What are the benefits and side effects of pistachios?
Here is everything you need to know about pistachios: their nutrition value, benefits, side effects, and preparation.
What is pistachio
Pistachios are the grit of the pistachio tree. They’re generally inexperienced as well as it is barely sweet. They’re called nuts; however, botanically, pistachios are seeds. People have been ingesting them for hundreds of years. The kernels could have unique colors, from yellow to sunglasses for the inexperienced. They’re generally approximately an inch lengthy and 1/2 of an inch in diameter. But if you need to flavor one, you must first crack open its tough shell.
The pistachio tree originated in western Asia. Archaeologists consider pistachios have become a meal as early as 7,000 B.C. They arrived in the U.S. in the mid-nineteenth century. It’s business manufacturing started in the 1970s. California, Arizona, as well as New Mexico have all of America’s business pistachio manufacturing. It would help if you bought pistachios shelled or unshelled, roasted, or salted. They’re available in leading grocery stores. You may purchase them bulk from pistachio growers.
Benefits of Pistachio
- Loaded with nutrients.
Pistachios are high in protein, fiber, as well as antioxidants. They also boast several other essential nutrients, including vitamin B6 as well as potassium.
- High in antioxidants.
Pistachios are among the most antioxidant-rich nuts around. They’re high in lutein as well as zeaxanthin, both of which promote eye health.
- Low in calories yet high in protein.
Pistachios contain fewer calories as well as more protein than most other nuts. Also, their essential amino acid content is higher than any other nut.
- Aid weight loss.
Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.
- Promote healthy gut bacteria.
Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.
- Lower cholesterol as well as blood pressure.
Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.
- Promote blood vessel health.
Pistachio nuts may play an important role in promoting blood vessel health. That’s because they are rich in L-arginine, which, when converted into nitric oxide, helps dilate your blood vessels.
- Help lower blood sugar.
Pistachios have a low glycemic index, which might promote lower blood sugar levels.
- Delicious as well as fun to eat
Besides being a great snack, pistachios can be used in baking as well as cooking, adding a green or purple color to various dishes.
Side effects of Pistachios
- Salmonella as well as aflatoxin infection
- Weight gain
- Digestion as well as bowel problems
- Fructan
- High blood pressure
- Kidney problems
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Nutritional Value of Pistachio
A 1-ounce serving of pistachio, which is about 49 kernels, has about :
- 5.72 grams of protein
- 7.7 grams of carbs
- 12.85 grams of fat
- 3 grams of fiber
- 159 calories
Pistachio are cholesterol-free as well as a great source of vitamins as well as minerals, including:
- Manganese
- Phosphorous
- Copper
- Vitamin B6
They also pack quite a punch of potassium. In fact, a 2-ounce serving has more potassium than a large banana and as much fiber as a cup of cooked broccoli.
How to Prepare as well as Eat Pistachio
Pistachio can sometimes be tricky to eat since they have a tough shell. If there’s a crack in the body, you can use the surface of another pistachio to pry it open. If there isn’t a crack, you can place the nuts on a cutting board, cover them with a towel, and hit them just hard enough, so the shells open.
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Pistachios will stay fresh (shelled or in shell) for up to a year in a refrigerator or for up to 3 years in the freezer.
You can enjoy them raw, on their own, as well as in things like:
- Salads
- Ice cream or gelato
- Baklava (a sweet pastry)
- Pesto
- Nut butter
- Biscotti
- Granola
- Turkish delight
- Yogurt
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