Even though many nations claim the famous dessert, it is well known that the Baklava as we know it today is thanks to the Ottoman Empire from the fifteenth century onwards. The recipe was perfected by the Topkapi Palace kitchens in Istanbul, Turkey during the seventeenth century, becoming one of the favorite recipes of the Sultan to share with his soldiers on the fifteenth day of Ramadan.

As it is expected all the regions that once were under the Ottoman Empire have different takes on the well-known pastry. But they all agree that the sheets of pastry need to be stretched so thin they become transparent, before being buttered and layered on top of one another. Turkey is recognized for its high-quality nuts, so it is not surprising why they use their own pistachios from cities like Antep to make this delicacy.

Nonetheless, as we mentioned above, there are different takes on this dessert and we will name some of them below:

• Ceviz dolma – round in shape and more compact than traditional baklava, with a whole walnut wrapped many times in filo pastry.
• Saray sarmasi – Similar to ceviz dolma, but filled with ground pistachios and walnuts instead.
• Dürüm – a single layer of filo pastry is rolled around a thick mixture of ground pistachios, which can turn the pastry itself a vivid green.
• Özel kare – just like standard baklava but with double the amount of filling and roughly chopped pistachios instead of ground.
• Vişneli – these contain a sour cherry filling instead of (or sometimes as well as) nuts.
• Kestaneli – filo pastry wrapped around a candied chestnut and topped with ground pistachios.
• Burma – whole pistachios are wrapped in shredded filo pastry into one long sausage, before being chopped into thin slices.

Source: Great British Chefs

Research results have revealed that production actions of organic hazelnut were more stable than conventional production. In terms of environmental sustainability, organic producers, as expected, had a wide range of products, used a lot of inputs, used a lot of farming methods but needed more input from workers than their regular complements.

Hazelnuts are an excellent source of vitamin E, and they are also a good source of protein, dietary fiber, and high folate content. In general, even hazelnuts grown normally show a few leftovers of pesticides in nuts. However, pesticides used in the production of hazelnuts that are non-organic can be injurious to farmworkers and the local environment, so choose organic hazelnuts when possible or chat to your local grower about his growing habits.

Organic agriculture does not only profit the environment by decreasing pollution and saving water and soil quality. It is also the best option for people to ingest, since it is all-natural, and not adding pesticides or harmful chemicals to the body. Not to mention that the fewer procedures they endure, the healthiest they are for consumption. Meaning better for the human body to ingest less processed foods and nuts being as healthy as they are, are the perfect kind of nutriment our body needs.

Hazelnuts are a decent model of maintainable agriculture. They want less water not only and less storing, but they can also grow in hard soil where other plants may fail. They can endure great conditions of weather, have high yields on each crop, and help stop the erosion of soil. Hazelnut is nearly harmless for most people, but if you see any allergic reactions after consuming them, you should visit a doctor.

Nuts are termed as seeds and considered as dry fruits. They are packed in a hard outer shell that should be broken before eating. Adding nuts in a diet on a daily basis contains a lot of significance as nuts are enriched with calories, proteins, Vitamins, phosphorus, fats and fibers.

There are many nuts available in the market including hazelnuts, pistachios, peanuts, almonds, cashews, walnuts, etc. Every nut contains special properties and nutrients which helps to balance our body’s health. Pistachios and hazelnuts contain antioxidants which help the fats present in cells to fight against oxidation.

Eating them not only helps to lose weight but also improves the memory of humans as they are full of proteins, healthy fats and antioxidants. Nuts also help to control the cholesterol level of diabetes patients because of the high amount of monounsaturated and polyunsaturated fatty acids present in it.

The use of nuts in diet also helps to reduce inflammation and enhance the healthy aging of the body. Due to better cholesterol level’s controlling property of nuts, they help in lower heart disease risks and stroke chances.

Among other benefits, the nuts contain high amounts of fiber which helps them control the number of calories a body consumes from other foods. They might help lowering the blood sugar levels and maintain a more balanced diet. According to nutritionists, an ounce (28 grams) or palm full of nuts is enough to eat for a person per day. With that being said, it is important to know your body and to make sure there are no allergies regarding the nuts. We suggest that you consult a doctor before consumption or if there are any signs of allergies.

