Propiedades de los pistachos: Beneficios, Calorías y Melatonina

Although it has landed on social networks as a viral culinary phenomenon thanks to the rise of products such as Dubai chocolate, the pistachio is a nut that has been widely accepted for more than seven thousand years. With the help of dietician-nutritionist María Tormo, we discovered what benefits this green fruit with high nutritional value offers.

Where do pistachios come from: origin and curiosities, growing production in Spain

Pistachios are the edible seed of the Pistacia vera tree. Already in ancient Persia (present-day Iran), they were considered so valuable that only at court could they be consumed freely. The trade routes that emerged in the 4th century BC made the pistachio travel in caravans along the Silk Road, from Central Asia to the Mediterranean. It reached Greece and, from there, to the rest of the Mediterranean, where it was established during the Roman Empire. Its modern cultivation in Spain is relatively recent and began to be developed experimentally in the eighties.
According to official data from the Spanish Ministry of Agriculture, Fisheries and Food (MAPA), Spain has an area of ​​almost 89,900 hectares of pistachio cultivation and produces more than 24,000 tons. Castilla-La Mancha is the main producing region (more than 69,000 hectares), followed by Andalusia and Extremadura and with a growing presence in Castilla y León, Murcia, Aragon, Catalonia and the Valencian Community.

Properties and contraindications of pistachios, why are they good (and what makes them different)?

María Tormo explains that their nutritional properties are extensive: «Although they provide almost 20 g of protein and about 16 g of carbohydrates per 100 g clean, their main macronutrient is unsaturated fat (oleic acid and omega 3) with almost 50% of their weight. Pistachios are therefore a heart-healthy food due to their contribution of unsaturated fats, because when they replace saturated fats in the diet, they contribute to maintaining the cholesterol at normal levels.
«In addition,» the expert adds, «they have a high fiber content, which provides satiety and better glycemic control. They are rich in vitamin E that contributes to the protection of cells against oxidative damage, and others from group B such as folates, thiamine and pyridoxine, essential for the functioning of the immune system, nervous system and energy metabolism. They are rich in potassium, iron, magnesium and phosphorus, they provide zinc and are included among foods with calcium. Potassium helps maintain blood pressure at normal levels, “Magnesium, calcium and phosphorus contribute to bone health, and iron and zinc contribute to normal immune function.”
Regarding their differences compared to other nuts, María does not find any significant, given that they share a similar nutritional profile: «Perhaps they have a little more protein and less fat than, for example, walnuts or hazelnuts. And they have another advantage: since they have to be opened before eating them, this allows satiety to appear in a more conscious way.»

Allergies and common precautions

The expert comments that pistachio allergy is well documented; It is included in the list of allergen labels of the European Union. “Like any allergy to nuts, it can be serious and appear in childhood or during adulthood,” he warns and warns that it is normally associated with an allergy to other nuts, especially cashews. She describes the symptoms of an allergy to pistachios: itching in the mouth, hives, swelling of the face and lips… «When it is severe, it adds respiratory difficulty and, in the worst case, anaphylaxis,» she says.

We asked ourselves if pistachio intolerance is common, and the dietitian-nutritionist clarified that this is a digestive problem that is usually subject to the dose and depends on the individual response.
As for precautions when consuming pistachios, collect these:

• Check that there is no allergy: «If there is a history in the family, avoid it and consult. It is important to be aware of possible reactions the first time.»
• Choose them without salt: “So as not to ruin their cardioprotective benefits associated with their potassium contribution and contribution to blood pressure.”
• Avoid choking: “Up to five or six years old, it is recommended to take them in powder, crushed or cream form.”
• Keep them in a cool, dry place: “Molds can grow with humidity and heat.”

Do pistachios give you gas? Causes and how to avoid discomfort

«Yes, it can happen. Some people who have pathologies of the digestive system (almost always, irritable bowel syndrome) may notice abdominal pain, gas and abdominal pain when eating pistachios,» says the expert, who explains: «Sometimes it is because of the amount of fiber they contain, other times because pistachios are very fatty, which slows stomach emptying and digestion.» To avoid these discomforts, Tormo suggests not eating large quantities at once, chewing them well and keeping them in your mouth for longer so that digestion begins in the mouth, with saliva.

