Pistachios: The green gold boosting health and culinary delights
Pistachios have been at the center of culinary enthusiasts' attention for years. It's hard to say if the Dubai chocolate trend increased their fame, but each summer, we indulge in salty pistachio ice cream, and pistachio cheesecake with matcha is one of the first items to disappear from bakeries, regardless of price. Who should indulge in pistachios, and how should they be enjoyed?
The beautiful green nuts grow on long-lived pistachio trees, which can live for up to 300 years. Biologically, they are fruits, growing in clusters and surrounded by long, serrated oval leaves. From a distance, they resemble grapes, and their flesh, known for its distinctive taste, is enclosed in a hard shell.
Pistachio cultivation in Europe
Pistachios arrived in Europe and the United States from the borderlands of Central and Asia Minor. They are even mentioned in the Bible; pistachios are noted as gifts that Joseph's brothers took with them to Egypt. Currently, the largest pistachio crops in Europe are found on the Greek island of Aegina and around Thessaloniki.
An ingredient that elevates dishes in the kitchen
Today, any dish featuring pistachios is considered top-tier. Green nuts are used to produce creams, marzipans, ice cream, and puddings, which fill humble pralines or tubes in the style of Italian cannoli, as well as more refined croissants, tarts, and cakes.
Pistachio seeds are pressed to extract oil, which is used not only in culinary applications but also in cosmetics. Growths on pistachio tree leaves are used for dyeing fabrics, and resin is used to make varnishes. Finally, pistachios are also grown as ornamental plants.
How do pistachios affect the body?
Pistachios are high-calorie nuts, containing as much as 50-60 percent fat. However, these are healthy mono- and polyunsaturated fats that lower "bad" LDL cholesterol and raise HDL levels. The large amount of potassium positively affects blood pressure fluctuations, reducing the risk of heart attack or stroke.
People with diabetes should consider pistachios a healthy snack option, provided they are not coated in a sweet or high-calorie shell, as they help lower blood sugar levels. Thanks to their high fiber and protein content, pistachios can help maintain a healthy weight by promoting a feeling of satiety and reducing the appetite for snacks between meals.
The impact of pistachios on vision – research by American scientists
This crunchy green snack is rich in antioxidants, which play a significant role in fighting free radicals. Scientists have studied the lutein content in pistachios, which is much higher than in other nuts. Prof. Tammy Scott of the Friedman School of Nutrition Science and Tufts University School of Medicine told "Newsweek":
An experimental group consumed about 2 ounces of pistachios daily for six weeks. After such an intense regimen, a significant increase in macular pigment (MPOD), which protects the retina, was noticed. As people age, this pigment decreases, leading to serious vision problems. Regular pistachio consumption should thus become a habit for those over 65 years old.
How many pistachios can you eat daily?
While the aforementioned study administered a dose of 2 ounces daily, dietitians recommend a maximum of 1 ounce, or a handful of pistachios. It's important to remember that pistachios are a potent source of energy and, if not utilized, can contribute to obesity-related issues.
Pistachios are especially recommended for individuals with diabetes, vision, or digestive issues. Thanks to their B vitamins and potassium content, they have a positive effect on brain and nervous system functions, helping reduce stress and improve mood.
However, those with food allergies, obesity, or kidney problems should consume these nuts in moderation.
The content on our site is for informational and educational purposes and is not a substitute for medical consultation. Consult a specialist before making health-related decisions.
