Advertisement
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.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
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.
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.”
Advertisement
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.
Need more persuasion about pistachios? Here are three reasons why pistachios can boost your health:
Advertisement
Learn more about our editorial process.
Advertisement
Catechins (antioxidants) in green tea help fight inflammation and diabetes, while improving memory and heart health
This quirky food trend is harmless, as long as you’re getting enough protein, fiber and healthy fats
While it’s rich in antioxidants, this leafy water trend is likely not much of a sleep inducer
No diet can cure hypothyroidism or hyperthyroidism, but some foods and supplements can cause trouble
A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine
Both micronutrients support body functions, but there are key differences, like what foods have them and what jobs they do
Bone broth may help maintain strong bones, improve gut health and even lessen joint pain
These simple sugars give us energy, but they can also raise blood sugar levels
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims