The good reasons to go nuts about pistachios

There is a scientific consensus that eating pistachios has clear health benefits. Photo / Getty Images

Pistachios seem to be everywhere lately, in snacks, desserts and even drink flavourings. Is there a reason for their sudden popularity, and do pistachios offer any special health benefits compared with other nuts, or is it mostly a marketing trend?

Answer:

Pistachios are currently the Taylor
Swift of the nut world: impossible to ignore and seemingly everywhere you look. Their recent rise owes much to social media, where their vivid green centres and purple skins have proved considerably more photogenic than the drab browns of almonds, walnuts and other worthy but less glamorous nuts. But long before pistachio cream-filled croissants and Dubai chocolate took over social media feeds, pistachios were being eaten by ancient peoples and were one of only two nuts important enough to earn a mention in The Bible.

Members of the Pistacia genus belong to the Anacardiaceae family, which also includes the cashew nut, mango, sumac and poison ivy. The pistachio tree is deciduous and thrives in dry climates and poor soil conditions. So while commercially grown pistachios require irrigation, they are naturally more drought tolerant and generally produce a kilo of nuts with less water than almonds. Almonds are among the thirstiest nut crops and have attracted criticism because most are grown in drought-prone California. Yet both pistachios and almonds can have a substantial water footprint when grown in dry climates.

Pistachios, like all nuts, are rich in healthy mono- and polyunsaturated fatty acids, with lower levels of saturated fatty acids. Pistachios are also a good source of protein (about 21% of total weight) with a higher combination of essential amino acids than other commonly consumed nuts. Pistachios are a good source of fibre, too, and a significant source of copper, manganese, vitamin B6, thiamin, potassium, phosphorous, chromium, vitamins E and K, riboflavin, folate, magnesium, iron, zinc and selenium. Moreover, pistachios are a rich source of lutein and zeaxanthin and a broad range of other bioactive compounds.

The pistachio’s distinctive colouring contributes to its nutritional appeal. Several natural plant pigments are involved: chlorophyll gives the kernel its green hue, carotenoids such as lutein and zeaxanthin contribute yellow tones, while anthocyanins in the thin purple skin surrounding the kernel add reddish-purple colouring. These pigments are more than cosmetic. Lutein and zeaxanthin are bioactive carotenoids that are also found in leafy green vegetables and are known for their role in supporting eye health, while the anthocyanins are antioxidant compounds that also give berries, red grapes and purple cabbage their rich colours and have been linked to cardiovascular and metabolic health benefits.

Clinical trials have found pistachios have an antioxidant effect in the human body, though the amounts used in trials are significantly larger than normal consumption, at around 50-60g per day, or about 90 nuts. Their potential for anti-inflammatory effects has been demonstrated in some clinical human trials but not in others, suggesting more research is needed in this area.

However, the impact of pistachios on the gut microbiota is well supported. Clinical trials are finding eating these nuts has a more positive impact on the gut microbiome than almonds, by increasing communities of beneficial butyrate-producing bacteria and inhibiting harmful lactic acid bacteria.

Added to this, studies have consistently found people who eat a variety of nuts regularly have a lower mortality risk and cardiovascular disease risk. General nut consumption of about 30g per day has also been linked to a lower risk of developing depression.

All in all, there is a scientific consensus that eating pistachios has clear health benefits: they are a nutrient-dense food, rich in bioactive compounds that play a crucial role in promoting health and in improving the gut microbiota. Added to that is their potential for antioxidant or anti-inflammatory effects.

Of course, none of this research involves pistachio-stuffed chocolate bars, disappointing as that may be. Instead, enjoy pistachios as a healthy snack alongside other nuts, add them to savoury dishes, or use them as a colourful topping for salads, yoghurts and dips. Their social-media fame may be new, but pistachios themselves have stood the test of time.

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