Pistachios - Health benefits and ways to enjoy them

Pistachios can thank the massive Dubai chocolate trend for boosting their popularity as of late. But pistachios don’t need chocolate, or a trend, to be amazing. They are delicious, not to mention nutritious, on their own. This blog is an ode to the modest pistachio, a tasty tree nut that deserves a viral moment in the spotlight all its own.

What are the nutritional benefits of pistachios?

Pistachios are chock-full of vitamins and nutrients, including vitamin B6, potassium, antioxidants such as vitamin E, polyphenols, the carotenoids lutein and zeaxanthin, and fiber. They are also a good source of protein and fat, the majority of which comes from heart-healthy monounsaturated and polyunsaturated fats.

Are pistachios healthy?

The Cleveland Clinic says yes! An article dedicated to pistachios on the organization’s website touts their health benefits, including decreased risk of death from cancer, heart disease and respiratory disease. Pistachios are often associated with the Mediterranean diet, which is linked to some of the highest life expectancy and lowest heart disease rates in the world. In addition, pistachios:

• May help lower levels of oxidized LDL (or “bad”) cholesterol, due to their high level of
  monounsaturated fat.
  
• May help lower blood pressure, more than any other nut.
  
• May support healthy blood vessels by helping to keep pathways flowing properly thanks to a large amount of L-arginine found in pistachios.
  
• May help lower blood sugar levels; because they are considered a low glycemic index food, they won’t lead to major spikes in blood sugar.
• May help with weight management; the fiber and protein could help with weight loss and maintenance.
• May help promote a healthy gut, thanks again to the fiber in pistachios.

The Cleveland Clinic article suggests about a one- to one and a half-ounce serving of pistachios daily to reap the health benefits that they can provide. By the handful, they are delightful. But there are many other ways to enjoy them. Here are a few ideas:

• Pulse shelled pistachios in a blender with a small drizzle of olive or avocado oil and a pinch of salt to create pistachio butter. This can be added to smoothies and shakes for added protein, texture and flavor, or spread on toast or fruit slices, such as apples or pears. Or scoop a small amount into pitted dates, then drizzle with melted dark chocolate for a sweet treat.
• Top a salad with chopped pistachios for an added crunch.
• Pulse pistachios into small crumbs, then combine them with grated Parmesan and use them to coat chicken or fish before baking, for a protein-packed crust that is delicious and nutritious.
• Roast shelled pistachios, allow them to cool and then coat with dark chocolate for a sweet snack.
• Blend them into a pistachio pesto to serve with fresh bread or over pasta.
  
• Add them to overnight oats, yogurt parfaits or homemade trail mix.

When looking for pistachios to add to a daily routine, stop by the Palm & Pantry, where Arizona-grown pistachios, along with other nuts, dates and a wide array of provisions are available. Sphinx Date Co. also ships pistachios, which can be ordered in bulk straight from the website.