Pistachio is considered a nut but is actually a seed. Its varieties are diverse, but regardless of the type you choose, it offers countless health benefits and can be relied upon as a source of healthy fats in a small meal during Ramadan, according to WebMD.
Is pistachio really beneficial for health? Pistachio is a nutritious and healthy addition to your diet. It contains a protein ratio of 20%, and its caloric units from proteins are the highest among various types of nuts available. Notably, proteins help provide a feeling of fullness for a longer time and assist in weight control.
Additionally, pistachio is high in antioxidants, ranking second after walnuts in this regard. The role of antioxidants is crucial in fighting free radicals that can damage cells, proteins, and DNA, leading to premature aging and other diseases such as cancer, diabetes, and heart diseases.
Pistachio is also an excellent source of unsaturated fatty acids and potassium, which help combat inflammation.
What are the benefits of pistachio?
- **Enhancing intestinal health:** Pistachio is high in fiber, playing a role as a prebiotic or food that good bacteria in the gut digest for growth. Intestinal bacteria can ferment fiber and convert it into a short chain of fatty acids that reduce the risk of cancer, heart diseases, and digestive disorders.
- **Lowering cholesterol and blood pressure levels:** It has been shown that pistachio can lower blood cholesterol levels. It contains fiber and high proportions of polyunsaturated and monounsaturated fats that help reduce cholesterol and blood pressure levels and lower the risk of heart disease.
- **Controlling blood sugar levels:** Pistachio has a low glycemic index, meaning its consumption does not lead to a rapid increase in blood sugar levels. It also contains antioxidants and carotenoids that help maintain healthy blood sugar levels.
- **Improving blood vessel health:** Essential amino acids are crucial, and since the body cannot produce them, it's necessary to obtain them from food. Some studies have shown that the amino acids in pistachio can lower blood fat and sugar levels, contributing to improved blood vessel health.
- **Improving eye health:** Pistachio helps protect the eyes from blue light damage and age-related eye issues.
- **Weight loss:** Pistachio aids in weight loss. It is rich in fiber and proteins, which lead to a sense of fullness and reduce the amount of food that can be consumed.
However, care should be taken concerning some side effects of pistachio, including excess salt intake if salted, and reactions in individuals who are allergic. It may also cause nausea, bloating, and abdominal pain in those allergic to one of its components.
