A Pistachio bowl with a shell storage tray works great for serving cherries, sunflower seeds, olives, peanuts, and other nuts and fruits.
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What is Pistachio Bowl?
A popular ingredient in desserts and puddings, pistachios or “green nuts” add a splash of color to dishes; these edible seeds of the Pistacia vera tree are a source of healthy fats, protein, fiber, and protective antioxidants.
We deeply talked before about the Top 9 Pistachio Bowl Benefits to Know About.
The Nutritional Profile of Pistachio Nuts
A 30g serving of pistachio provides:
- 169 kcals/706KJ
- 6.1g Protein
- 13.6g Fat
- 1.7g Saturated fat
- 7.1g Mono-unsaturated fat
- 4.1g Poly-unsaturated fat
- 5.4g Carbohydrates
- 3.1g Fibre
- 308mg Potassium
- 1.18g Iron
- 1.37mg Vitamin E
Top 5 Health Benefits of Pistachio Nuts
1. Antioxidant-Rich
The pigments that give pistachios their unique green and purple color have protective antioxidant properties. Of all the tree nuts, pistachios are particularly high in these compounds with only walnuts and pecans providing more.
They prevent cell damage and play a key role in reducing the risk of disease, such as cancer.
Pistachios contain more antioxidants than most other nuts and seeds. Only walnuts and pecans contain more.
In one 4-week study, participants who ate either one or two servings of pistachios per day had greater levels of lutein and γ-Tocopherol, compared with participants who did not eat pistachios.
2. Heart-Healthy
Compared to most nuts, pistachios have a lower fat and calorie content and contain the highest amount of potassium. They’re especially rich in phytosterols, all of which support cardiovascular health.
Pistachios are also a useful source of the amino acid L-arginine, which we convert to the blood pressure-lowering compound, nitric oxide.
3. May Support Eye Health
Pistachios are the only nut to provide reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes as we age.
4. May Support Weight Management
Pistachios may be a useful inclusion in a weight management program, as well as having a lower calorie and fat content than most other nuts, they also have a reduced net metabolizable energy content– which means we don’t digest and absorb all of their calorific value. Being rich in fiber they also help keep us full and satiated.
These attributes were demonstrated in a study of overweight adults who reported reductions in body mass index (BMI) and waist circumference combined with favorable changes to dietary habits.
5. May Manage Blood Sugar Levels
Pistachios are rich in fiber, healthy fats, and protective antioxidants so it’s not unreasonable to expect them to be a useful addition to a balanced diet. Research on healthy adults also suggests adding pistachios to a high-carb meal may lower our overall blood sugar response.
Similar benefits have been seen in studies examining the blood sugar effects of pistachio nuts on those with type 2 diabetes. All of this suggests that as well as having a low glycaemic value(GI), pistachio nuts offer other valuable blood sugar management benefits.
6. Pistachio Bowl Low in Calories Yet High in Protein
While eating nuts has many health benefits, they’re typically high in calories.
Fortunately, pistachios are among the lowest-calorie nuts.
One ounce (28 grams) of pistachios contains 159 calories, compared with 185 calories in walnuts and 193 calories in pecans, With protein comprising about 20% of their weight, pistachios are second only to almonds when it comes to protein content, They also have a higher ratio of essential amino acids — the building blocks of protein — than any other nut.
7. Pistachio Bowl May Aid in Weight Loss
Despite being an energy-dense food, nuts are one of the most weight-loss-friendly foods. While few studies have looked at the effects of pistachios on weight, those that exist are promising. Pistachios are rich in fiber and protein, both of which increase feelings of fullness and help you eat less,
In one 12-week weight loss program, those who ate 1.9 ounces (53 grams) of pistachios per day as an afternoon snack had twice the reduction in body mass index, compared with those who ate 2 ounces (56 grams) of pretzels per day, Moreover, another 24-week study in individuals with excess weight showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 cm) more from their waistlines than those who did not eat pistachios
8. Pistachio Bowl Promote Healthy Gut Bacteria
Pistachios are high in fiber, with one serving containing 3 grams. Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.
Gut bacteria then ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease. Butyrate is perhaps the most beneficial of these short-chain fatty acids. Eating pistachios has been shown to increase the number of butyrate-producing bacteria in the gut to a greater extent than eating almonds
Is Pistachio Bowl Safe For Everyone?
People with an allergy to tree nuts should avoid pistachios. Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and immediate help should be sought.
Young children, some older people, and those with a problem swallowing should avoid whole nuts due to the risk of choking.
Pistachios are a very nutritious food. They offer several health benefits, especially for the heart, gut, and waistline. Regularly eating pistachios may help improve health and well-being. But people should stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 1 oz a day.
Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine. Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.
Another study carried out on obese people showed that those who consumed 20 percent of calories from pistachios were able to lose 1.5 cm more from their waistlines than those who did not eat pistachios.
The five best nuts that may help you lose weight are almonds, cashews, pistachios, hazelnuts, and walnuts. These nuts are rich in several essential nutrients that promote weight loss.
Conclusion
Pistachio bowl are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate. Pistachio nuts may play an important role in promoting blood vessel health. That’s because they are rich in L-arginine, which, when converted into nitric oxide, helps dilate your blood vessels. Pistachios have a low glycemic index, which might promote lower blood sugar levels. Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.
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