Pistachio, one of the healthiest and delicious nuts grown in Turkey, is a product that must be tried. These nuts, which require great effort to grow and harvest, are very tasty, nutritious and very enjoyable. Because of this, they are very popular and can be found all over the world today, with many people consuming them daily as part of a healthy diet.

Turkey produces two types of Pistachios, Antep Pistachios which are smaller slimmer nuts with a darker shell and Siirt Pistachios which are larger and lighter nuts. Of the two, Antep Pistachios are prized for their incredible taste and health benefits. There are many quality growers and suppliers in the Antep region, some working exclusively with exporters that help introduce the famed Antep Pistachio around the world.

Why Antep Pistachio?

Located in southern Turkey, the ancient city of Gaziantep is the epicenter of the Antep Pistachio cultivation that dates back millenia. The pistachios from this area have been chronicled by Greek and Arab historians and were an extremely important trade product of ancient times. They have been consumed throughout time, not only because of their many important health benefits but because they are extremely tasty. It’s also worth mentioning that these pistachios can be consumed fresh, dried or roasted and either way you chose they provided numerous benefits.

What Are the Benefits of Pistachios?

Pistachios are consumed because they are both delicious and very healthy. There is a great interest in this product all over the world, as it has become a staple in vegetarian and vegan diets and also as a minimally processed snack. Moreover, this product is now easily sold and found in many countries. Before giving more detailed information about these, we would like to give you information about the benefits of pistachio. Namely;

• Being rich in antioxidants, Pistachio prevents cell damage thus decreasing the risk of cancer.
• It has a very high protein value .
• It is low in calories.
• High levels of unsaturated fatty acids and potassium. Both have antioxidant and anti-inflammatory traits.
• It can lower your chances for cardiovascular disease
• It contains lutein and zeaxanthin that are important for vision health.
• It has extremely positive effects on your digestive system.
• It makes the skin beautiful.
• It strengthens the immune system.

How to Consume Pistachio?

Pistachios have many important benefits. Therefore, it is extremely important to eat them regularly. We would like to give you detailed information on how to consume pistachios. First of all, these nuts are available whole or shelled. Those who want these nuts in shells as a snack can also buy them without shells in order to use in desserts and cakes or even ice cream. Pistachio is a delicious nut that goes well with desserts.

Pistachios sold with shells are also sold in different forms; roasted, fresh or dried, are generally consumed in the form of nuts. These delicious products are loved and enjoyed by many people.

Can Turkish Pistachios be Found in the USA?

If you want to find Antep pistachios in the US, you can contact us. We are a direct importer that packages and distributes pistachios to you anywhere in the USA. Our pistachios are hand selected directly from the growers; they are the highest quality, fresh, and super tasty. We package here in the US within a couple of days of your order and ship to you. If you want to buy these products or are interested in becoming a reseller, please visit our website. If you want to find this unique flavor in America, we can make it happen.

Pistachio Prices

Since pistachios are both delicious and healthy, many people want to buy them. Of course, the price is dependent on the harvest yields and the demand, but generally they carry a slightly higher price than hazelnuts, walnuts and almonds. Of course, the price may vary depending on which type of pistachio is sold. While fresh pistachios are more affordable, dried and roasted nuts are more expensive. In addition, the price of nuts sold without shells is higher.

Pistachios are a type of tree nut with numerous health benefits. Pistachios are an excellent source of protein, antioxidants, and fiber.

Research suggests that people have been eating pistachios for thousands of years. People consume them today in a variety of dishes from salads to ice creams.

Here are 10 science-backed benefits of eating pistachio nuts.

Benefits of pistachios

According to science, pistachios are:

1. Rich in nutrients

Pistachios contain many important nutrients.

According to the United States Department of Agriculture (USDA), 1 ounce or approximately 49 kernels of unroasted nuts contain:

• Calories: 159
• Protein: 5.72 grams (g)
• Fat: 12.85 g
• Carbohydrates: 7.70 g
• Fiber: 3.00 g
• Sugars: 2.17 g
• Magnesium: 34 milligrams (mg)
• Potassium: 291 mg
• Phosphorus: 139 mg
• Vitamin B-6: 0.482 mg
• Thiamin: 0.247 mg

A serving of pistachios provides about 37 percent of the recommended daily vitamin B-6 intake or 1.3 mg for adults.

Vitamin B-6 plays a vital role in the body, particularly in relation to protein metabolism and cognitive development.

