There are many pluses to pistachios, thanks to their multiple health benefits, but In the Indian context the biggest benefit is the fact that pistachios are an easily accessible source of good quality, complete protein.
Why is protein important?
Firstly, protein is needed on a daily basis, as it is not stored in the body. Any excess gets used up as energy or gets converted into fats or carbohydrates. Thus its deficiency can lead to depletion of our muscle mass, which we must avoid at all costs. Secondly, every body part is made up of protein, and we need it on a daily basis for the maintenance, upkeep, and regeneration of all our body cells, and organs – right from hair to hormones, antibodies to nerves, and hemoglobin to bones.
That is why it is important to take protein seriously, and look closely at our plates to check if there is enough high quality protein in there.
What is complete protein?
We need enough good quality protein on a daily basis to lead a healthy and active life. Here it is important to know (and not many know it) that both quantity as well as the quality of protein are equally important. In fact, quality is more important. Not all food sources of protein contain all the nine essential amino acids that our body requires to support muscle and cell health. In fact many vegetarian proteins (cereals and lentils) are incomplete proteins. And since the majority of the protein in Indian diets comes from vegetarian sources, our diets tend to be predominantly low in quality protein, which can have serious repercussions.
Pistachios can help
Protein deficiency is a big problem in our country as most of us are vegetarians so scoring enough quality protein is often a stretch. Pistachios can actually help fill this gap as not only do they deliver higher amount of protein (6 grams per serving – 49 pistachios) in comparison with other nuts, they also unlike most other vegetarian sources actually deliver complete protein, with all nine essential amino acids, making them a good meat alternative. They are a perfect snack. These portable, tasty nuts help refuel and deliver energy. Satisfaction and multiple nutrients at the same time, so munch on them. Or blend them into nut butters and spread on bread and crackers, toss them into your bowl of oats or muesli or your morning cereal, sprinkle as toppings on soups and salads and stir fries and smoothies.
Other nutrition USP’s
Pistachios are a brilliant cravings buster, as the duo of fibre and protein in them help keep you full and satisfied for longer. They are especially rich in vitamin B6. Which is important for keeping hormones balanced and healthy, and contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. It deliver a lot of fibre, which helps the gut stay healthy and happy and the copper they deliver (difficult to find in most foods) helps keep the skin supple and boost our immunity and cognitive function.
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They have a beneficial effect on cholesterol. Despite being rich in fat, they have more of the healthy, unsaturated fats than saturated fat. This helps to lower LDL (bad) cholesterol and boost the HDL (good cholesterol). Plus they are a good source of mono-unsaturated fatty acids. Like oleic acid and antioxidants, which again are proven heart protectors. The magnesium in pistachios helps keep the heart happy and also supports healthy nerve function.
Finally it is a diabetes friendly food thanks to the low glycemic index and high magnesium count. Which helps keep the blood sugar stable. Plus the healthy combination of protein, healthy fats, and fibre. They deliver also helps support healthy blood glucose in the body.
So to score complete protein and for multiple other benefits. It’s a great idea to include American pistachios in our diet regularly.
Authored by
Kavita Devgan, Dietitian, Holistic Health Consultant and Eminent writer
