This small green nut, less common than almonds or hazelnuts, is a real nutritional nugget.
Despite its richness in fatty acids, pistachio indeed has many advantages, provided you do not abuse it and know how to choose it.
This nut is in particular extremely beneficial for the heart and arteries, as explained by the nutritionist Corinne Chicheportiche-Ayache.
Why do you advise eating pistachios?
Dr Corinne Chicheportiche-Ayache.
This nut is part of the large family of oilseeds that the latest recommendations of the National Health Nutrition Program (PNNS) recommend to put regularly on the menu. Pistachio does indeed contain an interesting protein content: nearly 20 g per 100 g, which is better than quinoa or chickpeas. It is not an alternative to meat but it represents a great opportunity to reduce your consumption of animal proteins and increase that of vegetable proteins. It is also one of the highest fiber nuts. However, all studies show that increasing your fiber intake reduces the risk of diabetes, bad cholesterol and colorectal cancer. It also improves the feeling of fullness and regulates intestinal transit.Pistachio is also a very important source of vitamins (especially those of group B), copper, zinc and selenium. It is also endowed with vitamin E which gives it antioxidant properties and protects the body from aging.
Are its fats not harmful to the arteries?
It is true that pistachio is full of lipids, but the majority of its fatty acids are omega-9, monounsaturated fatty acids that help lower bad cholesterol (LDL) and raise good cholesterol ( HDL).
Like olive oil or avocado, it is therefore favorable to cardiovascular health by preventing the deposition of cholesterol in the arteries.
Its richness in potassium also contributes to the regulation of blood pressure, a major risk factor for cardiovascular accidents.
How much should I consume?
To take advantage of its virtues, a handful per day is sufficient, or the equivalent of 25 to 30 g. The best time to eat pistachios is not an aperitif but a snack, accompanied by fresh fruit. Pistachios are preferable to other oilseeds that are often swallowed without thinking. Having to shell pistachios increases awareness of its consumption. And the pile of shells that pile up in front of you helps to visualize the amount ingested. But beware: the majority of pistachios offered in supermarkets are too salty. You have to choose them plain or just slightly salted, like at Wonderful Pistachios or Vico for example, because overall we consume too much salt. This excess is not favorable to the control of blood pressure. Salt is even contraindicated to some,in renal failure for example.