Eating a handful of pistachios every day could have benefits for your heart, blood pressure and gut health, according to a Spanish doctor.
Pistachios have long been considered a nutrient-rich snack thanks to their combination of protein, fibre and unsaturated fats, as well as naturally occurring plant compounds.
Malaga cardiologist Dr Aurelio Rojas has highlighted the nuts as a potentially useful addition to a balanced diet, particularly when it comes to cardiovascular health.
And despite being relatively high in calories, he says eating an appropriate portion does not necessarily mean they will cause weight gain.
Pistachios contain plant compounds including lutein, zeaxanthin and polyphenols, which Rojas highlights for their antioxidant and anti-inflammatory properties.
Research into nuts more broadly has consistently associated their consumption as part of a healthy dietary pattern with better cardiovascular health.
Rojas says pistachios may also have favourable effects on LDL cholesterol, commonly known as ‘bad’ cholesterol, and triglycerides.
However, pistachios should not be viewed as a treatment for high cholesterol or cardiovascular disease, and eating them does not replace medication or other lifestyle changes recommended by a doctor.
Blood pressure
Rojas says regular pistachio consumption can also contribute to healthier blood pressure.
That does not mean a handful will immediately lower someone’s blood pressure. Rather, including unsalted nuts within an overall healthy diet can form part of a dietary pattern associated with better cardiovascular health.
Your gut could benefit
Pistachios are also a source of dietary fibre, while their components can interact with bacteria living in the digestive system.
Rojas points to their potential benefits for the gut microbiome – the enormous community of microorganisms inhabiting the digestive tract.
Researchers are increasingly investigating how nuts and other fibre-rich foods influence these bacteria and the substances they produce.
Blood sugar control
Rojas also highlights a potential role in blood glucose regulation.
Pistachios contain relatively little carbohydrate compared with many common snacks, while supplying protein, fat and fibre.
Those characteristics can make them a useful alternative to highly refined or sugary snacks as part of a balanced diet.
Are they fattening?
Like other nuts, pistachios are energy-dense, meaning a relatively small quantity contains a significant number of calories.
However, their combination of protein, fibre and fat can also make them filling.
‘In appropriate quantities they can help improve satiety,’ Rojas explains.
His suggested daily portion is roughly 25 to 30 grams, approximately one handful.
Eating 30g of pistachios as a snack is very different from absent-mindedly working through an entire large bag.
Rojas recommends buying pistachios in their shells.
Having to open each one slows down the pace of eating, while the discarded shells provide a visual reminder of how many have already been consumed.
‘You see how much you’ve eaten and it’s much more difficult to finish half a bag without realising it,’ he explains.
When choosing pistachios, he recommends eating them natural or roasted and preferably without added salt.
The latter is particularly relevant to their cardiovascular credentials, since regularly consuming excessive sodium can contribute to high blood pressure.
