The pistachios have health benefits and are one of the good foods to control anxiety, regulate weight gain, and help with menstrual problems. According to the latest research conducted by Roberto San Antonio-Abad from the National Association of Professionals and Freelancers of Natural Therapies, and the study conducted by Mònica Bulló from the Rovira i Virgili University (URV).
Furthermore, these findings related to the consumption of pistachios and their impact on health have been highlighted by Europa Press and the ABC newspaper. The consumption of nuts, especially pistachios, can favor metabolic processes necessary in certain situations.
Contents
Pistachio Properties
- Improve cardiovascular health.
- Facilitate weight loss.
- Reduce cholesterol.
- Combat stress.
- Regulate blood pressure.
- Reduce menstrual pain.
Benefit the heart
Because fats are metabolized in smaller quantities, cardiovascular function is enhanced by the consumption of the fruit of the Pistacia vera tree.
Consuming between 0.8 and 3 grams of pistachios daily balances blood cholesterol, providing plant-based proteins and fiber that aid digestion.
For weight loss and fat reduction
According to Mònica Bulló in her study on pistachios at Rovira i Virgili University and promoted by ABC, people who maintain a balanced diet and eat a handful of pistachios daily can reduce their body mass index.
While decreasing appetite, they regulate fat absorption in metabolism, which practically results in less cholesterol, less fat in the arteries, and less adipose tissue in areas like the abdomen and buttocks.
Help lower cholesterol
The content in phytosterols is healthy as they trick the metabolism into processing them instead of fat particles from food. These plant molecules can reduce cholesterol in the body since, when their presence increases, phytosterol displaces cholesterol, which is then excreted like the other indigestible parts of food.
Improve stool elimination
The fiber content helps make stools less compact, making pistachios suitable for people who need to increase their fiber intake.
Pistachios contain plant fiber, being considered one of the nuts with the highest fiber content.
Contain vitamins and minerals
In addition to promoting cholesterol regulation and enhancing cardiovascular function, pistachios contain essential nutrients. The vitamins found in each pistachio are:
- Vitamin B1, B6, K, and folic acid.
They also contain minerals necessary for the nervous system, maintaining neuron function, and various organic functions. The minerals in pistachios are:
- Potassium chromate.
- Copper.
- Manganese.
- Iron.
- Selenium.
- Zinc.
The properties of pistachios for diabetes
One of the most interesting facts published by Roberto San Antonio-Abad is that, starting from a certain amount (57 grams daily), blood glucose levels decrease.
Diabetic people can include them in their diet, always paying attention to other foods. If everything is balanced, they will notice lower blood sugar spikes. This property of pistachios for diabetes occurs due to changes in HOMA-IR insulin resistance levels.
Properties for stress and anxiety
According to the analyses detected in the studies we have mentioned, the content of vitamin B1 and B6 helps control stress levels.
Is it better to eat roasted or raw pistachios?
It is always better to eat them raw since the properties of nuts decrease with roasting.
The more heat a food receives, the fewer amino acids it has due to the Maillard reaction. Many minerals remain intact, but the rest of the nutrients begin to disappear as the roasting temperature increases.
According to the Preven System center, the Maillard reaction causes nutrient loss and changes in the organoleptic properties of food. This occurs through the reduction in nutritional value as proteins and carbohydrates are degraded.
Toxins and mutagens such as acrylamide may also appear, a chemical compound produced when cooking foods like nuts. These facts are provided by the Spanish Agency for Consumption, Food Safety, and Nutrition (AECOSAN). The result of consuming acrylamide is the formation of other substances that can be harmful, such as glycidamide. The latter, glycidamide, is considered a “probable carcinogen to humans” by the International Agency for Research on Cancer (IARC).
However, it is much more difficult and expensive to buy raw pistachios. They are available in some supermarkets and large stores, but their cost makes them not worth it. The advantage over the price of raw pistachios is really significant, so most people opt to eat and enjoy the properties of roasted pistachios.
