Pistachios have become a popular snack trend in the United States, as more Americans turn to this green snack for its flavor and health benefits. The tree nuts, which have ancient origins and have long been popular in the Middle East and Asia, are now showing up in a wide variety of food products, from chocolate bars to coffee drinks. Once prized in ancient Persia, pistachios are now having a moment in the U.S.
Janelle Connell, a registered dietitian and personalized nutrition expert at the health testing company Viome, has shared her thoughts on the pistachio craze. She highlights the gut benefits of pistachios, in addition to healthy fats and protein. Connell notes that these nuts ‘help your microbiome make compounds that support digestion and immunity.’ One ounce of pistachios, measuring roughly 50 kernels, is packed with 6 grams of plant-based protein and 3 grams of gut-friendly fiber – plus nearly 300 milligrams of potassium, close to a small banana.
Connell also mentions that pistachios are lighter on total fat than most nuts while still supplying a balanced mix of mono- and polyunsaturated fats. These nuts are also rich in CoQ10 and vitamin B6 – both important for energy production – though Connell notes they may not be beneficial to everyone. She adds, ‘We often recommend pistachios when a person’s biology shows signs of low energy production – with the caveat that they’re moderately high in oxalates and don’t suit everyone.’
For consumers looking to maximize the health benefits of pistachios, Connell suggests going for real pistachios ‘in smarter vehicles.’ These include dark chocolate with chopped pistachios, homemade pistachio butter on toast, and pistachio energy bites made from dates and oats. The dietitian also recommends trying out a pistachio-matcha latte with pistachio paste or pistachios on Greek yogurt. If pistachios disrupt your digestion, Connell notes that almonds, walnuts, and sunflower seeds work just as well.
If you’re trying to lose weight, Connell highlights that pistachios offer built-in portion control, thanks to their shells. She notes that cracking shells slows you down and encourages mindful eating. Additionally, she mentions that pistachios are packed with antioxidants lutein and zeaxanthin, which support eye health. However, she warns that pistachio syrups or processed forms like Dubai chocolate may not provide the same nutritional benefits and could even negate the health benefits of the nuts.
Connell concludes that for the biggest payoff, individuals should choose plain or lightly roasted pistachios. She suggests roasting them at home with chili powder, garlic powder, or paprika instead of adding sugar for more flavor. Overall, she emphasizes the importance of moderation and individual tolerance when it comes to incorporating pistachios into one’s diet.