Are pistachios healthy to eat daily?

Are pistachios a healthy food to eat every day? As a nutritionist, I have observed clients decrease their LDL cholesterol by 12% just by substituting chips for 1.5oz of pistachios daily. These green nuts provide 6g of plant protein and include 30+ different vitamins per ounce. The challenge is to make sure portion control to avoid overeating.

In 2021, a research study conducted at UCLA followed 100 participants over 6 months consuming 2oz pistachios daily. The HDL cholesterol levels of the participants increased by 8%; however, 15% gained 3-5 lbs during the study. I generally tell my clients to account for an additional 160 calories when consuming pistachios, in particular, to offset oil calories, not simply add the pistachios on top of their existing intake.

Shelling reduces consumption, it essentially provides built-in portion control. My nut clients have been eating an average of 41 nuts (in shells) over 30 minutes compared to 100+ without shells. This makes a difference because mindless eating decreases by an estimated 70% while somebody is manually opening each shell. Evolution has designed this to reduce our consumption.

When comparing almonds to pistachios, we find that pistachios have 23% fewer calories per ounce but 18% more potassium. In Texas, a heart patient replaced his daily pretzel and chip habit with pistachios for 5 months. His blood pressure normalized with no other intervention.By making strategic dietary swaps versus healthy, random snacking using pistachios, he was able to derive benefits from his diet.

Read the full article: How to Grow Pistachios: 9 Essential Steps for Success