Home > Cooper Updates, Nutrition > Get Cracking with the Benefits of Pistachios

Get Cracking with the Benefits of Pistachios

Did you know that pistachios are one of the world’s oldest nuts, tracing back to biblical times?

Pistachios have a long history as amazing sources of healthy fats, protein, fiber and antioxidants. Pistachio lovers have many reasons to crack open these little green gems.

PistachioDay_INFOGRAPHIC

Three Reasons to Love Pistachios

Heart Health

  • Research suggests that eating 1.5 oz. per day of most nuts, including pistachios, may lower risk of heart disease.
  • Pistachios are low in saturated fat (2 g per 1 oz. serving) and a vegetarian source of heart-healthy omega-3 fatty acids.
  • Pistachios contain antioxidants that fight inflammation and may help lower “bad” LDL cholesterol.

 

Weight Management

  • With 3 g of fiber and 6 g of protein, pistachios can help manage weight by reducing overall caloric intake.
  • Serving sizes of pistachios are larger than any other nut with one serving size containing 49 kernels (1 nut = 4 calories).
  • Pistachios are often portioned in convenient 1.5 oz. single-serving bags which promote smarter portion control.

 

Blood Sugar Management

  • Pistachios and other tree nuts have been shown to lower the risk of Type 2 diabetes.
  • Research has shown that consuming about 2 oz. of pistachios a day as a replacement for carbohydrate foods may reduce HbA1c, a long term marker of blood sugar control.
  • Adding nuts to a carbohydrate-rich meal can reduce blood sugar spikes 1-2 hours after eating.

 

Nut-rition Breakdown of Pistachios

(1 oz. serving or 49 nuts)

  • 160 calories
  • 13 g total fat
  • 2 g saturated fat
  • 8 g carbs
  • 3 g fiber
  • 6 g protein

Get Cracking with Pistachios

  • Grab an individual bag or portion out 49 nuts as a mindful snack.
  • Make your own trail mix with pistachios, pumpkin seeds, chopped dried apricots and dried cranberries.
  • Toast raw pistachios and other mixed nuts with an array of spices.
  • Top salads, yogurt and oatmeal with a handful of pistachios.
  • Toss a few pistachios into a cold pasta dish.
  • Prepare a pistachio-crusted fish, such as salmon.
  • Add crushed pistachios to homemade guacamole.
  • Mix a serving or two of pistachios into baked goods like granola bars, high fiber muffins and wholesome cookies.

For more information about Cooper Clinic Nutrition Services, visit www.cooperclinicnutrition.com or call 972.560.2655.

Blog provided by Cooper Clinic Registered Dietitian Nutritionist Elana Paddock, RDN, LD, CDE.

Categories: Cooper Updates, Nutrition
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