6 Potential Health Benefits of Pistachios

Whether adding an earthy flavor and pretty green hue to lattes, gelatos, or the Dubai chocolate bar that went viral on social media, pistachios seem to be in every sweet treat these days. But there are also plenty of nutritious ways to enjoy the nuts — eating them straight from the shell as a snack, sprinkling them on salads — that play up their many health benefits.

“Pistachios are nutrient-dense, providing a good source of protein, fiber, healthy fats, vitamins (like B6), and minerals, such as potassium and magnesium,” says Scott Keatley, RD, a registered dietitian in private practice in New York City.

Pistachios are also rich in polyphenols — antioxidants that help to neutralize free radicals, which are unstable molecules that can cause a condition known as oxidative stress. “Oxidative stress is linked to chronic inflammation, which is a risk factor for numerous health conditions, including heart disease, cancer, and neurodegenerative diseases,” Keatley says. “By reducing oxidative stress and inflammation, the antioxidants in pistachios support overall health, protect cells, and contribute to a lower risk of chronic disease.”

Read on to learn more about the health benefits of pistachios and how you can incorporate more of this nutritious nut into your diet.

1. Pistachios May Help Protect Your Eyesight

2. Pistachios May Improve Digestion

Pistachios contain both soluble and insoluble fiber, both of which are important for the gut.

“Insoluble fiber supports digestive health by adding bulk to stool and promoting regular bowel movements, while soluble fiber can aid in satiety [feeling full], blood sugar control, and feeding beneficial gut bacteria,” Keatley explains. “This combination makes pistachios a balanced source of fiber, which is beneficial for digestive and metabolic health.”

“Pistachios contain a special type of fiber called ‘prebiotic’ (not ‘probiotic’) fiber,” says Nate Wood, MD, director of culinary medicine at the Yale School of Medicine and co-lead of the weight management clinic at the New Haven Primary Care Consortium in Connecticut. “This prebiotic fiber selectively feeds the healthy bacteria in our guts. This leads to a healthier gut microbiome, which is an important part of digestive health.”

However, more research is needed to determine the true effects of pistachios on gut bacteria.

3. Pistachios May Help Protect Your Heart

Pistachios have been shown to reduce levels of LDL, or “bad” cholesterol, as well as blood pressure, both of which are risk factors for heart disease.

“Research on pistachios and heart health is quite promising,” Keatley says. “Pistachios are rich in heart-friendly monounsaturated fats [including omega-3, -6, and -9 fatty acids] and fiber, which contribute to cardiovascular health. The combination of fiber and healthy fats helps reduce LDL cholesterol levels, which can lower the risk of plaque buildup in arteries.”

But pay attention to labels to make sure you’re not selecting a variety with added salt.

“For people who are concerned about high blood pressure, salted pistachios contribute to sodium intake, so choosing an unsalted option is going to be preferable for heart health,” says Thomas Holland, MD, a physician-scientist at Rush University System for Health in Chicago and assistant professor at the Rush Institute for Healthy Aging.

4. Pistachios May Help With Blood Sugar Control

The nutrients in pistachios also make them a great choice to support blood sugar management.

“Pistachios are primarily a source of fat, with about 13 grams of fat per 1 ounce serving,” Keatley notes. “This high fat content, especially rich in heart-healthy monounsaturated and polyunsaturated fats, contributes to their low glycemic index — meaning they don’t cause rapid spikes in blood sugar. The fats, fiber, and protein in pistachios help slow glucose absorption, leading to steadier blood sugar levels.”

5. Pistachios May Help You Maintain a Healthy Weight

Because the protein, fiber, and healthy fat in pistachios help us feel more full, they can be a good option to support weight management, Keatley says.

Of course, portion control is key, as 1 ounce of pistachios (about a handful) contains around 160 calories. “Because of the healthy fats that pistachios contain, they are not only nutrient-dense, but also relatively calorie-dense,” says Dr. Wood. “This means that they can contribute to weight gain if we eat too many of them. I would recommend folks stick to approximately one serving of nuts per day, which is 1 ounce.”

6. Pistachios May Help Boost Brain Health

“The omega fatty acids in pistachios support brain health, helping to protect vessels in the brain from atherosclerosis and ensuring proper nutrient and oxygen delivery,” says Dr. Holland.

“These nutrients also have the ability to reduce oxidative stress and inflammation, thereby potentially preventing damage to neural tissue in the brain, which may prevent cognitive decline,” Holland says.

To reap all the health benefits of pistachios, consider grabbing a bag for your pantry during your next trip to the grocery store. They’re shelf stable and should stay fresh for up to several months.

Practical Tips for Consuming Pistachios

A handful of pistachios can be a great snack. And with a little creativity in the kitchen, you can also make delicious, nutrient-dense meals with this versatile nut.

“I suggest using them in a variety of ways: sprinkled on salads, blended into pesto, or made into a crust for fish or chicken,” Keatley says. “Pistachios also make a great addition to yogurt or oatmeal, or as part of a trail mix.”

Pistachio Recipes

Keatley recommends the following recipe ideas to add pistachios to your breakfast, lunch, or dinner.

Yogurt and Pistachio Parfait Layer yogurt with chopped pistachios, fresh fruit, and a drizzle of honey for a balanced and satisfying breakfast.

Pistachio-Crusted Salmon Finely chop pistachios and mix with a little olive oil, lemon zest, and garlic. Spread the mixture over salmon filets and bake until the crust is golden.

Pistachio Pesto Replace pine nuts with pistachios in a classic pesto recipe. It’s great on pasta, sandwiches, or as a dip for vegetables.

• Pistachios are a nutrient-dense food and good source of protein, fiber, healthy fats, vitamins, minerals, and antioxidants.
• Research shows pistachios may come with a number of health benefits, including eyesight protection and improved digestion, heart health, and blood sugar management. They may even help you maintain a healthy weight when consumed mindfully.
• Incorporate pistachios into your diet as a snack, sprinkled over a salad, oatmeal, or yogurt, or in a crust for salmon.