2. Low in calories

Pistachios are one of the lowest calorie nuts, which means people can enjoy the health benefits of nuts while more easily staying within their daily calorie limits.

One ounce of macadamia nuts, for example, contains 204 calories, while 1 ounce of pecans provides 196 calories. The same 1 ounce of pistachios contains just 159 calories.

3. Packed with antioxidants

Antioxidants are substances that play a critical role in health. They reduce the risk of cancer and other diseases by preventing damage to the body’s cells.

Nuts and seeds contain several antioxidant compounds, but pistachios may have higher levels of some antioxidants than other nuts.

Research reports that pistachios have among the highest levels of antioxidants including:

• γ-tocopherol
• phytosterols
• xanthophyll carotenoids

These substances have high antioxidant and anti-inflammatory effects.

In one small study involving 28 participants with high cholesterol who ate 1 or 2 daily servings of pistachios over 4 weeks, researchers showed that they experienced an increase in their levels of the antioxidants lutein, α-carotene, and β-carotene compared to those who ate none.

4. Good for eye health

The antioxidants lutein and zeaxanthin are essential for eye health. Pistachios are a rich source of both of these substances.

According to the American Optometric Association, lutein and zeaxanthin reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.

AMD and cataracts are the leading causes of blindness in the United States.

Eating a healthful diet, including pistachios, is a promising way to help prevent these eye diseases from developing.

5. Beneficial for gut health

All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.

A type of fiber called prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria.

According to a small, 2012 study, eating pistachios may increase the levels of beneficial bacteria in the gut. In the study, volunteers ate a standard diet with either 0 ounces, 1.5 ounces, or 3 ounces of pistachios or almonds.

Researchers collected stool samples and found that people who ate up to 3 ounces of pistachios daily showed an increase in potentially helpful gut bacteria, much more so than those who ate almonds.

6. High in protein for vegans and vegetarians

Pistachios contribute to a person’s daily protein needs, at almost 6 g of protein per 1 ounce serving.

Protein accounts for approximately 21 percent of the total weight of the nut, making it a good source for vegetarians and vegans, among others.

Pistachios also boast a higher ratio of essential amino acids, the building blocks of protein, when compared with other nuts, including almonds, hazelnuts, pecans, and walnuts.

7. Helpful for weight loss

Regularly eating nuts helps to reduce the risk of weight gain. Pistachios may be especially beneficial for those who wish to lose weight or maintain their weight thanks to their caloric values and fiber and protein content.

In a 2012 study, people who ate 1.87 ounces of pistachios over a 12-week period experienced twice the reduction in their body mass index (BMI) as people who ate pretzels instead of pistachios. Both groups consumed roughly the same amount of calories.

Having to shell pistachios before eating them may also aid weight loss. Research suggests that seeing the shells provides a visual reminder of how much people have eaten.

8. Important for heart health

Women who frequently eat nuts may enjoy modest protection from cardiovascular disease, according to a 12-year study published in 2001 based on the Iowa Women’s Health Study.

The study also showed a small link between regularly eating nuts and reduced risk of death from other causes.

Pistachios, in particular, may protect the heart by reducing cholesterol levels and high blood pressure.

Research on a small sample of 28 participants that looks specifically at pistachios for heart health, reports that two portions daily reduces the risk of cardiovascular disease. Another study suggests that pistachios may help reduce levels of harmful cholesterol.

A 2015 analysis of 21 studies reports that eating nuts may lead to a significant reduction in blood pressure in people without type 2 diabetes. Pistachios had the strongest effect of all the nuts tested on reducing both systolic and diastolic blood pressure.

9. Good for blood sugar balance

Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them.

In a small study of 10 people, eating pistachios reduced high blood sugar when eaten with a carbohydrate-rich meal, such as white bread. The researchers suggest that this is one of the ways that nuts lower the risk of diabetes.

For people with diabetes, another study suggests that eating pistachios as a snack is beneficial for blood sugar levels, blood pressure, obesity, and inflammation markers.

10. Reduce colon cancer risk

Pistachios may reduce the risk of some cancers, such as colon cancer, due to their high fiber content.

Scientists demonstrated this in 2017 research that showed that roasting the nuts did not affect their health benefits in relation to colon cancer cells.

Myths about pistachios

Some people may avoid eating pistachios because of various common myths including:

Myth 1: Pistachios make you fat

People may avoid pistachios and other nuts because they believe they contribute to weight gain.

