10 Reasons We Should Be Thankful for Pistachios
There’s more to Thanksgiving than turkey and grandma’s stuffing. It’s a time to reflect and recognize all of the wonderful things that brighten up our lives every day. In the spirit of the holiday, here are 10 reasons we should all be thankful for the humble pistachio:
1. More for Less : One of the lowest fat, lowest calorie nuts, pistachios offer more nuts per serving than most snack nuts – about 49 nuts per 30 gram serving, compared to 23 almonds, 18 cashews or 14 walnut halves.¹
2. Mindful Eating: Because pistachios are in-shell, they may slow down consumption time. The empty shells may serve as a visual cue reminding snackers to eat mindfully. 2
3. Heart Smart: Nearly 90% of the fat found in pistachios are the heart-healthy unsaturated types (such as monounsaturated and polyunsaturated).
4. In it for the Long Haul: A recently published study from the New England Journal of Medicine suggests a daily handful of pistachios may have a role in health and longevity. Pistachios are a great tasting, fun and convenient everyday healthy snacking choice for people striving for seven servings a week. 3
5. Flavor Fiesta: In-shell pistachios are available in a variety of flavors for those seeking a unique taste explosion. Flavors include Roasted & Salted, Sweet Chili, Salt & Pepper, Lightly Salted and No Salt.
6. Protein Power: Pistachios provide six grams of plant-powered protein for every one-ounce serving (about 49 kernels). The winning combination of protein and fat in pistachios may make them more filling than a carb-filled snack like pretzels, making them a great snack to keep you satisfied between meals. ¹
7. Fuel Up On Fiber: The 2010 Dietary Guidelines list dietary fiber as a nutrient of concern for Americans. Most are only consuming an average of 15 grams per day, much less than the recommended 25-35 grams daily, depending on your caloric intake. 4 A one-ounce serving of great-tasting pistachios provides a good source of fiber (three grams), an easy snacking solution to boost intake. ¹
8. Perfect Pairings: From salty to sweet, pistachios pair beautifully with other tasty snacks. Try oven-roasted tomatoes, parmesan crisps and in-shell pistachios for a savory Mediterranean pairing or toasted coconut chips, chocolate-dipped pineapple and in-shell pistachios for a fresh and flavorful sweet pairing.
9. Nutrition To-Go: Pistachios are extremely portable and can help you avoid fast-food “drive-bys” or tempting trips to the vending machine. Stock your car, desk drawer, and purse with portion-controlled resealable bags of in-shell pistachios.
10. Diet-Friendly: From Paleo and vegetarian to Mediterranean and flexitarian, pistachios fit nicely into many of today’s popular diets. Click here http://bit.ly/1vTcc7d to see how pistachios fit into your diet.
1. U.S. Department of Agriculture. National Nutrient Database for Standard Reference, Release 27.
2. K. Kennedy-Hagan, J.E. Painter, C. Honselman, A. Halvorson, K. Rhodes, K. Skwir. “The Effect of Pistachio Shells as a Visual Cue in Reducing Caloric
Consumption.” Appetite. 2011, 57(2): 418-420.
3. Bao et al. Association of nut consumption with total and cause-specific mortality. N Engl J of Med. 2013;369:2001-2011.
4. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC:
U.S. Government Printing Office, December 2010.U.S. Food and Drug Administration. (2003). Qualified Health Claims About Cardiovascular Disease Risk.
Retrieved 5 November 2012.