How many calories are in 20 pistachios

Pistachios: why you should eat them!

Pistachios are that healthy

Several studies have shown that pistachios have a positive effect in the treatment and prevention of obesity, type 2 diabetes mellitus and the associated cardiovascular diseases.

This is exactly what pistachios have on the body:

Pistachios protect against cardiovascular diseases

Pistachios play a role in protecting against cardiovascular disease. This is due, among other things, to their high content of unsaturated fatty acids and potassium.

Unsaturated fatty acids are good for the blood vessels and the heart. They also ensure that the so-called LDL cholesterol level drops. LDL cholesterol is particularly unhealthy for the body. The higher the proportion, the greater the likelihood of deposits in the vessel walls - and thus the risk of developing cardiovascular diseases.

Potassium ensures a regular heart rhythm. It is also involved in regulating blood pressure. Meanwhile, the World Health Organization recommends an increased intake of potassium in high blood pressure (hypertension).

Pistachios also contain gamma tocopherol (a form of vitamin E) as well as phytosterols and xanthophyll carotenoids. The latter are phytochemicals that are known for their antioxidant and anti-inflammatory effects.

But that's not all: Pistachios have a positive effect on blood lipid levels and keep triglyceride levels low. Triglycerides are neutral fats that are stored in adipose tissue. If they are present in large quantities, the risk of cardiovascular disease and obesity increases.

People with type 2 diabetes mellitus also usually have high triglyceride levels and therefore benefit from the green nuts.

Pistachios lower blood sugar levels

Pistachios help regulate blood sugar levels. One study showed that 50 grams of pistachios a day reduced the blood sugar level of people with diabetes by up to nine percent. For this purpose, the test persons consumed the amount of pistachios together with carbohydrate-containing foods such as rice and pasta.

When healthy people combined a high-carbohydrate diet with 50 grams of pistachios a day, their blood sugar levels decreased by up to 30 percent after eating.

Pistachios reduce the risk of cancer

Because pistachios contain gamma tocopherol, they may reduce the risk of developing certain types of cancer, including lung cancer. The reason: Gamma-tocopherol belongs to the vitamin E family and serves as a radical scavenger. Thereby it protects against cell aging.

These are the results of a study from the USA. The test subjects consumed 68 grams of pistachios in addition to their diet for six weeks, thereby significantly increasing their intake of gamma-tocopherol.

Vitamin E is also found in walnuts, pecans and olive oil. When cooking, it is important to note that it only lasts up to 140 degrees.

Pistachios help you lose weight

Pistachios help you lose weight. That sounds strange at first, because nuts have a high fat content. However, pistachios contain many healthy fats such as the unsaturated fatty acids already mentioned.

Thanks to their high fat content, pistachios fill you up for a long time. In addition, your fat is not completely absorbed by the body. Good fat also burns fat deposits in our body. This was found out, among other things, by a scientific study by Washington University.

Please note, however: Do not eat the pistachios additionally if you want to lose weight, but rather replace an unhealthy snack with them. For orientation: the recommended daily serving of pistachios has around 150 calories. That corresponds to a chocolate bar or a serving of chips.

Pistachios support muscle building

Pistachios are high quality sources of protein. 100 grams of pistachios contain 16 grams of protein. This macromolecule is vital for the body and determines the structure, function and metabolism of our tissue.

Proteins are found in every cell and are involved in the formation and maintenance of muscles - during growth, during pregnancy and after exercise.

Ingredients pistachios

Pistachios are full of healthy ingredients: they contain, among other things

  • Vitamin E (5.2 mg per 100 grams)
  • Vitamin B6 (0.25 mg per 100 grams)
  • Vitamin C (7 mg per gram)
  • Potassium (1010 mg per 100 grams)
  • Protein (16 grams per 100 grams)
  • Phosphorus (469 mg per 100 grams)
  • Zinc (1.4 mg per 100 grams)
  • Carbohydrates (28 g per 100 grams)
  • Magnesium (121 mg per 100 grams)
  • Folic acid (60 µg per 100 grams)

The nuts also contain a lot of antioxidants that neutralize free radicals in our body and thus lower the risk of developing cancer, a heart attack or arthritis.

The high proportion of antioxidants has another advantage: They not only help our health, but also ensure beautiful, radiant skin and slow down the human aging process - a natural anti-aging product, so to speak!