When eaten as part of a healthful and calorie-controlled diet, research suggests that pistachios may actually aid weight loss.

Myth 2: Pistachios are high in sodium

Consuming salted pistachio nuts can increase daily sodium intake, sometimes beyond the recommended level. Choosing unsalted pistachio nuts is a low-sodium alternative.

Myth 3: Snacking on pistachios ruins your appetite

Pistachios are a great option for people who wish to eat more healthfully, as long as they eat them as part of a balanced diet. To avoid filling up on nuts before meals, stick to 1 ounce or one-half of an ounce daily and do not eat them too close to mealtimes.

Takeaway

Pistachios are a very nutritious food. They offer several health benefits, especially for the heart, gut, and waistline.

Regularly eating pistachios may be a good way to improve health and wellbeing. But people should stick to plain, unsalted pistachio nuts in their shells and avoid eating more than one ounce a day.

Original Article: Medical News Today

The benefits of hazelnuts, which are generally grown in the Black Sea Region , do not end with counting. It is consumed by almost everyone with its taste and health benefits. Especially unroasted, uncooked hazelnuts are considered an important food source. Hazelnut that is good for bone health, anti-cancer, strengthens immunity, heart and vein friendly is good for what? What are the benefits and harms of hazelnuts, which are rich in vitamin E and recommended to be consumed raw by experts?

The benefits of hazelnuts, which contain lots of fiber, vitamin E, calcium, potassium and magnesium, are countless. It is considered a powerful nutritional source thanks to vitamins and minerals such as protein, antioxidants and zinc, especially found in raw hazelnuts. Hazelnut, which is beneficial for skin health and digestive system, also provides energy to the body and helps strengthen the immune system. According to this; What are the benefits and harms of hazelnuts? What are nuts good for?

WHAT ARE THE BENEFITS OF HAZELNUT?

Good for bone health

It is good for bone health as it contains large amounts of magnesium. Consumption of a handful of hazelnuts a day meets the magnesium needed by the body. Bone loss can also be prevented.

It is good for muscle aches and cramps

It is good for muscle pain and cramps due to the calcium and magnesium it contains. It is one of the best treatment methods for muscle aches and cramps caused by vitamin deficiency. Especially raw hazelnut consumption will be very beneficial in this respect.

Protects against cancer

It has anti-cancer cells. It is anti-cancer, protective and therapeutic due to the vitamin E in it.

Strengthens immunity

Hazelnuts greatly strengthen the immune system. On the other hand, it reduces the risk of anemia. It prevents diseases such as fever and cold.

Protects cardiovascular health

Vitamin E in it helps to protect cardiovascular health. On the other hand, raw hazelnuts have the feature of preventing the risk of heart attack.

Good for the nervous system

It helps the nervous system to function properly because it contains vitamin B6. However, raw hazelnuts are more beneficial than roasted hazelnuts.

It reduces the risk of diabetes

Hazelnut, which has a rich fiber source, balances blood sugar levels and eliminates the risk of diabetes.

Protects brain health

Since it is rich in amino acids, it helps the person to feel better psychologically and mentally.

It lowers bad cholesterol

Hazelnuts reduce bad cholesterol. It will be of great benefit if consumed regularly.

Delays aging

It protects the person from all kinds of harmful substances that can damage the skin due to its rich antioxidants and helps the skin look healthier. Thanks to vitamin E, it helps to remove dead cells from the body. The skin becomes healthier and younger.

It helps to lose weight

It is a blessing for those who want to lose weight. Since it has a rich fiber storage, it keeps people full. On the other hand, it prevents constipation and helps bowel activities.

NUTRITIONAL VALUE OF HAZELNUT

• Calories 628
• Cholesterol 0 mg
• Sodium 0 mg
• Potassium 680 gm
• Protein 15 g
• Sugar 4.3 g
• Carbohydrate 17 g
• Calcium 114 mg
• Iron 4.7 mg
• Vitamin A 20 IU
• Vitamin C 6.3 mg
• Saturated fat 4.5 g
• Total fat 61 g
• Zinc 2.45 mg

WHAT IS HAZELNUT GOOD?

