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Eating pistachios every day can have some potential health benefits but should be done in moderation. Pistachios are a nutritious snack that provide protein, fiber, antioxidants and healthy fats. Eating 1-2 servings of pistachios per day may help lower cholesterol, blood pressure and inflammation. However, they are still high in calories, so portions need to be controlled. Eating too many pistachios could lead to weight gain or digestive issues. Those with nut allergies should also avoid pistachios entirely.
Benefits of Eating Pistachios Daily
Here are some of the potential benefits of eating 1-2 servings of pistachios per day:
Lower Cholesterol
Pistachios contain monounsaturated fatty acids, polyunsaturated fatty acids, phytosterols and fiber that can help lower LDL (bad) cholesterol when eaten in moderation. One study found that eating 1-2 servings of pistachios a day for 4 weeks lowered LDL cholesterol by 9-12%.
Lower Blood Pressure
The nuts contain potassium, magnesium and antioxidants that can help lower blood pressure by relaxing blood vessels. One study had participants eat 2 ounces of pistachios a day for 4 months. Their systolic blood pressure lowered by 2-3 mmHg.
Reduce Inflammation
Pistachios have high amounts of antioxidants like vitamin E, carotenoids, phenolic compounds and flavonoids. These antioxidants can help reduce inflammation in the body that contributes to chronic diseases.
Improve Gut Health
The fiber, prebiotics and probiotics in pistachios can help feed the good bacteria in the gut. This improves digestion and gut health. However, those with IBS may want to limit intake.
Protect Heart Health
In addition to lowering cholesterol and blood pressure, pistachios may reduce the risk of heart disease. The nuts contain nutrients like potassium, vitamin E, fiber and monounsaturated fats that support heart health.
Help With Weight Loss
Pistachios are a high protein, high fiber snack that can help with weight loss. Their protein and fiber keeps you full between meals to reduce calorie intake. Just be sure to stick with the recommended 1-2 servings.
Potential Drawbacks of Eating Pistachios Daily
While pistachios are very healthy, there are some potential downsides to eating them every day:
High in Calories
Pistachios are fairly high in calories, with 1 ounce containing 160 calories. Eating too many servings could lead to weight gain. Stick to 1-2 servings max per day.
Gastrointestinal Issues
Too much fiber from pistachios can cause gas, bloating and diarrhea in some people. Those with IBS may need to limit portions.
Kidney Stone Risk
Pistachios contain oxalates that can increase the risk of kidney stones in some individuals. Drink plenty of water when eating pistachios.
Allergies
Those with tree nut allergies must avoid pistachios entirely due to the risk of anaphylaxis.
Aflatoxin Risk
Pistachios are at risk for a mold called aflatoxin. Only purchase pistachios from reputable sources to avoid this.
Pesticide Exposure
Some pistachio farms may use pesticides during growing. Opt for organic when possible or wash pistachios thoroughly.
Recommended Daily Serving
The recommended daily serving of pistachios is around 1-2 ounces or 30-60 grams. This equals:
- 1-2 handfuls
- 49 pistachio kernels
- 170-340 calories
Stick to this serving size to get the benefits of pistachios while avoiding potential downsides. Weighing pistachios on a food scale can help keep portions controlled.
Who Should Not Eat Pistachios Every Day
Here are some individuals who may want to avoid eating pistachios daily:
- Those with pistachio or nut allergies
- People with diverticulitis or IBS due to fiber content
- Individuals prone to kidney stones
- People watching calories or carbs for weight loss
- Anyone who experiences gastrointestinal distress from fiber
These individuals can still potentially eat pistachios in moderation, but should be cautious with daily servings.
Healthiest Ways to Eat Pistachios
Here are some healthy ways to enjoy pistachios daily:
Raw as a Snack
Eat raw, unsalted pistachios as a handy snack between meals or with breakfast. This allows you to better control portions.
In Salads or Yogurt
Add chopped pistachios to greens salads or parfaits for extra nutrition and crunch.
As Pistachio Butter
Spread pistachio butter on whole grain toast or apples instead of other nut butters.
In Trail Mix
Make homemade trail mixes with pistachios, dried fruit, seeds and dark chocolate.
As Milk Substitute
Make homemade pistachio milk by blending shelled nuts with water. Use in place of dairy milk.
In Baked Goods
Add chopped pistachios to oatmeal cookies, muffins or banana bread for added nutrition.
In Pesto Sauce
Blend pistachios into pesto sauce served over whole wheat pasta or fish.
On Greek Yogurt
Top Greek yogurt with chopped pistachios, cinnamon and drizzle of honey.
Foods to Eat With Pistachios
Here are some healthy foods that pair well with pistachios:
- Fruit: bananas, apples, pears, oranges, grapes, berries
- Vegetables: leafy greens, broccoli, cauliflower, bell peppers, carrots
- Whole grains: oats, brown rice, farro, whole wheat bread
- Proteins: turkey, chicken, fish, eggs, Greek yogurt, cheese
- Nuts and seeds: almonds, walnuts, cashews, pumpkin seeds
- Herbs and spices: cinnamon, nutmeg, ginger, cardamom, turmeric
Storing Pistachios Properly
To maintain freshness and prevent spoilage, store pistachios properly:
- Keep pistachios in an airtight container away from direct sunlight.
- Store in a cool, dry place like the pantry or fridge.
- Unshelled pistachios last 6-9 months stored properly.
- Shelled pistachios last 3-6 months in airtight container in fridge or freezer.
- Freeze large batches of pistachios to extend shelf life.
- Check for mold, off smells or rancidity before eating.
Potential Health Risks of Eating Too Many Pistachios
Eating too many pistachios can pose the following health risks:
Weight Gain
Pistachios are high in calories and fats. Eating much more than the recommended serving may lead to excess calorie intake and weight gain over time.
Gastrointestinal Distress
Excessive fiber from too many pistachios can cause gas, bloating, cramps, diarrhea and other GI issues. This is especially true for those with IBS.
Nutrient Deficiencies
Overeating pistachios could potentially lead to nutrient deficiencies over time if they crowd out more nutrient-dense foods from your diet.
Kidney Stones
The oxalates in pistachios could increase kidney stone risk in susceptible individuals if large amounts are eaten frequently.
Aflatoxin Exposure
Consuming contaminated pistachios with mold called aflatoxin can cause acute poisoning. Only purchase pistachios from reputable sources.
Typical Nutrient Profile of Pistachios
Here is the nutrient profile for 1 ounce (28g) serving of roasted, unsalted pistachios:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 | 8% |
| Total fat | 13g | 20% |
| Protein | 6g | 12% |
| Carbs | 8g | 3% |
| Fiber | 3g | 12% |
| Calcium | 49mg | 5% |
| Iron | 1mg | 6% |
| Potassium | 291mg | 8% |
As you can see, pistachios provide protein, fiber, healthy fats, and important vitamins and minerals like thiamine, phosphorus, copper and manganese.
Conclusion
Eating one to two servings of pistachios nearly every day can provide some health benefits as part of a balanced diet. Pistachios offer nutrients like healthy fats, fiber, protein, antioxidants and minerals. Potential benefits include lower cholesterol, blood pressure and inflammation. However, portions need to be controlled given the high calorie content. Those with allergies or digestive issues should also use caution with daily pistachio intake. Overall, incorporating a serving of pistachios into a healthy diet most days can be a nutritious addition for most people.
