By Sumit Saran, the India market representative for American Pistachio Growers
Research suggests that pistachios have numerous benefits and may help to maintain good health, support an active lifestyle and reduce the risk of nutrition-related diseases. Not only are pistachios a source of many essential vitamins and minerals, monounsaturated and polyunsaturated fatty acids, protein and fiber, but pistachios also provide an array of phytochemicals, a wide variety of compounds made by plants that may help to promote health and well-being.A new study conducted by Cornell University and published in the journal, Nutrients, in October 2022, determined that pistachios have a very high antioxidant capacity, among the highest when compared to values reported in research of many foods commonly known for their antioxidant capacity, such as blueberries, pomegranates, cherries, beets, and red wine. The purpose of the research was to measure the level of antioxidant “capacity” of pistachios. In other words, to measure pistachios’ ability to fight free radicals with antioxidants.
Normal metabolisms of daily life – everything from eating, breathing, and exercising to the toxins we encounter in the environment – can generate free radicals in the body. Free radicals attack healthy body cells and this damage is thought to contribute to inflammation and aging in addition to chronic health conditions, including heart disease and cancer. Health professionals recommend antioxidants from food sources to help protect healthy cells from free radical damage in the body.Almost all commonly consumed sources of antioxidants are fresh fruits, which are perishable and not easy to always carry. Pistachios have a long shelf life, they are imminently portable and do not require any cooking making it very easy for consumers to get their daily dose of antioxidants.
Pistachios used in the Cornell study were grown in California and have a different nutritional profile than those grown in other countries. American pistachios are one of the very few foods high in antioxidants that are also a complete protein. This makes them perfect for people who want a more plant-based diet. Research conducted and published in 2020 had shown that California grown pistachios are a complete protein; which means that they contain all 9 essential amino acids that your body needs which is normally found in animal-based proteins. Perfect for people who want a more plant-based diet.
Gram for gram pistachios have more protein than lentils, paneer and chickpeas.
Health Benefits of American Pistachios:
Heart Health: Researchers also looked at five studies that examined the effects of pistachios on heart disease. Many of the studies found that diets that include pistachios tend to be linked to significantly lowered cholesterol and blood pressure levels, even for those who are at high risk of diabetes. Research suggests that these benefits may be due, in part, to the pistachios’ protein, fiber, and lower fat content when compared to other nuts. Pistachios also have the highest phytosterol content among nuts, which appear to help lower blood cholesterol levels by decreasing the absorption of cholesterol in the intestines during digestion and reducing the amount of cholesterol produced by the body.
Blood Sugar Management: In recent years there has been an increase in the number of studies showing the potential benefits of eating nuts, including pistachios, on blood glucose and insulin sensitivity. Research published in Diabetes Care shows that including pistachios as part of a balanced diet is a sound strategy to help lower the risk of developing type 2 diabetes. The research suggests that pistachios may have glucose- and insulin-lowering effects and promote a healthier metabolic profile in people with prediabetes.
Immunity Booster: Nuts, like pistachios, provide the body with vital vitamins, minerals,antioxidants and phytochemicals (active compounds found in plants) to support the immune system. The immune system is the first line of defense against infections. A healthy immune system aids in the healing process and shortens recovery time.
Eye Health: Pistachios contain approximately 13 times more lutein and zeaxanthin (carotenoids) than the next highest nut. High amounts of these carotenoids are found in the retina of the eye and are known to benefit eye health, which may help prevent vision loss associated with aging.
Weight Management: Pistachios are one of the lowest calorie nuts with only 160 calories in a single ounce, which is the equivalent of about 49 pistachios. Researchers recently discovered that eating as much as 20% of calories from pistachios may not lead to weight gain, but it may provide the added benefit of improving blood pressure, among other perks. Emerging research shows that people with extra body weight can benefit from eating pistachios – those who munched on pistachios, lost weight and improved their triglyceride levels (blood fats).The High Council of France’s public health recommends a daily consumption of a small handful of nuts. This recommendation is based on scientific data that highlights health benefits of nuts, including pistachios, in terms of diet quality, weight management and cardiometabolic risk reduction. Pistachios are nutrient dense foods containing protein, fibre, phytosterols, and antioxidants and are naturally cholesterol-free. California-grown pistachios have a high monounsaturated fatty acid content (53% of total fat) and a high unsaturated/saturated fat ratio of 7.4: 1.
About American Pistachio Growers
American Pistachio Growers is a non-profit trade association representing more than 865 growers, member processors and industry stakeholders in California, Arizona and New Mexico. More details and a compendium of the global research can be found at www.AmericanPistachios.in
California grown pistachios are available on all major e-commerce platforms or with major dry fruit retailers. You can find them by simply searching or asking for “California pistachios” and choosing from the many brands that sell them in India.
