Pistachio
Almond
Walnut
Barberry
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Dried Fig
Kaloote
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Zahedi
Mazafati
Estameran
RabbiGreen Pistachio Kernel
The following nutrition information is provided by the USDA for one ounce of unsalted pistachios without shells (28g, or roughly 1/4 cup).
|
Calories |
165cal |
|
Fat |
13.4g |
|
Sodium |
2mg |
|
Carbohydrates |
7.8g |
|
Fiber |
2.8g |
|
Sugars |
2.1g |
|
Protein |
5.8g |
|
Potassium |
277mg |
Carbs
A 1/2-cup serving of pistachios provides 18 grams of carbohydrates and 6 grams of fiber. Like most other nuts, pistachios have a low glycemic index. The healthy fat and fiber from pistachios have been shown to help lower the spike in blood sugars after eating other high-carbohydrate foods like white rice, bread, and potatoes.
Fats
As the body of nutrition science has grown, we’ve learned that the type of dietary fat is more important than the amount of fat. A 1/2-cup serving of pistachios has 30 grams of fat, of which about 4 grams are saturated, 9 grams are polyunsaturated, and 16 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
It is an FDA Qualified Health Claim stating: “Tree nuts, including pistachios, can be part of a heart-healthy diet. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may lower the risk of heart disease.”
Protein
A 1/2-cup serving of pistachios provides almost 13 grams of protein, placing it as part of the protein group, according to the USDA MyPlate. Pistachios are a great plant-based protein option for anyone, but especially for those eating a vegetarian or vegan diet.
Vitamins and Minerals
The little green nut is loaded with vitamins, minerals, and phytonutrients. You can “see” the nutrients through the various colors in the pistachio. The green and yellow color of the actual nut comes from two carotenoids: lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
Pistachios are also a good source of vitamin B6, phosphorus, and thiamin, and an excellent source of copper. A 1/2-cup serving of pistachios offers more potassium (625 milligrams) than a large banana (480 milligrams). Pistachios also have the highest phytosterol content (61 grams per 1-ounce serving) among nuts.
Adding nuts to your meal plan is a delicious and nutritious way to fuel your body. Nut consumption has been associated with certain health benefits.
Promotes Heart Health
Consumption of nuts has been associated with reduced risk for cardiovascular disease. A small study funded by the Pistachio Growers showed that a moderate-fat diet containing pistachios reduced blood pressure and vascular resistance during acute stress when compared with a typical Western diet.
Pistachios’ high phytosterol content also makes them a heart-healthy snack. Phytosterols come from plants, but because they have a similar structure to cholesterol, they compete with cholesterol to limit its absorption.
Supports Healthy Weight Management
Nuts are rich in polyphenols, which have been associated with a reduction in obesity. The weight-control benefits of a Mediterranean diet, which is rich in nuts, olives, fruits, vegetables, and whole grains, are well established.
Furthermore, snacking on pistachios takes longer than ready-to-eat foods like potato chips or other processed snacks. Because you have to crack open each shell before eating the nut, your body is given a chance to register feelings of fullness before overeating.
Furthermore, snacking on pistachios takes longer than ready-to-eat foods like potato chips or other processed snacks. Because you have to crack open each shell before eating the nut, your body is given a chance to register feelings of fullness before overeating.
Helps Manage Gestational Diabetes
Another study funded by the Pistachio Growers was completed on 30 pregnant women diagnosed with gestational diabetes or having trouble managing blood sugar levels.
The women who ate the pistachios had a significantly lower rise in blood sugar compared to the whole wheat bread group. A similar beneficial response was seen about insulin levels.
The study suggests pistachios may be an effective alternative to low-fat, high-carbohydrate foods for women with gestational diabetes or gestational impaired glucose tolerance. The effect on blood sugar is not surprising, since pistachios are much lower in carbohydrates than whole wheat bread.
The women who ate the pistachios had a significantly lower rise in blood sugar compared to the whole wheat bread group. A similar beneficial response was seen about insulin levels.
The study suggests pistachios may be an effective alternative to low-fat, high-carbohydrate foods for women with gestational diabetes or gestational impaired glucose tolerance. The effect on blood sugar is not surprising, since pistachios are much lower in carbohydrates than whole wheat bread.
Reduces Risk of Cancer
Pistachios have been studied for their potential role in colon cancer prevention. So concluded that “diets with a higher consumption of nuts may be associated with a significantly reduced incidence of cancer recurrence and death in patients with stage III colon cancer.”
Roasting pistachios does not diminish their health benefits in this regard. Raw or roasted varieties are both considered protective against colon cancer.
Roasting pistachios does not diminish their health benefits in this regard. Raw or roasted varieties are both considered protective against colon cancer.
Protects Eye Health
Pistachios get their green coloring from lutein and zeaxanthin which research suggests may help to prevent age-related macular degeneration. These antioxidants protect the eyes from cellular damage, keeping eyesight sharp as the years go on.
May Enhance Muscle Recovery
Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids (BCAAs). Branched-chain amino acids may improve muscle recovery after exercise.
Chain amino acids
According to the National Institutes of Health, there is not enough evidence to support the use of BCAA supplements to improve performance, build muscle, or help muscles to recover after exercise. But eating foods containing protein automatically increases your intake of BCAAs.
Pistachios, whether in-shell or already shelled, should be stored in an airtight container. They can be kept this way in the refrigerator for a year or in the freezer for two years. Storing pistachios at room temperature causes the nuts to go rancid more quickly due to their high-fat content. Only keep pistachios at room temp for a few months (less than that in warm weather). Keeping raw pistachios in the refrigerator helps keep them fresh for longer.
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This kind is produced from unripe pistachios and used in the confectionery and chocolate industry due to its special flavor. The green-skinned pistachios are sometimes called shelled raw pistachios.
These are technically the same thing, and they will look like you are getting the full pistachio without its shell in place. The green-skinned pistachios are much easier to eat because you won’t need to remove the shell and work for your snack. These pistachios are ready to eat, and you can quickly season them or roast them if you so choose..
These are technically the same thing, and they will look like you are getting the full pistachio without its shell in place. The green-skinned pistachios are much easier to eat because you won’t need to remove the shell and work for your snack. These pistachios are ready to eat, and you can quickly season them or roast them if you so choose..