Between cashew ice cream, macadamia nut milk, and almond flour, it seems like there’s nothing these little but mighty nuts can’t do. But there is one that doesn’t always get its share of attention: pistachios.
However, their lower supply does not mean that they do not have great health benefits and, of course, a distinctive and delicious taste. Here are some reasons to consider having pistachios as snacks , plus 5 recipes where you can include them.
5 benefits of pistachios
1. They are a complete protein
According to American pistachio growers, a 2019 analysis of the protein content in pistachios revealed that not only are they a good source of protein, but roasted American pistachios are a complete protein .
A complete protein means that it contains all nine essential amino acids, which the human body cannot produce on its own and needs to obtain from food. Since most complete proteins are of animal origin, this is a great discovery for non-meat eaters.
And there is better news: In the test that measures the complete protein content of foods, pistachios scored higher than other plant-based options such as quinoa, chickpeas, soybeans and cooked rice.
2. They can help you sleep
Do you need help sleeping? Try pistachios as a sleep snack . According to one study, green peppers contain more melatonin (the compound known to help you fall asleep) than any other nut.
To give them a chance to work, take them 30 to 60 minutes before bed (Meng et al., 2017).
3. They keep you satiated for longer
Nuts get a bad rap for being high in fat and calories, but their calories are not bad. They are what you need for energy, and they also have large amounts of fiber and protein, which means that your body digests them more slowly than refined foods.
If you are looking for a snack that you can eat more of, pistachios are an especially good option. Compared to other nuts, such as walnuts, Brazil nuts, macadamia nuts, or hazelnuts, they contain fewer calories per ounce.
4. They are full of antioxidants
Antioxidants are compounds in foods that can provide these benefits by “cleaning” cells of harmful free radicals. And the pistachios are full of them.
The most important antioxidants in pistachios are lutein, which promotes eye health, beta-carotene, which can stimulate long-term cognition, and gamma-tocopherol , which reduces systemic inflammation (Buscemi et al., 2018) .
5. They are very high in fiber
Pistachios are an amazing source of fiber, with 1 gram for every 10.
Eating enough fiber doesn’t just streamline your digestive system. It also improves the health of your microbiome, also known as the friendly bacteria in your gut.
Although research on healthy gut bacteria is still in its infancy, a thriving microbiome may be associated with benefits such as reduced risk of cardiovascular disease, a healthier weight, and even better mental health (Peirce and Alviña, 2019).
5 recipe ideas with pistachios
1. Pistachio Crusted Fish with Lemon Dill Aioli
The food processor does a quick job of mashing the pistachios in this 30-minute dinner. Unlike many other walnut crusted meat or fish recipes, there is no messy egg wash or flour dredge here. Simply sprinkle the crushed pistachios over the flaky white fish.
2. Spinach and pistachio pesto pasta
The name “ pistachio pesto pasta ” may be a bit of a tongue twister, but your tongue will happily unravel from the taste of this pasta. This recipe combines three healthy green foods – pistachios, basil, and spinach – for a nutrient-packed vegetarian entrée.
3. Raspberry and pistachio smoothie
Pistachios’ high protein and fiber content means they have staying power to keep you satisfied, making them a secret breakfast weapon.
For this fruity pistachio smoothie, whisk them with berries for a pretty pastry presentation (and an easy morning sip).
4. Pistachios with cardamom and granola
If you’ve never seasoned your sweets with cardamom, now is your chance. This nutty granola adds a Middle Eastern flair for breakfast or snack with a blend of oatmeal, pistachios, raisins, and sesame seeds, along with honey and the chai-flavored finish of cardamom.
5. Cake with pistachio olive oil
Pistachios really are good allies for making great desserts. In this recipe, you grind the little greens to a smooth consistency before mixing them into the batter, where they add flavor, texture, and a bit of moisture. It is the ideal ending to a Mediterranean dinner.
Conclution
Pistachios are a great source of healthy fats , fiber, protein, antioxidants, and various nutrients, including vitamin B6 and lutein. Its health effects may include benefits in weight loss, lowering cholesterol and blood sugar, and improving intestinal, eye, and blood vessel health. Plus, they’re delicious, versatile, and fun to eat.
References
- Buscemi, S., Corleo, D., Di Pace, F., Petroni, ML, Satriano, A. and Marchesini G. (2018). The Effect of Lutein on Eye and Extra-Eye Health. Nutrients . doi: 10.3390 / nu10091321
- Meng, X., Li, Y., Li, S., Zhou, Y., Gan, RY, Xu, DP… Li, H. (2017). Dietary Sources and Bioactivities of Melatonin. Nutrients . doi: 10.3390 / nu9040367
- Peirce, JM and Alviña, K. (2019). The role of inflammation and the gut microbiome in depression and anxiety. Journal of Neuroscience Research. doi: 10.1002 / jnr.24476
- Garone, S. (2020). 5 Reasons to Stock Up on Pistachios, Plus 5 Inventive Recipes. For. Greatist [Revised March 2020].
