Pistachio characteristics
- High energy density
- Rich in unsaturated fats
- Good source of fibre
- Antioxidant power
- Promotes cardiovascular health
Nutritional and caloric values of pistachios
Roasted pistachio, 100g:
- Calories: 617
- Protein: 21.7g
- Carbohydrates 18.6g
- Lipids: 47.4g
- Saturated: 5.52g
- Monounsaturated: 23.8g
- Polyunsaturated: 13.5g
- Omega 3: 0.3 g
- Cholesterol: 0.0 mg
- Fibre: 10.1g
Among the nutrients present in pistachios in good quantities, we can mention the following:
- Copper
- Vitamin B6
- Phosphorus
- Iron
- Manganese
- Vitamin B1
- Vitamin K
- Magnesium
- Potassium
- Zinc
- Selenium
- Vitamin E
The benefits of pistachios
Several epidemiological and clinical studies have linked regular consumption of nuts and oilseeds to a range of health benefits. These include a reduction in cholesterol and the risk of cardiovascular disease, type 2 diabetes, gallstones, gallbladder removal and colon cancer in women. Most studies suggest that the amount of nuts and oilseeds needed for health benefits is around 5 servings of 30g per week.
Pistachios contain various compounds such as unsaturated fatty acids, soluble fibre and phytosterols. All of these are known to have a beneficial effect on blood lipids. However, current data do not allow us to determine which of these compounds has the greatest effect on improving the lipid profile following pistachio consumption.
- Effect on lipid levels
- Rich in unsaturated fatty acids
- Natural source of phytosterols
- Antioxidant power
- Dietary fibre
How to choose the right pistachios?
The pistachio is an oleaginous fruit that belongs to the Anacardiaceae family, like the cashew or mango. It is thought to originate from Central Asia. In Portugal, it is available all year round in dried form and is very popular, both for its beautiful green colour and its inimitable flavour.
The flesh should be a nice fresh green, a sign that the pistachios have not been roasted at too high a temperature, which affects their flavour. Pistachios are graded by size and quality. They are sold raw, cooked pure or salted, peeled or not.
Contraindications and allergies
Pistachio, like all nuts, is a recognised allergen and can cause more or less severe allergic reactions in sensitive individuals. It should therefore be strictly avoided in the case of known nut allergies. It also contains a good amount of oxalates, which should be limited in the case of gout.
Allergy to nuts
A study has shown that hazelnuts, cashew nuts, Brazil nuts, almonds and pistachios form a group to which allergies are strongly linked. A person who is allergic to one of these foods is likely to be allergic to the other four.
In addition, it is generally recommended that people with peanut allergies avoid eating fruits in their shells and oilseeds, including pistachios. These also have a high allergenic potential and are often handled and distributed by specialist peanut companies. Symptoms of nut and oilseed allergy can be severe, including anaphylactic shock.
Urinary stones
Some people may be advised to follow an oxalate-restricted diet to prevent recurrence of kidney stones or urinary stones (also called urolithiasis). Oxalates are compounds that occur naturally in many foods, including pistachios. It is therefore preferable for these people to avoid eating them, as well as other types of nuts and oilseeds.