Protection against diabetes, lowering cholesterol: The catch with pistachios

Approximately one ounce of pistachios daily can significantly improve your health. But what happens if you consume more? This article will take you through five health benefits of pistachios and four potential drawbacks.

Health benefits of pistachios

Pistachios are a rich source of essential nutrients such as vitamin B6, thiamine, and phosphorus, as well as minerals like magnesium and potassium.

1. Promoting heart health

Pistachios contain an abundance of monounsaturated fats, which are beneficial for heart health and can assist in lowering bad cholesterol levels. They also pack a punch with antioxidants that support overall circulatory system health.

2. Fighting diabetes

Thanks to their low glycemic index, pistachios have a minimal impact on blood sugar levels. Their fiber and protein content also contribute to the regulation of sugar and insulin levels.

3. Enhancing eye health

The lutein and zeaxanthin present in pistachios benefit eye health, potentially reducing the risk of age-related macular degeneration and cataracts.

4. Boosting digestive health

Pistachios are a good source of dietary fiber, aiding in digestion and preventing constipation.

5. Providing antioxidant properties

Pistachios are rich in antioxidants, including vitamin E. These antioxidants combat oxidative stress in the body, reduce the risk of chronic diseases, and promote overall well-being.

What are the consequences of eating too many pistachios?

Gorging on pistachios can have some negative side effects.

1. Weight gain

Pistachios have a high caloric content, and overconsumption can result in weight gain. Portion control is key, given a single cup of pistachios contains over 700 calories.

2. Digestive discomfort

Eating a large quantity of pistachios at once can overwhelm the digestive system. Their high fiber content can cause digestive discomfort, resulting in symptoms like bloating, gas, and diarrhea.

3. Elevated sodium intake

A high proportion of commercially available pistachios are salted, potentially leading to excessive sodium intake when consumed in large amounts. Excessive sodium can increase your risk of conditions such as hypertension.

4. Kidney stones risk

Pistachios contain oxalates, compounds that can contribute to the formation of kidney stones in certain people. Consuming excessive quantities of pistachios could therefore increase the risk of developing kidney stones.