Benefits And Disadvantages Of Pistachios Nuts I Khoshbin Group

Pistachios have this buttery flavor that can be addicting. This makes them tempting. So, is there a way to enjoy this nutritious nut and avoid its disadvantages? Yes, stop eating too many pistachios! And buy from reliable sources! This advice applies to pistachios just as it does to any other food item! Keeping your consumption in moderation always pays off! Whether it’s a guilt-free snack like pistachios or any type of food. 

Benefits of Pistachios

Pistachios, also known as the happy nuts, are healthy, nutritious, and delicious, with an intoxicating aroma. They are a rich source of unsaturated fats (known as healthy fats), fiber, and vitamin B6 (pyridoxine). Folate plays several roles in the body. It helps regulate blood sugar and the formation of hemoglobin. Pistachios are also a rich source of potassium (three times banana per ounce) and antioxidants. Pistachios are low in calories (159) but high in protein which makes up 20% of their weight.

Table 1 summarizes the nutrition facts for one ounce of pistachio.

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Item	Amount
Calories	159
Protein	6gr
Fat	13gr
Carbs	8gr
Fiber	3gr
Vitamin E	12% referenced daily intake (RDI)
Vitamin B6	28% RDI
Thiamin	21% RDI
Phosphorus	11% RDI
Copper	41% RDI
Manganese	15% RDI
Selenium	56% RDI
Potassium	6% RDI

 

Consuming a one-ounce serving of pistachio (28gr) creates the following health benefits. 

• It helps promote a healthy heart
• It may help lose weight
• It is good for the eyes
• It may help reduce blood sugar and cholesterol
• It may stimulate blood circulation
• It may lower blood pressure
• It is beneficial for type 2 diabetes and metabolic syndrome

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Benefits Of Pistachios for Diabetics, Weight Management

Pistachio are especially beneficial for diabetics and those managing their weight. Pistachios have a low glycemic index and high dietary fiber content, both soluble and insoluble. The fiber in pistachios helps support digestion and improves insulin sensitivity, and because they are digested slowly, they help regulate blood sugar spikes after consumption. Studies suggest incorporating pistachios into a balanced diet may help stabilize glucose levels in blood. Additionally, pistachios’ fiber, protein and healthy fats reduce overall calorie intake by creating a feeling of fullness. This can contribute to better weight loss or body maintenance.

Disadvantages of Pistachios 

Like any other food, pistachios are not without sins. Of course, that does not mean pistachios are bad for you. But if you are allergic to them,  you should avoid them. Having too many pistachios in your daily diet can lead to various side effects. We will discuss some of them here.

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Disadvantages of Pistachios (Related to Production)

Despite their awesome taste and nutrient punch, pistachios may cause some health problems. Nuts have been associated with a dangerous type of fungi known as aflatoxin. It contaminates nuts some time during harvest and storage under unsanitized conditions. Consuming aflatoxin-contaminated pistachios may cause certain health issues to the person. A similar threat is caused by another pathogen called Salmonella. We discuss both of them briefly here.

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Salmonella And Aflatoxin Contamination

Salmonella and aflatoxin infection happens during cultivation or storage conditions.  

Salmonella is the most common pathogen that makes dry fruit highly dangerous for humans. If you consume Salmonella you may become sick. Salmonella mostly contaminates pistachio nuts when they hit the ground. Salmonella may contaminate pistachio through humans, animals, water, and harvest and transport equipment. Salmonella infection usually leads to high temperature, diarrhea, and gastrointestinal problems. It can also weaken the immune system. 

Aflatoxins (fig 1) can also worry pistachio consumers. Split pistachios are susceptible to contamination by aflatoxins.  Aflatoxin exposure can cause nausea, vomiting, and abdominal pain. Chronic exposure may lead to hepatotoxicity, immunotoxicity, and teratogenicity.

 

 

Disadvantages of Pistachios (Related to Consumption)

Stop eating too many pistachios! That resolves many of the issues we are about to discuss. However, pistachios are not recommended to people who are allergic to nuts, especially children. We recommend you read the labels before consuming any type of pistachio products. Here we discuss some well-known issues or side effects.  

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Digestion and Bowel Problems

Digestion problems are a common side effect of eating too many pistachios. Pistachios have a high calorific value. This means they produce a high amount of heat after they are metabolized in the body. For this reason, consuming too many pistachios in a serving may lead to bloating and digestion problems.  

The irritable bowel movement after overeating pistachios is related to fiber. The fiber content in pistachios may help increase the number of beneficial gut bacteria. These bacteria are known to produce butyrate (a useful short-chain fatty acid).  It also promotes smooth bowel movement. 

But, after eating too many pistachios, fiber spikes can lead to several health issues. These include irritable bowel syndrome, stomach cramps, malabsorption, and even pain in the abdomen.

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Weight Gain

Gaining weight is perhaps among the most known disadvantages of pistachios. Pistachios are delicious and easy-to-eat snacks. You are likely to munch on them too much, which in turn may be the cause of you gaining weight. One ounce of pistachios contains 159 calories. It is still lower than 185 calories in walnuts and 193 calories in pecans. But you might be surprised to know that a single cup of pistachios has as many as 700 calories. So, any measure beyond the recommended daily intake will cause you to gain weight. 

