Are there red pistachios too?
Pistachios used to be dyed red in order to cover shell stains and to make the nuts more visible in snack machines. Today, pistachios are rarely dyed. High-quality pistachios can be identified as such by their yellow-green and purple colours.
What is the "good" fat in pistachios?
Our bodies need fat to function. But the wrong kind - saturated fat - can raise cholesterol levels, increasing the risk of heart disease. Most of the fat found in pistachios - almost 90% - is "good" unsaturated fat which has a positive effect on the human body.
Many nutritionists agree that, when eaten in moderation, good fats, along with protein, helps dieters feel full longer. Incidentally, pistachios are dry-roasted which means they are trans-fat free.
According to the American Heart Association, trans-fats raise total blood cholesterol levels along with LDL ("bad") cholesterol and they lower HDL ("good") cholesterol levels, thus increasing the risk of coronary heart disease and increasing the risk of stroke.
Should I be concerned about nut allergies with pistachios?
The true prevalence of food allergy is not as great as the public perceives it to be. According to the American Academy of Asthma, Allergy and Immunology (AAAI), estimates for 2006 suggest food allergy of all types affects about 4% of the total population, with prevalence in children generally higher than that for adults. About 90% of food allergies in the US and in many other parts of the world derive from milk, eggs, peanuts, tree nuts, fish, shellfish, wheat and soy. Diagnosis of food allergy, including allergies to nuts, can be problematic because no single laboratory test available today can conclusively confirm that a person will exhibit clinical symptoms in response to consumption of a suspect food.
Tree nut allergies are rare. The best estimates available suggest that no more than 0.4% of the U.S. population show allergic reactions to a particular individual tree nut, whereas separate estimates for peanuts suggest the prevalence is about 0.8 percent. If you're concerned about any food allergies, consult your doctor.
What is a typical serving size of pistachios?
A typical pistachio serving is a half-cup portion – which is about 28 grams or 49 nuts.
What makes pistachios a healthy snack?
A healthy snack satisfies hunger between meals and supplies extra nutrients including fibre. Naturally trans-fat and cholesterol-free, pistachios make an ideal snack choice. Tasty and delicious, pistachios offer a good source of nutrients such as B1 (thiamine), vitamin B6, copper, manganese, potassium, fibre and phosphorus. Also, of all snack nuts, pistachios contain the highest amounts of polyphenol antioxidants.
Can I grow pistachios myself?
As pistachio trees grow in desert-type climates, they can only be grown as pot plants in milder regions. They lose their leaves in autumn and should then be kept in a dark and unheated room. They don't need much water.
Can the left-over pistachio shells be used for anything?
Pistachio shells can be used as creative material in arts and crafts. You can decorate paintings, necklaces and textiles with them. Children also love making "pistachio owls" and pistachio rattles. Moreover, you can break up the pistachio shells into a mulch and use this as a natural drainage system in your garden or plant pots. You can make a shell barrier around plants to scare away snails.
Are pistachios good for your heart?
Pistachios help your heart in four ways.
1. Most of the fat found in pistachios is "good" unsaturated fat.
2. Pistachios offer the highest levels of phytosterols among snack nuts, and are a good source of fibre, both of which reduce the absorption of cholesterol from the diet.
3. Of all snack nuts, pistachios are the highest in polyphenols (antioxidants).
4. Pistachios contain potassium.
I am trying to watch my weight. Can I still eat pistachios?
Pistachios make a superior snack choice for dieters. One reason is that they are nutrient-dense - good news when every calorie counts. Also, many experts believe that because pistachios have both protein and fibre they help you feel full for longer - so you eat less at your next meal. One such expert is Tanya Zuckerbrot, registered dietitian and author of the "F Factor Diet: Discovering the Secret to Permanent Weight Loss," who recommends foods containing fibre, such as pistachios, to help weight loss.
Did you know that many of us consume too little of the recommended daily intake of fibre? Fibre is important because it promotes a feeling of being full and helps maintain a healthy body weight. Tanya recommends a handful of delicious pistachios as a morning or afternoon snack, since it is an easy way to add an extra 3 grams or more of natural fibre to your diet, along with protein.
You may be surprised to know that nut consumption, in general, is associated with a lower body mass index and has not been shown to cause weight gain. In fact, many popular diet plans including the DASH Diet, Mediterranean Diet and Weight Watchers highlight nuts in their healthy eating plans. Some even believe that the simple act of shelling a pistachio may have the added benefit of slowing down consumption time.
Are pistachios suitable for diabetics?
Pistachios are naturally low in carbohydrates and rich in monounsaturated fatty acids, making them a perfect snack for diabetics following recommended dietary guidelines. Foods of plant origin that are rich in monounsaturated fatty acids such as pistachios contain fibre, phytosterols and antioxidants, which convey a variety of cardiovascular benefits.
What is aflatoxin?
Aflatoxins are naturally occurring, secondary metabolites of mould fungi, which develop in certain foods under certain environmental conditions. As a rule they cannot be destroyed through heat. They are carcinogenic if eaten. Aflatoxins have been found in spices, nuts, dried fruit and bakery products. For this reason, modern pistachio harvesting methods - as carried out in California, for instance - make sure the pistachios never touch the ground and are processed without delay.
