory Properties in Lipopolysaccharide-Stimulated Monocytes. Biomedicines.Pistachia vera: a naturally rich source of “melatonin” the sleep hormone in mammals. Institut Cochin. Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual Review of Nutrition.Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial. The Journal of Nutrition.Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. Nutrients. Read More Details
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