Mmmm… pistachios, yum! One of the most popular nuts, eating pistachios can be a great way to add healthy fats and extra flavor to your diet.
However, if you are on restricted diets such as keto, you might wonder about the effect of pistachio nuts on your carb intake.
For those that love pistachio nuts out there, this is excellent news!
Pistachios are high in healthy fats and low in calories and carbohydrates, making them a trendy snack choice for those on low-carb diet plans.
They are a rich source of essential vitamins and minerals.
They have high levels of polyunsaturated and monounsaturated fats that have significant health benefits, especially if you have inflammation-related concerns.
What Is The Keto Diet?
The keto diet, short for ketogenic, is quickly becoming one of the most popular diets out there, and rightly so.
It’s a low-carb diet that focuses on increasing the fat you consume and reducing your carbohydrate intake.
The high-fat content helps you burn your body fat for energy through a process called ketosis.
This has several health benefits, such as weight loss, improving overall gut health, relieving chronic inflammation, and regulating bowel movements.
Since it removes all processed foods from the equation, adopting a ketogenic lifestyle is also great for developing healthy eating habits.
Why Are Pistachios Keto?
The ketogenic diet allows for 50 grams of carbs a day. Some more strict diets suggest about 20 to 30 grams, depending on your lifestyle, overall health, and wellness goals.
A single pistachio nut kernel contains a mere 0.2 grams of total carbs, which makes 10 nuts about 2 grams, way below the daily allowed of 20 to 50 grams.
In addition, what makes pistachios keto-friendly is the high amounts of healthy fats that the keto diet recommends over saturated fats.
Most of the fat in pistachios is monounsaturated, but these little nutrient bombs also contain polyunsaturated fats like omega-3 fatty acids.
Why Eat Pistachios?
Not only are pistachios keto-friendly, but they are also a calorie-dense food with numerous significant benefits.
- Heart Health
Eating pistachios is good for your heart health because they are high in antioxidants and polyphenols, which help relieve inflammation.
Chronic inflammation left unchecked often leads to more severe health problems like the risk of developing cardiovascular disease.
They also contain potassium and magnesium, which can help reduce high blood pressure.
They are also rich in monounsaturated fats, which lower cholesterol levels, relieve inflammation, and improve overall heart health.
Pistachios are an excellent source of dietary fiber, which helps keep things running smoothly through your digestive tract. Fiber can also help prevent constipation and other digestive problems, such as irritable bowel syndrome (IBS).
3. Weight Loss
Studies have found that eating pistachios may help with weight loss by satisfying hunger cravings and increasing feelings of fullness after eating a meal or snack.
This is due to the combination of dietary fat, fiber, and protein in pistachios, which can help you feel fuller for extended periods without adding too many extra calories to your diet.
4. Bone Health
Pistachios contain calcium and vitamin K, essential for bone health and strength.
Calcium is an essential mineral that helps strengthen bones.
In contrast, vitamin K helps regulate calcium absorption, making it easier for our bodies to use this nutrient more efficiently.
5. Eye Health
The disease-fighting antioxidants found in pistachio nuts, like lutein and zeaxanthin, may help protect against age-related eye diseases such as macular degeneration and cataracts thanks to their properties that fight off free radicals in the body.
In addition, these two carotenoids can also improve vision by protecting the eyes against harmful cellular damage.
How You Can Enjoy Pistachios?
Pistachios are the perfect snack to enjoy due to their delicious flavor and many health benefits.
Whether you eat them as a snack or use them to add flavor to your favorite dishes, pistachios can give your meals a unique and scrumptious twist.
Although snacking on pure, raw nuts is excellent, pistachio ice cream is a tasty treat not to be missed!
Pistachio butter is also an excellent way to add healthy fats to your spreads instead of the unhealthy, saturated fats often in regular butter.
If you prefer raw pistachio nuts, try separating shells and snacking on the nuts without any added ingredients.
Their sweet, earthy taste is unique among other standard tree nuts like almonds, walnuts, and cashews.
Additionally, adding unshelled or chopped pistachios is an easy way to add a nutrition-packed punch to salads and pasta.
What Other Nuts Can You Eat On Keto?
Nut lovers might want to know what other nutty keto foods you can enjoy while following the keto lifestyle.
Almonds, macadamia nuts, and pecans are excellent sources of healthy fat, providing essential fatty acids your body needs.
All three of these come with their own benefits, too; almonds have been linked to lower cholesterol levels, while pecans may provide anti-inflammatory properties.
Their slightly sweet taste adds a pleasing flavor when snacking on them or using them in recipes.
Walnuts and brazil nuts are also suitable for keto and offer up Omega-3 fatty acids, which are heart friendly.
Whether you use them as a snack or add them to meals, there is no doubt that nuts play an essential role in many healthy diets.
Not only are pistachio nuts suitable for low-carb diets, but it is also strongly recommended.
Rich in beneficial dietary fat and several other essential vitamins, these little nuts offer numerous health benefits.
As a bonus, those embarking on a keto diet to lose weight will be happy to know that pistachios are nutrient-dense snacks that complement their weight management efforts.
If you are prone to over-snacking, you can always buy shelled pistachio nuts to slow yourself down!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.