Is there scientific proof for the health and dietary benefits of pistachios?
You can download scientific studies and research findings from the domain “Expert knowledge” on our website. Our expert interviews, research partners and links list offer more detailed and comprehensive information on the topic.
References:
1. Rainey CJ, Nyquist, Food Research Inc., Los Angeles. Unpublished study reports 2006
2. Wu et. al "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States", J. Agric Food Chemi, 52 (12), 4026-4037
3. Complete Food and Nutrition Guide, 3rd Edition, Roberta Duyff
4. Institute of Medicine, 2002a. "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids." Washington , DC: National Academy Press
5. Wu et. al. "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States", J. Agric Food Chemi, 52 (12), 4026-4037
6. Institute of Medicine, 2004. "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate." Washington DC
7. "Trans fat share attack on Americans' hearts", USA Today, Accessed online on 23 Feb. 2007
8. "Trans Fatty Acids", AmericanHeart.org, Accessed on 5 March 2007 9. Sabate, J. (2003) "Nut consumption and body weight", American Journal of Clinical Nutrition, 78(3), 647S-650.
Is it wise to open and eat closed pistachios?
Pistachios intended for consumption should be open. This is a sign that the nut is ripe.
Is it true that a portion of pistachios has more antioxidants than green tea?
In the USDA (United States Department of Agriculture) list of antioxidant content in foods, a 28 g portion of pistachios really does rank higher than a cup of green tea.
Are pistachios a good choice for someone trying to support healthy blood sugar levels?
Yes. Pistachios are naturally low in carbohydrates and are a good source of protein and a good source of mono - and polyunsaturated fats (MUFA), making them a perfect snack for someone trying to support healthy blood sugar levels following recommended dietary guidelines. Supporting heart health is important too.
Are pistachios a good workout snack?
Yes, pistachios make both a great pre- and post-workout snack. Pistachios provide a satisfying combination of protein, fibre and carbohydrates, which are great nutrients to include before and after a workout.
Are pistachios heart healthy?
Pistachios are among the most heart-healthy nuts. They are a good source of monounsaturated and polyunsaturated fats and they have the highest antioxidant capacity compared to popular snack nuts like almonds and cashews. Antioxidants have the ability to neutralize harmful free radicals. Pistachios are also known for their phytosterol power offering more phytosterols than any other nut. A 30g serving of pistachios provides 64mg of phytosterols; walnuts 22mg, almonds 38mg. Phytosterols actually compete with cholesterol from the diet for absorption in the body.
Aren't pistachios (or nuts) high in sodium?
Contrary to public opinion, salted nuts aren’t necessarily high in sodium. Because salt is present on the surface of the nut, it’s tasted immediately. In actuality, a 30g serving (about 1-ounce) or 49 kernels of pistachios only contains 5% DV of sodium. Consumers can also purchase roasted, no salt pistachios, which are sodium free.
Does roasting nuts make a difference?
Yes, toasting nuts increases a nut’s flavor, making it a more assertive ingredient in terms of flavor. Thanks to a process called the Maillard Reaction, named after the French chemist Louis Camille Maillard, a complex reaction occurs when proteins and sugars are heated together. The molecules break down into hundreds of flavor compounds, forming a brown color and increasing the complexity of taste. This same reaction is also responsible for the transformation that takes place when meat is browned and coffee beans are roasted.
How does the antioxidant capacity of pistachios compare to "superfruits" like acai?
According to the 2010 USDA Oxygen Radical Absorbance Capacity (ORAC) database, acai juice blend has an average total ORAC value of 1767 µmol TE/100 while pistachios have more than four times that with 7675 µmol TE/100.
What’s a serving size? How many pistachios are in one serving?
A serving size of nuts is 30 g (about 1-ounce). Pistachios have 49 kernels in one serving; (comparatively almonds have 23; hazelnuts 21; cashews 18; pecans 19; walnuts 14; macadamias 10-12).
What is the best way to store pistachios?
Pistachios absorb moisture from the air and will become stale if improperly stored. Keep pistachios in an airtight container in the refrigerator or freezer to maintain freshness. In-shell pistachios will remain fresh for up to one year from the date of production, while shelled pistachios are best eaten within four months for maximum flavor. When thawing frozen pistachios, place them in a plastic bag to prevent the formation of condensation.
What is the Pistachio Principle?
The term “Pistachio Principle” has been coined to describe how you can fool yourself full. It’s based on research showing that in-shell pistachios offer a visual cue to help reduce intake. When shells are leftover as a visual reminder, snackers eat up to 23% less compared to when shells are cleared immediately. Pistachios are a “mindful” snack. In-shell pistachios take longer to eat, encouraging snackers to slow down and be more conscious of what they’ve eaten. Research shows in-shell snackers eat 41% fewer calories than those that snack on shelled nuts.
What makes pistachios a good snack choice?
Naturally trans-fat and cholesterol-free, and one of the lowest calorie, lowest fat nuts, pistachios make an ideal snack choice. Pistachios are not only tasty and delicious, they also offer important nutrients including thiamin, vitamin B6, copper, manganese, fibre, phosphorus and magnesium. They're also portable, making them a great snack for on the go.