Medically the evaluation by Natalie Olsen, R.D., L.D., ACSM EP-C — written by Jayne Leonard on respectable 29, 2018

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Pistachios room a type of tree nut with countless health benefits. Pistachios are fantastic source that protein, antioxidants, and fiber.

Research says that human being have to be eating pistachios for countless years. Civilization consume them this day in a selection of dishes indigenous salads to ice cream creams.

Here are 10 science-backed benefits of eat pistachio nuts.

Share top top PinterestPistachios space nutritionally rich.
Pistachios contain many important nutrients.

According come the United claims Department of farming (USDA), 1 oz or about 49 kernels that unroasted nuts contain:

Calories: 159

Protein: 5.72 grams (g)

Fat: 12.85 g

Carbohydrates: 7.70 g

Fiber: 3.00 g

Sugars: 2.17 g

Magnesium: 34 milligrams (mg)

Potassium: 291 mg

Phosphorus: 139 mg

Vitamin B-6: 0.482 mg

Thiamin: 0.247 mg

A offer of pistachios provides around 37 percent that the recommended day-to-day vitamin B-6 entry or 1.3 mg for adults.

Vitamin B-6 plays a vital role in the body, an especially in relation to protein metabolism and cognitive development.

2. Short in calories

Pistachios are one of the shortest calorie nuts, which means people deserve to enjoy the health benefits the nuts while more easily continuing to be within their daily calorie limits.

One ounce of macadamia nuts, for example, contains 204 calories, when 1 oz of pecans offers 196 calories. The same 1 oz of pistachios consists of just 159 calories.

3. Packed with antioxidants

Antioxidants are substances that play a critical role in health. They alleviate the danger of cancer and also other diseases by avoiding damage come the body’s cells.

Nuts and also seeds contain number of antioxidant compounds, yet pistachios may have greater levels of some antioxidants than other nuts.

Research reports that pistachios have amongst the highest possible levels of antioxidant including:

γ-tocopherolphytosterolsxanthophyll carotenoids

These substances have high antioxidant and also anti-inflammatory effects.

In one little study including 28 participants with high cholesterol who ate 1 or 2 day-to-day servings the pistachios end 4 weeks, researchers showed that lock experienced rise in your levels the the antioxidant lutein, α-carotene, and also β-carotene compared to those that ate none.

4. Great for eye health

Share on PinterestPistachios may aid reduce the danger of eye conditions.
The antioxidants lutein and zeaxanthin are vital for eye health. Pistachios space a rich source of both of these substances.

According to the American Optometric Association, lutein and also zeaxanthin mitigate the chances of developing eye conditions, consisting of age-related macular degeneration (AMD) and cataracts.

AMD and cataracts are the leading reasons of remote in the unified States.

Eating a healthful diet, consisting of pistachios, is a promising method to aid prevent these eye illness from developing.

5. Beneficial for gut health

All nuts are rich in fiber, which urges a healthy digestive mechanism by relocating food with the gut and also preventing constipation.

A kind of fiber referred to as prebiotics may likewise feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and also “crowd out” harmful bacteria.

According come a small, 2012 study, eating pistachios may boost the levels of useful bacteria in the gut. In the study, volunteer ate a typical diet through either 0 ounces, 1.5 ounces, or 3 ounces of pistachios or almonds.

Researchers built up stool samples and also found that human being who ate approximately 3 ounces that pistachios everyday showed rise in potentially beneficial gut bacteria, much an ext so 보다 those who ate almonds.

6. High in protein because that vegans and vegetarians

Pistachios add to a person’s day-to-day protein needs, at virtually 6 g that protein per 1 ounce serving.

Protein accounts for about 21 percent of the total weight of the nut, making the a great source because that vegetarians and also vegans, amongst others.

Pistachios also boast a greater ratio of crucial amino acids, the building blocks that protein, when compared with various other nuts, including almonds, hazelnuts, pecans, and walnuts.

7. Beneficial for load loss

Regularly eat nuts helps to reduce the risk of load gain. Pistachios might be especially useful for those that wish to shed weight or keep their weight thanks to your caloric values and also fiber and protein content.

In a 2012 study, world who ate 1.87 ounces the pistachios over a 12-week duration experienced double the reduction in your body mass index (BMI) as human being who ate pretzels instead of pistachios. Both teams consumed about the exact same amount the calories.

Having to shell pistachios before eating them might also help weight loss. Research suggests that seeing the shells offers a visual reminder of how much world have eaten.

8. Essential for love health

Share top top PinterestPistachios may assist reduce cholesterol levels.
Women who frequently eat nuts may enjoy modest security from cardiovascular disease, follow to a 12-year study released in 2001 based on the Iowa Women’s health and wellness Study.

The study likewise showed a little link in between regularly eating nuts and reduced risk of death from various other causes.

Pistachios, in particular, may defend the heart by to reduce cholesterol levels and high blood pressure.

Research ~ above a tiny sample the 28 participants the looks specifically at pistachios because that heart health, reports that 2 portions day-to-day reduces the threat of cardiovascular disease. An additional study says that pistachios may assist reduce levels of harmful cholesterol.

A 2015 evaluation of 21 researches reports that eating nuts may cause a far-reaching reduction in blood pressure in human being without type 2 diabetes. Pistachios had the strongest effect of all the nuts tested on to reduce both systolic and also diastolic blood pressure.

9. An excellent for blood street balance

Pistachios have a short glycemic index, therefore they perform not cause a sharp climb in blood sugar after who has consumed them.

In a little study of 10 people, eat pistachios lessened high blood sugar when consumed with a carbohydrate-rich meal, such together white bread. The researchers imply that this is just one of the ways that nuts lower the danger of diabetes.

For world with diabetes, an additional study suggests that eat pistachios together a snack is valuable for blood sugar levels, blood pressure, obesity, and inflammation markers.

10. Alleviate colon cancer risk

Pistachios might reduce the risk of part cancers, such together colon cancer, due to their high fiber content.

Scientists prove this in 2017 research study that verified that roasting the nuts did not affect their health and wellness benefits in relationship to colon cancer cells.

Some world may protect against eating pistachios due to the fact that of various usual myths including:

Myth 1: Pistachios make you fat

People may avoid pistachios and also other nuts because they believe they contribute to weight gain.

When eaten as part of a healthful and also calorie-controlled diet, research says that pistachios might actually aid weight loss.

Myth 2: Pistachios are high in sodium

Consuming salted pistachio nuts deserve to increase everyday sodium intake, sometimes past the encourage level. Selecting unsalted pistachio nuts is a low-sodium alternative.

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Myth 3: Snacking ~ above pistachios damages your appetite

Pistachios are a good option for world who wish to eat more healthfully, as long as lock eat castle as component of a balanced diet. To stop filling increase on nuts prior to meals, stick to 1 ounce or one-half of an oz daily and do not eat them too close come mealtimes.