Raw vs Roasted Pistachios: Differences and Which to Choose

Roasting pistachios decreases their content of heat-sensitive nutrients and antioxidant phychemicals. Choosing it without roasting is not only more sustainable but also improves its nutritional contribution. but yes in the added salt, much greater in the toasted ones. Tormo recommends both and, if you choose toasted, better without salt. The natural or raw ones have a milder flavor and are softer; The crunchiness comes from the toasting. As for their duration, both go rancid easily.

Benefits of eating pistachios: 10 practical reasons to include them in your routine

1. Their lipid profile is associated with better cardiovascular health if they replace less healthy fats.
2. Its antioxidant compounds protect against oxidative stress.
3. They have minerals involved in multiple physiological functions.
4. Thanks to vitamin B6, it contributes to energy metabolism and the functioning of the nervous system.
5. They provide more protein than other nuts.
6. The high fiber content can contribute to the normal functioning of the digestive system.
7. The combination of fiber, protein and healthy fats promotes satiety.
8. They are a food with high nutritional density.
9. They are a healthy snack.
10. As nuts, they are part of dietary patterns associated with cardiometabolic benefits, such as the Mediterranean diet.

How many pistachios a day: recommended serving and examples

The classic recommendation is twenty-five or thirty grams a day, which is equivalent to a handful for an adult or, in other words, about 25 shelled pistachios.

Pistachios and weight: do pistachios make you fat?

María is clear: “The short answer is no, unless enormous quantities are taken.” And what’s more, according to the expert, «being a food with high nutritional density, it helps keep you satiated for longer. It can be a more interesting snack than other poorer foods – nutritionally speaking – that are sometimes chosen and do not provide anything interesting, such as salty snacks or pastries. «Due to their high nutritional value, nuts in general are considered one of the most recommended healthy foods with a lot of calories,» says Tormo.

Pistachios calories: amount of calories in a handful

Investigating the calories of nuts, we see that pistachios have around 560 calories/100 grams, therefore, a handful (25 grams) provides approximately 140 – 150 calories. Along with cashews, pistachios are the lowest calorie nuts, they contain a little more water and less fat than, for example, walnuts.

Pistachios for whom and when

The expert recommends eating pistachios to the entire population (unless there are allergies or intolerances) since, as nuts, they are part of a healthy and balanced diet. “The AESAN (Spanish Food Safety Agency) recommends three or more servings a week but as a nutritionist dietitian considers that they can be taken daily, alternating them with other nuts,” suggests the expert, who suggests using pistachio as a snack between meals, spread on bread for breakfast or as a topping on salads.

Benefits of pistachio for women: iron, satiety and healthy habits

«The specific evidence in women is limited,» points out María Tormo, who clarifies that its benefits are, above all, as a satiating snack and improvement of the nutrient profile in the diet, «rather than its exclusive effects on iron for women. In general, pistachios are not considered a prominent source of bioavailable iron -compared to legumes or meat- and, therefore, there is no solid evidence of a special effect on iron in women, beyond its contribution to the total diet.»

Pistachio and pregnancy: when it is appropriate to moderate and in which cases to consult

The expert notes that an article published in 2019 in the journal Frontiers in Nutrition says, in summary, that in women at risk of diabetes or with gestational diabetes, introducing pistachios instead of foods rich in refined carbohydrates can help postprandial glycemic control, always within a structured dietary plan prepared by a dietitian-nutritionist.

Post Expert: María Tormo Santamaría

María Tormo Santamaría. Doctor in Health Sciences, Master in Public Health and Dietician-Nutritionist. She is currently an Assistant Professor (LOU) in the Department of Community Nursing, Preventive Medicine and Public Health at the University of Alicante. His research activity, linked to the Balmis and SANHISOC groups, specializes in the historical analysis of food policies and nutritional education programs in Spain in collaboration with international organizations such as FAO and UNICEF. She has participated in competitive research projects on the evolution of public health and the control of diseases of poverty, and is a collaborator of the Carmencita Chair of Gastronomic Flavor Studies. In the teaching field, he teaches Nutritional Education and Gastronomy subjects in the Human Nutrition and Gastronomy Degrees of the UA. In addition, her transfer and dissemination work stands out as co-director of the radio program «El Setrill» and as curator of exhibitions on the history of food education.

Content endorsed by the Spanish Academy of Nutrition and Dietetics