The Top 5 Health Benefits Of Pistachios & How To Eat More Of 'Em

Creamy, buttery, and imbued with a delightful green color, pistachios are a favorite nut all over the world. Their mild flavor is a crowd-pleaser, and in addition to their beloved taste, pistachios boast a variety of health perks.

Money may not grow on trees, but other good green things do! Pistachios come from short desert trees related to cashew trees. Originally native to Central Asia, Pakistan, and India, pistachio trees were brought to the U.S. in the 1850s. Now they produce nuts in just three states: California, Arizona, and New Mexico. These states' long, hot summers allow for optimal ripening.

Although pistachios are technically drupes (a botanical term meaning "a seed surrounded by fruit"), in culture and cuisine, they're considered nuts.

Their mild taste and softer texture make them a go-to for easy snacking and all sorts of culinary preparations. The little green nubbins are the fifth-most consumed nut globally! They can go both sweet and savory—you can start a meal with pistachio-crusted salmon and finish it off with nut-studded spumoni. And like almonds, peanuts, or cashews, pistachios can be used to make nut butter, nut milk, and other byproducts.

Compared to many other nuts, pistachios are relatively lean. They contain less fat and fewer calories than walnuts, pecans, and macadamia nuts, and most of their fat is the heart-healthy monounsaturated kind. 

Among nuts, pistachios also stand out for the fact that they contain "complete" protein—the kind with all nine essential amino acids the body needs to get from food. No other nut has this claim to fame.

Antioxidants are beneficial compounds that help your cells clear out harmful oxidation—and pistachios just happen to be loaded with them.

"Pistachios contain the highest levels of gamma-tocopherol, vitamin K, potassium, phytosterols, and the carotenoids beta-carotene and lutein, compared to other nuts," says Cheryl Rock, Ph.D., R.D., professor at the University of California–San Diego School of Medicine.

For weight-loss-friendly meal planning, you may have heard it recommended to build your plate around a source of healthy fat, protein, and fiber. Pistachios are a good source of each of these nutrients.

"They are lower in calories than other nuts and higher in fiber compared to all the other healthy snacking nut options," points out Ella Davar, R.D., CDN, CHC. Their 3 grams of fiber per serving is especially helpful for keeping you fuller longer, reducing cravings.

Not surprisingly, studies have associated eating nuts with achieving or maintaining a healthier weight. In a 2020 study in the journal Nutrients, 100 people with overweight or obesity ate 1.5 ounces of pistachios daily for four months as part of a behavioral weight loss program. As a result of this delicious intervention, they consumed more fiber and fewer sweets. Although they ultimately achieved the same amount of weight loss as a control group, those who ate pistachios had improved blood pressure measurements5.

For years, many people avoided foods with high fat content (like nuts) due to fears that they might raise cholesterol. But current research indicates that pistachios may actually have the opposite effect. A large systematic review and meta-analysis from 20217 associated eating pistachios with improved blood lipids like LDL cholesterol, total cholesterol, and triglycerides.

In your efforts to ramp up on protein for muscle growth, hormone balance, or satiety, add some nuts into the mix.

"Pistachios can absolutely help meet daily protein needs. One ounce of pistachios has 6 grams of protein, which is a good amount for a plant-based food," says Jen Scheinman, M.S., RDN. 

Plus, in 2019, some bombshell (pun intended) research revealed that pistachios are the only nuts that contain all nine essential amino acids the body can't make on its own.

This puts them in the esteemed company of other complete proteins like milk, beef, and chicken. "Very few plant foods are considered complete proteins, which is why it's important for vegetarians and vegans to eat varied sources of plant protein to ensure they get all the essential amino acids," Scheinman says.

Nuts make good bedfellows! Eating pistachios at night could help you fall asleep faster. The nuts contain ample amounts of melatonin, the hormone that signals to your body that it's time to unwind.

Pistachios are tree nuts, which are one of the top nine most common food allergens, affecting up to 1% of the U.S. population. If you know you're allergic to other nuts like almonds, cashews, or hazelnuts, your doctor will likely advise you to steer clear of pistachios as well.

Other potential side effects of eating pistachios mainly have to do with their calories and fats. Though these nuts have impressive health benefits, eating large quantities of them could lead to weight gain. 

Besides selecting nuts with added flavors or in-shell versus shelled, you have your choice of raw or roasted pistachios.

"Pistachios are usually roasted, which improves their taste and aroma and also promotes their crunchy texture because roasting decreases the moisture content," says Rock. However, Rock notes that roasting reduces fiber content somewhat and may degrade vitamin E and some other antioxidants. Either way, though, pistachios remain a good source of fiber.

All pistachios have a place in a nutritious diet, but to promote sustainability as well as health, consider purchasing organically grown pistachios. Davar also encourages looking for nuts with natural preservatives like vinegar and salt.

As plant-based proteins continue their upswing in popularity, you might be used to turning to soy or grain-based sources to meet your needs. But don't forget about pistachios!