• Good for the heart
• Prevents psychological ailments
• Helps to lose excess weight
• Keeps full
• Runs the intestinal system regularly
• It strengthens the immune system

BENEFITS OF RAW HAZELNUT

• Perfect against constipation
• Provides skin renewal
• Prevents premature aging
• Protects against cancer
• Protects from fever diseases thanks to vitamin E
• It strengthens the immune system
• Good for the nervous system
• Balances blood sugar
• It helps to lose weight
• BENEFITS OF HAZELNUT OIL
• It is very useful for skin health.
• Good for cholesterol
• Protects and balances the digestive system
• Provides protection against diseases such as Alzheimer’s
• Good for hair health

DAMAGES OF HAZELNUT

• Weight gain if consumed in large quantities
• Blood pressure patients should consume less
• Problems such as nausea and diarrhea may occur.

Original Article: Sabah

Enjoy these nuts as part of the Mediterranean diet

Always tend to reach for walnuts or almonds as an afternoon snack? You might want to consider varying your routine by grabbing some pistachios instead the next time you’re at the grocery store.

Pistachios can pack a powerful punch for your health, says registered dietitian Laura Jeffers, Med, RD, LD. That’s because these little green gems are a great source of nutrition, and are brimming with vitamins and nutrients.

Why pistachios are a healthy choice

Making nuts such as pistachios a part of your everyday eating is associated with decreased risk of death from cancer, heart disease and respiratory disease, Jeffers says.

Pistachios and other nuts are a mainstay of the healthy Mediterranean diet. Studies link this diet to some of the highest life expectancy and lowest heart disease rates in the world. They’re also a nice source of protein (especially for vegans and vegetarians), with about 6 grams per ounce.

You don’t have to eat a lot of pistachios to reap the benefits. But beware! Their buttery, rich flavor makes them easy to over-indulge in.

What’s the right serving size? Aim for 1 to 1½ ounces a day. (That’s about a handful.) Or, if you’re more the counting sort, there’s roughly 49 pistachios in an ounce.

What’s the best way to avoid pigging out on them? Jeffers says one trick to avoid eating too many is to buy them in the shells instead of the pre-shelled variety. “They’ll take a little longer to eat because you’ll have to pry open the shells,” she says. “The shells also are a great visual reminder of how many you’ve eaten. This can help to keep you on track with portion size.”

And you don’t have to reserve pistachios for snacking either. One easy way to incorporate them into your diet each day? Jeffers suggest trying them as a garnish (Think of them as the perfect way to top off a healthy stir-fry, soup, salad or even hummus.) You can also find plenty of recipes using pistachios, from quick breads to pesto.

A closer look at pistachio’s health benefits

Need more persuasion about pistachios? Here are three reasons why pistachios can boost your health:

1. They have nutrients like vitamin B6, which promotes blood flow by helping to carry oxygen through the bloodstream to cells. Vitamin B6 also promotes immune and nervous system health.

2. They have plant-based compounds that act as antioxidants, including vitamin E, polyphenols and the carotenoids lutein and zeaxanthin. Two of these antioxidants, not found in other nuts, have been linked to a decrease in the risk of developing macular degeneration.

3. They support healthy cholesterol levels. Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats. Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol. This is because of the nut’s high level of monounsaturated fat, which has been shown to reduce the levels of LDL cholesterol.

Original Article: Cleveland Clinic

Pistachio nuts are not only tasty and fun to eat but also super healthy. These edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.

What’s more, they contain several essential nutrients and can aid weight loss and heart and gut health.

Interestingly, people have been eating pistachios since 7000 BC. Nowadays, they’re very popular in many dishes, including ice cream and desserts (1Trusted Source).

Here are 9 evidence-based health benefits of pistachios.

1. Loaded with nutrients Pistachios are very nutritious, with a 1-ounce (28-gram) serving of about 49 pistachios containing the following (2Trusted Source):

• Calories: 159
• Carbs: 8 grams
• Fiber: 3 grams
• Protein: 6 grams
• Fat: 13 grams (90% are unsaturated fats)
• Potassium: 6% of the Reference Daily Intake (RDI)
• Phosphorus: 11% of the RDI
• Vitamin B6: 28% of the RDI
• Thiamine: 21% of the RDI
• Copper: 41% of the RDI
• Manganese: 15% of the RDI

Notably, pistachios are one of the most vitamin B6-rich foods around. Vitamin B6 is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells. Pistachios are also rich in potassium, with one ounce containing more potassium than half of a large banana (3Trusted Source).

SUMMARY

Pistachios are high in protein, fiber, and antioxidants. They also boast several other important nutrients, including vitamin B6 and potassium.

