Eat pistachios raw or include them in other dishes such as rice, salads and pastries. Raw pistachios have a reputation for being high in calories and fattening, but much of their fat content is considered healthy and they contain almost no cholesterol or sodium. Pistachios have high nutritional value and can be considered a healthy snack if you consume them in moderation.
Pistachio nuts are the dry fruits from trees belonging to the genus Pistacia. The trees are indigenous to the warm, dry mountainous regions of western Asia, although they are now grown in the Mediterranean region, Middle East and United States as well. Several types of pistachios exist, but the most popular commercial variety is called kerman. The mature pistachio is a yellowish-green oblong kernel surrounded by a light-colored shell that naturally splits apart.
Pistachios are a rich source of energy that comes mainly from fats. One cup of raw pistachios provides 685 calories in a caloric ratio of 67 percent fat, 20 percent carbohydrates and 13 percent protein. About 33 percent of the fat is saturated, whereas the remainder includes unsaturated varieties such as omega-3 and omega-6 essential fatty acids. Pistachios are very good sources of fiber and supply protein, B vitamins and certain minerals. A cup of raw pistachios contains 13 grams of fiber, 25 grams of high-quality protein and relatively high amounts of thiamin, vitamin B6, copper, manganese, phosphorus, magnesium and iron.
Potential Health Benefits
Pistachios' fat includes mostly healthy monounsaturated types such as oleic acid. Their high dietary fiber content is beneficial for regulating cholesterol levels, which entails increasing “good” HDL cholesterol in the bloodstream while reducing “bad” LDL cholesterol. Pistachios contain phytochemicals and other strong antioxidants such as carotenes, vitamin E and selenium, which help to scavenge tissue-damaging free radicals. In addition to thiamine and vitamin B6, pistachios contain other B vitamins that your body needs for strong metabolism and energy production. Furthermore, the protein in pistachios is considered complete, which means it contains all the essential amino acids that people cannot synthesize.
Pistachio nut allergy is relatively common in some sensitive individuals, according to the book “Public Health Nutrition: From Principles to Practice.” The allergies are usually due to a reaction against the chemical anacardic acid or urushiol. Allergic symptoms range from skin itching to severe anaphylactic manifestations including breathing difficulty, abdominal pain, vomiting and diarrhea. If you have allergic reactions to other nuts, observe caution while eating pistachios.
Articles For Your Diet
- The Nutribase Complete Book of Food Counts; Art Ulene
- Textbook of Nutritional Medicine; Melvyn Werbach and Jeffery Moss
- Public Health Nutrition: From Principles to Practice; Mark Lawrence and Tony Worsley
- pistachios image by R MACKAY from Fotolia.com