Doctor explains pistachios’ benefits and risks
Rich in nutrients and antioxidants, pistachios support health when consumed in sensible portions.
Many people eat pistachios as a snack or appetizer; they are rich in copper, manganese, vitamin B6, and more. Ultrasound diagnostics physician and medical expert at Invitro (INVITRO) Olesya Stupak outlined the harms and benefits of pistachios and explained what risks their regular consumption carries, especially when combined with alcoholic drinks.
Benefits of pistachios
Fresh pistachios are a valuable source of copper, manganese, and vitamin B6. They are rich in proteins, fiber, thiamine, and phosphorus. They stand out for their high potassium content, which helps reduce production of the stress hormone — cortisol.
«Besides, pistachios contain phytosterols that lower cholesterol and reduce the risk of cancers. As for iron content, 100 grams of pistachios can cover three daily allowances of this important element — comparable to beef liver. Pistachios also help normalize blood sugar levels», — explains Olesya Stupak.
It is important to remember that the product’s beneficial qualities decrease after roasting, and the presence of salt crystals on pistachios indicates their long storage, which is also not beneficial.
Raw or roasted
Raw pistachios retain beneficial nutrients and have greater antioxidant activity, while roasted ones lose part of their valuable components but become more appealing because of taste and aroma. Raw pistachios contain more vitamin E, folic acid, thiamine, and certain minerals, such as copper. Roasted pistachios lose water‑soluble vitamins, especially vitamin C.
«Raw pistachios contain high levels of antioxidants, including carotenoids, phenolic compounds, and anthocyanins, which protect the body’s cells from damage by free radicals. In other words, anthocyanins act as a kind of internal defense system, helping prevent premature aging and the development of various diseases», — the doctor explains.
Unsalted, unroasted pistachios retain more nutrients and reduce excess sodium intake.
After roasting, pistachios lose these properties. They also usually have higher calorie content due to additional processing with oil.
Potential harms of pistachios
Pistachios by themselves do not cause obesity, but improper consumption and lack of portion control can negatively affect one’s figure.
Pistachios are rich in fats and protein, so even a small handful contains a significant number of calories. For example, 30 grams of pistachios — one small handful — can contain about 160–170 kcal.
«They are often sold salted or roasted in oil, which increases calorie content and promotes fluid retention in the body. At the same time, because of their pleasant taste and convenient format (they are often sold shelled) it is very easy to eat more than the norm, without noticing how much you have had. So pistachios can quite easily become a culprit in weight gain, especially if consumed in large quantities», — warns Olesya Stupak.
The physician notes that the combination of beer and pistachios is quite popular, but it is important to be aware of the negative consequences this can lead to.
«Beer itself has a diuretic effect, removing fluid from the body. The salt added to pistachios intensifies thirst, making you drink more alcohol, which worsens dehydration, — explains Olesya Stupak. — And increased sodium intake, which pistachios are also rich in, adds strain to the circulatory system, raises blood pressure, and creates additional stress for the heart».
Consuming alcohol together with pistachios may cause stomach discomfort and intestinal upset. In such a situation, the liver is forced to process alcohol while simultaneously digesting fatty food, which complicates its work and reduces its ability to clear toxins.
Earlier, a doctor from Novosibirsk explained how to properly consume cocoa, to get the most benefit.