2. High in antioxidants Antioxidants are vital to your health.

They prevent cell damage and play a key role in reducing the risk of disease, such as cancer. Pistachios contain more antioxidants than most other nuts and seeds. In fact, only walnuts and pecans contain more (4Trusted Source).

In one 4-week study, participants who ate either one or two servings of pistachios per day had greater levels of lutein and γ-Tocopherol, compared with participants who did not eat pistachios (5).

Among nuts, pistachios have the highest content of lutein and zeaxanthin, both of which are very important antioxidants for eye health (6Trusted Source, 7).

They protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost (8Trusted Source, 9Trusted Source).

Furthermore, two of the most abundant groups of antioxidants in pistachios — polyphenols and tocopherols — may help protect against cancer and heart disease (6Trusted Source, 10Trusted Source).

SUMMARY

Pistachios are among the most antioxidant-rich nuts around. They’re high in lutein and zeaxanthin, both of which promote eye health.

3. Low in calories yet high in protein While eating nuts has many health benefits, they’re typically high in calories. Fortunately, pistachios are among the lowest-calorie nuts.

One ounce (28 grams) of pistachios contains 159 calories, compared with 185 calories in walnuts and 193 calories in pecans (2Trusted Source, 12Trusted Source, 13Trusted Source). With protein comprising about 20% of their weight, pistachios are second only to almonds when it comes to protein content (6Trusted Source).

They also have a higher ratio of essential amino acids ⁠— the building blocks of protein ⁠— than any other nut (10Trusted Source).

Meanwhile, other amino acids are considered semi-essential, meaning that they can be essential under certain circumstances, depending on the health of the individual.

One of these semi-essential amino acids is L-arginine, which accounts for 2% of the amino acids in pistachios. It’s converted into nitric oxide in your body, which is a compound that causes your blood vessels to dilate, aiding blood flow (6Trusted Source).

SUMMARY

Pistachios contain fewer calories and more protein than most other nuts. Also, their essential amino acid content is higher than any other nut.

4. May aid weight loss

Despite being an energy-dense food, nuts are one of the most weight-loss-friendly foods.

While few studies have looked at the effects of pistachios on weight, those that exist are promising.

Pistachios are rich in fiber and protein, both of which increase feelings of fullness and help you eat less (14Trusted Source, 15).

In one 12-week weight loss program, those who ate 1.9 ounces (53 grams) of pistachios per day as an afternoon snack had twice the reduction in body mass index, compared with those who ate 2 ounces (56 grams) of pretzels per day (16Trusted Source).

Moreover, another 24-week study in individuals with excess weight showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 cm) more from their waistlines than those who did not eat pistachios (17Trusted Source).

One factor possibly contributing to pistachios’ weight loss properties is that their fat content might not be fully absorbed (18Trusted Source).

In fact, studies have demonstrated the malabsorption of fats from nuts. This is because part of their fat content is stuck within their cell walls, preventing it from being digested in the gut (6Trusted Source, 19Trusted Source).

What’s more, shelled pistachios are good for mindful eating, as shelling the nuts takes time and slows the rate of eating. The leftover shells also give you a visual clue of how many nuts you have eaten (20Trusted Source).

One study showed that individuals who ate in-shell pistachios consumed 41% fewer calories than individuals who ate shelled pistachios (21Trusted Source).

SUMMARY

Eating pistachio nuts may aid weight loss. In shell pistachios are especially beneficial, as they promote mindful eating.

5. Promote healthy gut bacteria

Pistachios are high in fiber, with one serving containing 3 grams (2Trusted Source).

Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.

Gut bacteria then ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease (22Trusted Source, 23Trusted Source).

Butyrate is perhaps the most beneficial of these short-chain fatty acids.

Eating pistachios has been shown to increase the number of butyrate-producing bacteria in the gut to a greater extent than eating almonds (24Trusted Source).

SUMMARY

Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.

6. May lower cholesterol and blood pressure

Pistachios may reduce your risk of heart disease in various ways.

In addition to being high in antioxidants, pistachios may lower blood cholesterol and improve blood pressure, thus lowering your risk of heart disease (6Trusted Source, 10Trusted Source).

In fact, several studies have demonstrated the cholesterol-lowering effects of pistachios (25Trusted Source, 26Trusted Source, 27Trusted Source).