High Blood Pressure

Pistachios have regulating effects on blood circulation and pressure. So, how come they increase blood pressure?

Blood pressure spikes after consuming too many pistachios are caused by salt (sodium) or sugar content.  Many suppliers use salt to process raw pistachios. Most pistachios we eat are already tossed with sea salt or sugar. This can increase the risk of hypertension and cardiovascular diseases in the long run.

 

 

Kidney Problems

Pistachio consumption does not create kidney problems. But, the consumption of pistachios might be harmful to people who are already suffering from kidney problems. Pistachios contain a high amount of potassium. Potassium is necessary for stress relief and maintaining electrolyte balance. Dysfunctional kidneys are not efficient in removing excess potassium from the body. Too much potassium in the body can lead to other health issues.

 

Fructan

Doctors and nutritionists caution people to avoid eating too many pistachios because of a compound known as fructan. The sensitivity toward fructan is not very common and is not very dangerous. But sensitivity can cause a range of health issues. Some of the health issues include bloating, flatulence, abdominal pain, and diarrhea or constipation.

 

What Causes Pistachio Side Effects?

If you watch how many pistachios you eat, you shouldn’t worry about its side affect. In case you wonder what the side effects are, here is the list. 

⭕ Artificial colors. Some unscrupulous suppliers may dye pistachios with artificial colors for various reasons, including hiding the stains and making the nuts more appealing to consumers.

⭕ Salt and Sugar. Other suppliers may treat pistachios with salt and sugar. Sweetened or salted pistachios may be unhealthy because of high sodium or sugar content. They may result in blood pressure spikes or heart issues.

⭕ Salmonellad and Aflatoxin. Salmonella and Aflatoxin infections are the most detrimental disadvantages of eating pistachios that may even land you in the hospital.

⭕ Fructans. Fructan content in pistachio nuts may cause digestive system and gastrointestinal problems.

⭕ Fiber. Rich fiber content is necessary for digestion health but excess fiber can have consequences for the body.

 

How to Avoid Salmonella and Aflatoxin

Roasting pistachios over dry heat may help reduce contamination by Aflatoxin and Salmonella. Some pistachio varieties (e.g., Iranian pistachios) can tolerate high heat (180°C) for 20 minutes. So heat-resistant toxins (such as aflatoxin) may not survive on these pistachios. 

American pistachios have a lower roastability. But they are less contaminated with aflatoxin. American growers use clean cultural practices and mechanized harvesting.

 

How Many Pistachios Can We Eat in a Day?

Pistachios are among the most healthy foods on the planet. It would be unwise to abandon eating them. However, to avoid pistachio side effects, it is recommended to limit your consumption of pistachios. 

Most nutritionists recommend their clients consume no more than two ounces (56 grams) of pistachios every day. For shelled pistachios, that adds up to 90 pistachios. 

Nutritionists also advise people to drink a sufficient amount of water to digest. Otherwise, you may get an upset stomach after eating pistachios.

How to Avoid/Minimize Salmonella and Aflatoxin

At Ratin Khosh Co., we strive to optimize the production to preserve as much of the pistachio nutrients as possible. Our 3-7 day production cycle means the minimum loss of nutrients and microbial contamination. 

Ratin Khosh Co., is leading the way toward minimizing the negative influence of Salmonella and Aflatoxin on products it makes, including pistachio paste, pistachio kernels, and pistachio pieces. The prevention measures include the following:

• Sourcing from reliable suppliers and farmers is the first step toward aflatoxin-free pistachios. Historically, we know which regions are prone to aflatoxin and try to avoid them. 
• Careful storage and handling is another measure to avoid aflatoxin and salmonella contamination. We store in cool, clean waiting rooms and reduce the waiting time to only 3-7 days.  
• Roasting pistachios over dry heat can help reduce contamination by Aflatoxin and Salmonella. Some pistachio varieties (e.g., Iranian pistachios) can tolerate high heat (180°C) for 20 minutes. So heat-resistant toxins (such as aflatoxin) may not survive on these pistachios. American pistachios have a lower roastability, so the risk of their contamination is dire! 

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conclusion

We need to be careful of the disadvantages of pistachios. Pistachios can be used as healthy, delicious, and guilt-free snacks if consumed in moderation. Overeating pistachios may create pistachio side effects. Side effects of eating pistachios can range from minor discomfort to serious health issues.Have you had any incident with eating pistachios?Please tell us about it in the comment section.

FAQ

Are pistachios bad for your kidneys?

Pistachios are not bad for healthy kidneys. But eating large amounts of pistachios may be bad for people who are already suffering from a bad kidney.

What are the worst nuts to eat?

Peanuts, Macadamia, and Pine Nuts are the worst nuts. Peanuts are among the most common food allergens in the world. Other downsides to peanuts include aflatoxin contamination and phytic acid content.

How many pistachios should you eat in a day?

Your consumption of pistachio nuts should not exceed two ounces (less than 90 pistachio kernels) per day.