March 2018

DIETITIAN’S VIEW
THE
OF
by Nancy M. Ouhib, MBA, RD, LD/N
Not all nuts are created equal. Whether you are craving the
perfect snack or trying to eat more sensibly, pistachios are
fuel for life. Besides being delicious and filling, these little green
nuts have antioxidants, protein, and healthy fats that boost
energy and promote muscle recovery. So, pistachios are both
delicious and nutritious.
Pistachios are grown in California, Arizona, and New Mexico.
The United States is the largest commercial grower and
exporter globally. There are more than 950 pistachio growers in
this country and together they produce more than 520 million
pounds of these nut treats annually. The first commercial
production was in 1976 and it is now a booming business
domestically and for countries around the world.
The United States is the largest consumer of pistachios,
followed by China, and then the European countries.
Producers of pistachios in this country share the common goal
of taking great care to maintain the land and its environment
so their orchards and the ecosystem around them will thrive
for future generations.
Research suggests that pistachios have numerous benefits
to aid in maintaining good health, support an active lifestyle,
and reduce the risk of nutrition-related diseases. A one-ounce
serving (about 49 pistachios) has 160 calories and a host of
vitamins, minerals, and other nutrients in addition to 7 grams
of monounsaturated and 4 grams of polyunsaturated fats.
Pistachios are a natural cholesterol and sodium free food. One
serving of pistachios has as much potassium (290 mg) as a
half of a large banana. You can get about as much dietary fiber
from a serving of pistachios (3 gm) as you would from a half
cup of cooked broccoli.
The 2015-2020 Dietary Guidelines for Americans encourage
consumers to choose nutrient-dense eating patterns to reduce
the risk of chronic disease, including cardiovascular disease.
These patterns are high in vegetables, fruits, whole grains,
seafood, legumes, and nuts while being moderate in low and
non-fat dairy products, lower in red and processed meats,
and low in sugar-sweetened foods and beverages and refined
grain products. Consuming pistachios daily may reduce the
risk of heart disease by lowering cholesterol and LDL levels,
by increasing antioxidants in the blood, by providing beneficial
anti-inflammatory properties, and by lowering blood pressure,
heart rate, and peripheral vascular responses.
Studies show that eating pistachios increases levels of
antioxidants in the blood and lowers measures of oxidative
stress. Many of these antioxidants have strong antiinflammatory
activity. Low-grade chronic inflammation has
a role in heart disease, cancer, arthritis, and skin health.
Pistachios are a source of a broad range of antioxidants
including gamma-tocopherol, polyphenols, and carotenoids
— lutein and zeaxanthin. Antioxidants fight free radicals that
cause damage, known as oxidative stress, to our cells.
Pistachios assist in weight management and a healthy diet.
In a 2015 U.S. survey, tree nut consumers had higher daily
intakes of calories and the following nutrients: fiber, potassium,
magnesium, and mono and polyunsaturated fats. They had
lower intakes of added sugars, saturated fats, and sodium
than those that did not eat nuts. Tree nut consumers also had
lower weights, BMIs, and waist circumferences. Additionally,
their HDL (good stuff) levels were higher and blood pressure
lower than their counterparts. Research also suggests that
pistachio consumption may protect against Type 2 Diabetes
and benefit people with the disease. Dietitians attribute this
protective effect to the fiber, healthy fats, antioxidants, and
anti-inflammatory compounds in the nuts.
Pistachios are power packed with nutrients that are important
for overall health including antioxidants and phytosterols,
healthy fats, fiber, protein, vitamins and minerals. Dietitians
nationwide recommend pistachios as a satisfying food that
can benefit women and men of all ages. This year add even
more green to your St. Patrick’s Day with delicious and
nutritious pistachios. P
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MARCH 2018