You've probably heard about the benefits of eating a handful of nuts -- walnuts, almonds or pecans. You can add pistachios to the list as well. A research article, published in the British Journal of Nutrition, April 2015, compiled results from several research articles that highlighted the potential benefits of regular pistachio consumption.
When comparing pistachios to some other nuts, they found they are lower in calories and fat, and higher in fiber, phytosterols, gamma-tocopherol, vitamin K and certain carotenoids.
Here are other findings from the review:
1. When on calorie-restricted diets, inclusion of nuts can help dieters stay on track. One study found that when individuals consumed 20 percent of their calories from pistachios, they had a significant decrease in waist circumference and a trend toward a reduction in body fat.
2. Pistachios are a good source of fiber. Increased fiber intake has been shown to aid in weight loss and lower the risk of diabetes, cardiovascular disease and some types of cancer. Pistachios also have a low glycemic index, which can help curb hunger pangs and lower blood glucose.
3. Pistachios are chockfull of vitamins and minerals. Thiamin (vitamin B-1) is found in pistachios and plays an important role in the body's ability to metabolize carbohydrates.
4. The mineral content of pistachios could also play a helpful role in controlling blood pressure levels and the prevention of bone-related diseases.
5. Pistachios contain phenolic compounds, carotenoids and other bioactives, which are responsible for their golden, green and purple hues. These compounds can help protect against cardiovascular disease and cancer, and help prevent vision loss associated with aging.
6. Pistachios have the highest phytosterol content of all nuts, and several studies have shown an inverse relationship with phytosterol consumption and cholesterol levels.
The bottom line is pistachios -- like walnuts and other tree nuts -- can be part of a heart-healthy diet.
Q and A
Q: Are diet sodas safe?
A: You may be reluctant to switch from sugar-sweetened soft drinks to diet sodas because of safety concerns. Most of these worries are urban legends and unsubstantiated Internet rumors. According to the FDA, "Food safety experts generally agree there is no convincing evidence of a cause-and-effect relationship between these sweeteners and negative health effects in humans. The FDA has monitored consumer complaints of possible adverse reactions for more than 15 years." Questions have also been raised about whether non-caloric sweeteners might somehow nonetheless contribute to weight gain. While it's best not to overdo diet drinks, experts at Tufts University say artificial sweeteners remain a good option for people who are working to control their weight -- but that water should be your first choice. Nicola McKeown of Tufts University adds, "Although minus the sugar, diet sodas may be loaded with caffeine, and drinking too much may lead to loss of sleep and other deleterious health effects."
Information courtesy Tufts University Health & Nutrition Letter, September 2015.
Recipe
Here's a healthy recipe using pistachios -- quinoa kale risotto with pistachios. It's from the American Pistachio Growers.
QUINOA KALE RISOTTO WITH PISTACHIOS
1 tablespoon extra virgin olive oil
1/2 onion, diced
1/2 red bell pepper, diced
1 clove garlic, minced
2 cups uncooked quinoa
3 cups vegetable broth
1/2 cup white wine
1 teaspoon rosemary
1/4 teaspoon black pepper
4 cups chopped fresh kale
Zest of 1/2 lemon
1/2 cup pistachios, coarsely chopped
Heat olive oil in a large saucepan over medium heat. Add onion, red bell pepper and garlic, and cook for 2 minutes. Add quinoa and cook for an additional minute.
Meanwhile, heat vegetable broth, white wine, rosemary and black pepper together in a small pot until warm. Reduce heat to low. Add broth mixture to saucepan with quinoa mixture, 1/2 cup at a time, stirring until it is absorbed. Repeat this procedure for about 15 minutes, until all of liquid is absorbed, and quinoa is tender, but not overcooked. Stir in kale, lemon zest and pistachios, and heat for an additional minute only, until ingredients are heated through but kale remains bright green. Serve immediately. Yield: 6 (1 cup) servings.
Nutritional Information per Serving: 346 calories, 12 g protein, 49 g carbohydrates, 10 g fat, 6.5 g fiber, 496 mg sodium.
Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Illinois, and a spokesperson for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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