Are Pistachios Bad For You?
Short answer
Pistachios are packed with nutrients and can be a great addition to your diet. It is important to note, however, that some brands contain added salt, so be sure to read the labels before purchasing.
Recommended Alternative
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Pistachio nuts contain a number of vitamins and minerals along with protein, healthy fats, and fiber making them an incredibly healthy snack. They are also the perfect snack to boost your energy with a good amount of carbohydrates, fats, and protein.
In a one-ounce serving, pistachios contain 12.71 grams of total fat with a mix of saturated, mono- and polyunsaturated fats. 1.5 grams are saturated fats, which can cause detrimental effects when consumed in large quantities. Not to worry, though! The unsaturated fats that make up the rest of the total well suppress those possible effects as they reduce cholesterol levels and the risk of cardiovascular disease. Unsaturated fats can also decrease the risk of type 2 diabetes. Further, pistachios contain omega-3 fatty acids which fight heart disease and minimize inflammation in the body. That same one-ounce serving also has 5.94 grams of protein providing needed amino acids to fuel the muscles.
Pistachios contain a wide variety of other dietary necessities including vitamins A, B, C, E and K, phosphorus, iron, potassium, calcium, magnesium, zinc, copper, manganese, lutein and zeaxanthin. That one-ounce serving has 1.1 milligrams of iron and 113 milligrams of phosphorus - roughly 10% and 20% of the RDA respectively. Phosphorus helps to keep the teeth and bones healthy and strong as does calcium. Iron is essential for making red blood cells and carrying oxygen around the body and also boosts the immune system along with zinc. Lutein and zeaxanthin work as antioxidants and help keep your vision acuity strong along with vitamin A.
Unshelled pistachios are the healthiest option since they will be the least processed. Most people that consume unshelled pistachios also tend to consume less. Avoiding salted or sweetened nuts is also a good idea since the added sodium and sugar can cancel out some of the great benefits of this food. They are just as tasty roasted without added salt.
You should also be aware that pistachios, like peanuts, come with the risk of being contaminated with aflatoxins. Aflatoxin is a mold that is carcinogenic, typically affecting the liver, and can also suppress the immune system. USA grown nuts are at a lower risk than nuts from Iran and Morocco.
Ingredients to be aware of
Benefits
- boost energy
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provide vitamins and minerals
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eliminate free radicals
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lower ldl cholesterol
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decreased risk of cardiovascular disease
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decreased risk of type 2 diabetes
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boost immune system
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maintain eye and vision health
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strengthen teeth, bones
Our Wellness Pick
(what is this?)
Wonderful Pistachios
- Protein-rich snack
- No shells, easy eating
- Gluten-free choice
- Convenient resealable bag
- Tasty roasted & salted
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Written by Kristin Brown, DC, MS
Published on: 08-07-2016
Last updated: 12-15-2023
Thank you for your feedback!
Written by Kristin Brown, DC, MS
Published on: 08-07-2016
Last updated: 12-15-2023
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