This is a sponsored post written by me on behalf of the Pistachio Health Institute.
Pistachios are one of my most favorite snacks. Since I have been dairy-free for over a year now and cannot really afford to snack on meat, nuts are my go-to mid-day fuel. In fact, I’m snacking on them right now, as I write this post!
I love pistachios because they’re delicious, nutritious and completely satisfying. In fact, with pistachios you get more nuts per serving – 49 kernels per ounce, compared to 23 almonds, 14 walnut halves and 18 cashews. Plus, a reduced serving of 30 pistachios makes a satisfying, deliciously healthy snack for only 100 calories!
It’s a good thing I love pistachios so much. They are chock full of health benefits!
Recent research from Harvard University and published in New England Journal of Medicine suggests that the benefits of snacking on nuts go up as the number of servings goes up, too. Bottom line: more nuts, more benefits.
Check out these 5 health benefits of pistachios, and scroll to the end of the post to find links to make your own 5-course meal with pistachios in every dish!
image via pixabay.com
5 Health Benefits of Pistachios
Source for all information can be found here.
1. Pistachios aid in weight management.
Researchers at Loma Linda University conducted nut feeding trials in which individuals substituted nuts for 20 percent of their total calories. They found that, despite the fact that nuts contain fat and are energy-dense foods, they did not cause an increase in body weight.
Also, in-shell pistachios often result in the “Pistachio Principle.” I know when I can see the visual of just how many pistachios I have eaten, it’s a good reminder to me to stop eating once I am full.
2. Pistachios are heart healthy.
There is growing evidence that shows a diet that includes tree nuts, such as pistachios, is associated with a healthier heart.
In fact, the FDA states: “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
Pistachios can help support cardiovascular management thanks to something called phytosterols, which actually compete with cholesterol from the diet for absorption.
3. Pistachios are chock full of fiber.
Pistachios are a good source of fiber, providing 3 grams per serving. This equates to providing 12 percent of the daily value per 30 gram serving! That’s more than many types of whole fruit! You would have to eat two plums to get the same amount of fiber found in one serving of pistachios. Fiber helps us to feel full longer and also aids in digestion.
Pistachio Cream Cake–Yum!
image via pixabay.com
4. Pistachios are loaded with healthy fats.
A diet rich in healthy fat is vital to brain health! Almost 90 percent of the fat found in pistachios is the healthy mono- and polyunsaturated fats. Oils are not used during roasting, so pistachios are naturally trans fat free.
5. Pistachios are a high antioxidant superfood!
According to the USDA Oxygen Radical Absorbance Capacity (ORAC) database, pistachios have a total antioxidant capacity of 7983 Trolox Equivalents per/100 grams, making them one of the highest in antioxidants among all snack nuts!
Want some yummy pistachio recipes?
I’ve gathered 5 unique pistachio recipes for you below…these could make up a 5-course dinner!
Appetizer: Goat Cheese, Grape and Pistachio Truffles
Soup: Broccoli and Pistachio Soup
Salad: Shaved Fennel, Roasted Tomato & Pistachio Salad with Creamy Yogurt Dressing
Main Course: Pistachio-Crusted Chicken with Pistachio & Gorgonzola Risotto
Dessert: Gluten-Free Butter Cookies with Pistachios served alongside Pistachio Gelato
Kelly @ The Pretty Bee: Cooking + Creating
Thank you so much for featuring my cookie recipe!
You are so welcome, Kelly! They look delicious!!
Wow! I didn’t know this. Thanks for sharing these recipes also. I’ll definitely try these!