A New Study Published in the British Journal of Nutrition Highlights the Health Benefits of Eating Pistachios

Pistachios Nuts Recognized for their Role in Weight Management, Heart Health, Blood Pressure Control, Antioxidant Support and Eye Health

FRESNO, CA, – August 18, 2015 – Eating pistachio nuts does not contribute to weight gain or an increased body mass index – a measure of body fat based on height and weight - when included in a balanced diet, according to a scientific review of several clinical studies. This is among the many findings described in a review article published in the British Journal of Nutrition titled, “Nutrition attributes and health effects of pistachio nuts.” The article analyzes the results of more than 100 research studies and clinical trials regarding nut consumption and health, highlighting the potential health benefits of pistachios, which are a source of plant-based protein, vitamins and minerals and also a good source of fiber. 

Pistachios and Weight Management
Reviewers analyzed randomized controlled trials that looked at pistachios’ effect on body weight and found that diets that include pistachios have not been linked to weight gain. In fact, one study found a decrease in body mass index, and another noted a significant decrease in waist circumference for those who ate pistachios. 

An important component of weight management is satiety, the feeling of fullness after eating, and evidence shows that all nuts help promote satiety, suppress hunger and inhibit eating.  Two studies looked specifically at the effect of pistachios, and researchers found that participants ate fewer calories and expressed greater feelings of satiety when consuming pistachios in the shell versus the pistachio kernels alone. Authors suggest that participants may have eaten less because the physical act of shelling the nuts may slow the eating process, and the visual cue of empty pistachio shells may serve as a signal to stop eating. 

Pistachios and Heart Health
Researchers also looked at five studies that examined the effects of pistachios on heart disease. Many of the studies found that diets that include pistachios tend to be linked to significantly lowered cholesterol and blood pressure levels, even for those who are at high risk of diabetes. Research suggests that these benefits may be due, in part, to the pistachios’ protein, fiber, and lower fat content when compared to other nuts. Pistachios also have the highest phytosterol content among nuts, which appear to help lower blood cholesterol levels by: 1) decreasing the absorption of cholesterol in the intestines during digestion and 2) reducing the amount of cholesterol produced by the body. 

The Nutrition Power of Pistachios
Researchers found that a one-ounce serving of pistachios (about 49 nuts) provides 10 percent of the recommended daily allowance (RDA) of protein and 11 percent of the RDA of fiber for adults. With three grams of fiber per serving, pistachios rank among the top two nuts in fiber content. The authors note that fiber intake is linked to decreased weight gain and helps lowers the risk of diabetes, cardiovascular disease and some types of cancer.

Pistachios also stand out among other nuts for their:

  • Vitamin Content: Pistachios contain Vitamin K and the B vitamins, including thiamin (B1), pyridoxine (B6), and folic acid (B9).  
  • Mineral Content: Pistachios contain a number of minerals, including potassium, magnesium, calcium, copper, and manganese, which are thought to play a role in blood pressure control, bone health management, and the prevention of several chronic diseases. 
  • Antioxidant Support: Numerous studies suggest that pistachios contain phytochemicals that may act as antioxidants in the body. 
  • Role in Eye Health: Pistachios contain approximately 13 times more lutein and zeaxanthin (carotenoids) than the next highest nut. High amounts of these carotenoids are found in the retina of the eye and are known to benefit eye health, which may help prevent vision loss associated with aging.  

The review was conducted by researchers with the Human Nutrition Unit, Hospital Universitari de Sant Joan de Reus, Faculty of Medicine and Health Sciences; Institut d’Investigació Sanitária Pere Virgili, Universitat Rovira i Virgili, Reus, Spain; Centro de Investigación Biomédica en Red Fisiopatología de la Obesidad y Nutrición, Institute of Health Carlos III, Madrid, Spain. The Institut d’Investigació Sanitária Pere Virgili received research funding from American Pistachio Growers. None of the authors declared a conflict of interest.


M. Bulló, M. Juanola-Falgarona, P. Hernández-Alonso, J. Salas-Salvadó, Nutrition attributes and health effects of pistachio nuts, British Journal of Nutrition (2015), 113. 879-893. Doi:10.1017/80007114514003250.           


Saturday, August 18, 2018

Hot Off the Press

Monday, February 27, 2023
FRESNO, CA – February 27, 2023 --- With every new acre of pistachios California reaps a wellspring of economic rewards totaling more than $6.4 billion in the Golden State. A new economic study commissioned by American Pistachio Growers (APG), and released today on the opening day of APG’s 2023 Industry Annual Conference, has quantified the benefits in terms of industry spending for goods and services, jobs created, labor income and contributions from indirect business taxes. The study by Dennis H. Tootelian of the Tootelian Company of Sacramento underscores the growing importance of pistachios to the state’s economy. Data were also analyzed for Arizona and New Mexico.
Wednesday, February 15, 2023
From lattes to cocktails, fashion and even paint colors, pistachios are having a moment. Food industry leaders like Baum + Whiteman and Lyons Magnus recently predicted pistachios would be the top nut of 2023 in food trend research, and outlets like Forbes and Eat This, Not That! all covered the news.