FRESNO, Calif. — Eating pistachio nuts does not contribute to weight gain or an increased body mass index – a measure of body fat based on height and weight – when included in a balanced diet, according to a scientific review of several clinical studies. This is among the many findings described in a review article published in the British Journal of Nutrition titled, “Nutrition attributes and health effects of pistachio nuts.” The article analyzes the results of more than 100 research studies and clinical trials regarding nut consumption and health, highlighting the potential health benefits of pistachios, which are a source of plant-based protein, vitamins and minerals and also a good source of fiber.
Pistachios and Weight Management
Reviewers analyzed randomized controlled trials that looked at pistachios’ effect on body weight and found that diets that include pistachios have not been linked to weight gain. In fact, one study found a decrease in body mass index, and another noted a significant decrease in waist circumference for those who ate pistachios.
An important component of weight management is satiety, the feeling of fullness after eating, and evidence shows that all nuts help promote satiety, suppress hunger and inhibit eating. Two studies looked specifically at the effect of pistachios, and researchers found that participants ate fewer calories and expressed greater feelings of satiety when consuming pistachios in the shell versus the pistachio kernels alone. Authors suggest that participants may have eaten less because the physical act of shelling the nuts may slow the eating process, and the visual cue of empty pistachio shells may serve as a signal to stop eating.
Pistachios and 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: 1) decreasing the absorption of cholesterol in the intestines during digestion and 2) reducing the amount of cholesterol produced by the body.
The Nutrition Power of Pistachios
Researchers found that a one-ounce serving of pistachios (about 49 nuts) provides 10 percent of the recommended daily allowance (RDA) of protein and 11 percent of the RDA of fiber for adults. With three grams of fiber per serving, pistachios rank among the top two nuts in fiber content. The authors note that fiber intake is linked to decreased weight gain and helps lower the risk of diabetes, cardiovascular disease and some types of cancer.
Pistachios also stand out among other nuts for their:
- Vitamin Content: Pistachios contain Vitamin K and the B vitamins, including thiamin (B1), pyridoxine (B6), and folic acid (B9).
- Mineral Content: Pistachios contain a number of minerals, including potassium, magnesium, calcium, copper, and manganese, which are thought to play a role in blood pressure control, bone health management, and the prevention of several chronic diseases.
- Antioxidant Support: Numerous studies suggest that pistachios contain phytochemicals that may act as antioxidants in the body.
- Role in 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.
The review was conducted by researchers with the Human Nutrition Unit, Hospital Universitari de Sant Joan de Reus, Faculty of Medicine and Health Sciences; Institut d’Investigació Sanitária Pere Virgili, Universitat Rovira i Virgili, Reus, Spain; Centro de Investigación Biomédica en Red Fisiopatología de la Obesidad y Nutrición, Institute of Health Carlos III, Madrid, Spain. The Institut d’Investigació Sanitária Pere Virgili received research funding from American Pistachio Growers. None of the authors declared a conflict of interest.
About American Pistachio Growers
American Pistachio Growers (APG) is a non-profit trade association representing more than 625 grower members in California, Arizona and New Mexico. APG is governed by an 18-member board of directors, who are growers, and is funded entirely by growers and independent processors with the shared goal of increasing global awareness of nutritious, American-grown pistachios. The United States has been No. 1 in global pistachio production since 2008. For more information, please visit AmericanPistachios.org.
Source: American Pistachio Growers