Many studies on pistachios and blood lipids are conducted by replacing part of the calories in a diet with pistachios. Up to 67% of these studies have shown reductions in total and LDL (bad) cholesterol and increases in HDL (good) cholesterol (28Trusted Source).

Meanwhile, none of these studies observed that eating pistachios harmed the blood lipid profile (28Trusted Source).

One 4-week study in people with high LDL cholesterol had participants consume 10% of their daily calories from pistachios.

The study showed that the diet lowered LDL cholesterol by 9%. What’s more, a diet consisting of 20% of calories from pistachios lowered LDL cholesterol by 12% (25Trusted Source).

In another study, 32 young men followed a Mediterranean diet for 4 weeks. Then, pistachios were added to that diet in place of its monounsaturated fat content, totaling about 20% of their daily calorie intake.

After 4 weeks on the diet, they experienced a 23% reduction in LDL cholesterol, 21% reduction in total cholesterol, and 14% reduction in triglycerides (26Trusted Source).

Moreover, pistachios seem to lower blood pressure more than other nuts.

A review of 21 studies found that eating pistachios reduced the upper limit of blood pressure by 1.82 mm/Hg and the lower limit by 0.8 mm/Hg (29Trusted Source).

SUMMARY

Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.

7. May promote blood vessel health

The endothelium is the inner lining of blood vessels.

It’s important that it works properly, as endothelial dysfunction is a risk factor for heart disease (30Trusted Source).

Vasodilation is the widening or dilating of blood vessels. Endothelial dysfunction is characterized by reduced vasodilation, which decreases blood flow.

Nitric oxide is a compound that plays an important role in vasodilation. It causes blood vessels to dilate by signaling the smooth cells in the endothelium to relax (30Trusted Source).

Pistachios are a great source of the amino acid L-arginine, which is converted into nitric oxide in the body. Therefore, these tiny nuts may play an important role in promoting blood vessel health.

One study in 42 patients who consumed 1.5 ounces (40 grams) of pistachios a day for 3 months showed improvements in markers of endothelial function and vascular stiffness (31Trusted Source).

Another 4-week study had 32 healthy young men consume a diet consisting of 20% of calories from pistachios. It found that endothelium-dependent vasodilation improved by 30%, compared with when they followed a Mediterranean diet (26Trusted Source).

Proper blood flow is important for many bodily functions, including erectile function.

In one study, men with erectile dysfunction experienced a 50% improvement in parameters of erectile function after eating 3.5 ounces (100 grams) of pistachios a day for 3 weeks (27Trusted Source).

That said, a 100-gram serving of pistachios is quite large, containing about 557 calories.

SUMMARY

Pistachio nuts may play an important role in promoting blood vessel health. That’s because they are rich in L-arginine, which, when converted into nitric oxide, helps dilate your blood vessels.

8. May help lower blood sugar

Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause large blood sugar spikes.

Perhaps not surprisingly, studies have shown that eating pistachios can help promote healthy blood sugar levels.

One study showed that when 2 ounces (56 grams) of pistachios were added to a carb-rich diet, healthy individuals’ blood sugar response after a meal was reduced by 20–30% (6Trusted Source, 32Trusted Source).

In another 12-week study, individuals with type 2 diabetes showed a 9% reduction in fasting blood sugar after eating 0.9 ounces (25 grams) of pistachios as a snack twice per day (33Trusted Source).

In addition to being rich in fiber and healthy fats, pistachio nuts are rich in antioxidants, carotenoids, and phenolic compounds, all of which are beneficial for blood sugar control (6Trusted Source, 33Trusted Source).

Therefore, simply adding pistachios to your diet may help manage your blood sugar levels in the long term.

SUMMARY

Pistachios have a low glycemic index, which might promote lower blood sugar levels.

9. Delicious and fun to eat Pistachios can be enjoyed in a variety of ways.

Some delicious and green-colored desserts include pistachio gelato or cheesecake. Plus, like other nuts, they can be used to make pesto or nut butter.

You can even try sprinkling them over your favorite oven-baked fish, adding them to your morning granola, or making your own dessert crust.

Lastly, pistachios can be enjoyed on their own as a convenient, tasty, and healthy snack.

SUMMARY

Besides being a great snack, pistachios can be used in baking and cooking, adding a green or purple color to various dishes.

The bottom line Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.

Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.

Original Article: Healthline