Frequently Asked Questions
References
- Rainey CJ, Nyquist, Food Research Inc., Los Angeles. Unpublished original research 2006
- Wu et al, "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States," J. Agric Food Chemi, 52 (12), 4026-4037
- Complete Food and Nutrition Guide, 3rd Edition, Roberta Duyff
- Institute of Medicine, 2002a. "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington , DC: National Academy Press
- American Chemical Society, "Sunflower seeds, pistachios among top nuts for lowering cholesterol," Dec. 7, 2005.
- Wu et al, "Lipophilic and hydrophilic antioxidant capacities of common foods in the United States," J. Agric Food Chemi, 52 (12), 4026-4037
- Institute of Medicine, 2004. "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate." Washington DC
- "Trans fat share attack on Americans' hearts," USA Today, accessed online Feb. 23, 2007
- "Trans Fatty Acids," AmericanHeart.org, accessed online Mar. 5, 2007
- Sabate, J. (2003) "Nut consumption and body weight," American Journal of Clinical Nutrition, 78(3), 647S-650.
- Seeram NP, Aviram M, Zhang Y, Henning SM et al. Comparison of Antioxidant Potency of Commonly Consumed Polyphenol-Rich Beverages in the United States. J Agric Food Chem. 2008 Feb 27;56(4):1415-1422.
- Painter, J. The Pistachio Principle: Calorie Reduction Without Calorie Restriction. Weight Management Matters, 6(2),8.
- U.S. Dept. of Agriculture. (2007). USDA National Nutrient Database for Standard Reference, Release 18. Beltsville, MD: USDA Agricultural Research Service, Nutrient Data Laboratory.
Are pistachios a good choice for diabetics?
Pistachios are naturally low in carbohydrates and rich in monounsaturated fatty acids (MUFA), making them a perfect snack for diabetics following recommended dietary guidelines. Clinical trials have found that diets following such guidelines help maintain blood sugar and insulin levels and reduce risk factors for heart disease, a consequence that accounts for greater than 65% of diabetic deaths. In fact, a 2007 study conducted at the University of Toronto showed that when pistachios are eaten with other high-carbohydrate foods, they slow absorption of carbohydrates into the body, resulting in lower-than-expected blood sugar levels. MUFA-rich foods of plant origins, such as pistachios, contain fiber, phytosterols and antioxidants, which confer a variety of cardiovascular benefits including glycemic control, improved lipid profiles, and reduced LDL oxidation.
Are pistachios a good workout snack?
Yes, pistachios make both a great pre- and post-workout snack. Pistachios provide a satisfying combination of protein, fiber and carbohydrates, which are great nutrients to include before a workout and the protein in addition to several minerals can help to speed recovery after exercise.
Are pistachios better than other nuts?
All tree nuts contain important vitamins, minerals, protein and fiber, but ounce-for-ounce, pistachios have several superior nutrient properties. They are dense in eight nutrients (fiber, magnesium, phosphorus, potassium, copper, manganese, thiamin, and vitamin B-6). And, compared to other nuts, they offer the most vitamin B6, phytosterols, beta-carotene, and lutein and zeaxanthin [ZE-uh-zan-thin]. Pistachios also offer 49 kernels per one-ounce serving, more than twice the amount of any other tree nut. Comparatively, almonds have 23 nuts per ounce, and cashews,18. 13
Are pistachios heart healthy?
Pistachios help your heart in four ways. First, most of the fat found in pistachios is "good" unsaturated fat, which can lower blood cholesterol and the risk of heart disease when replacing saturated fat in the diet4. Second, pistachios offer the highest levels of cholesterol-busting phytosterols among snack nuts, and are a good source of fiber, both of which reduce the absorption of cholesterol from the diet5. Also, among snack nuts, pistachios are the highest in polyphenols, antioxidants with potential heart health benefits6. Finally, pistachios offer potassium. An inadequate intake of potassium is characterized by increased blood pressure and may increase the risk of cardiovascular disease and stroke7.
You'll also find pistachios included in the FDA's first ever qualified health claim for conventional food, which states: "Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."
Aren't pistachios (or nuts) high in sodium?
Contrary to public opinion, salted nuts aren't necessarily high in sodium. Because salt is present on the surface of the nut, it's tasted immediately. In actuality, a 1-ounce serving (or 49 kernels) of pistachios only contains 7% DV of sodium. As an option, raw pistachios are sodium free.
Do pistachios contribute to high cholesterol?
Many people are surprised to learn that studies show pistachios actually help lower cholesterol. That's because almost 90% of the fat in pistachios is unsaturated (monounsaturated and polyunsaturated fats), which can reduce blood cholesterol levels when they replace saturated fats in the diet. In addition to offering heart healthy unsaturated fats, pistachios provide important antioxidants and amino acids that reduce the risk of heart disease. And among nuts, pistachios have the highest content of phytosterols, a plant sterol shown to reduce cholesterol absorption from other foods. For more information, see "Pistachios are Heart Healthy" in the Heart Health section of this website.
Does roasting nuts make a difference?
Yes, roasting nuts increases a nut's flavor, making it a more assertive ingredient in terms of flavor. Thanks to a process called the Maillard Reaction, named after the French chemist Louis Camille Maillard, a complex reaction occurs when proteins and sugars are heated together. The molecules break down into hundreds of flavor compounds, forming a brown color and increasing the complexity of taste. This same reaction is also responsible for the transformation that takes place when meat is browned and coffee beans roasted.
It's important to note that there is very little difference between the nutrient compositions for raw versus roasted pistachios as evidenced in the Pistachio Health tree nut comparison chart.
How does the antioxidant capacity of pistachios compare to "superfruits" like acai?
While there are many ways to test the antioxidant capacity of foods and beverages, no specific study has yet compared pistachios to acai berries or juice. Acai, relatively new in the U.S., is currently not part of the USDA Oxygen Radical Absorbance Capacity (ORAC) database. However 277 other popular foods and beverages are included, including most herbs and spices, fruits and vegetables, and nuts and seeds. In the database, herbs and spices, nuts and seeds, and berries rank among the highest on an ounce-per-ounce comparison. On a per-serving ranking, dark chocolate, berries, and specific varieties of apples rank among the highest in total antioxidant capacity.
In one study that was completed on acai juice, UCLA researchers found that acai-based fruit juice ranked lower than pomegranate juice, red wine, Concord grape juice and blueberry juice in antioxidant content11. Acai was similar in antioxidant capacity as cranberry juice, indicating that the fruit is probably lower than blueberries in antioxidant capacity. For comparison, according to the USDA ORAC database, blueberries contain 6,552 Trolox Equivalents (TE)/100g, and pistachios contain 7,557 TE/100g serving. Based on these data, it is likely that pistachios would have a higher ORAC score than acai based on an ounce-per-ounce comparison.
I heard the USDA changed the nutrition information for pistachios. How did the nutrition facts change?
The USDA's National Nutrient Database issued a new release (Release 21) in September 2008; however the nutritional information for pistachios did not change. An article published in the Western Pistachio Association's Fall/Winter 2008 newsletter quoted a consultant who used a reduced serving size of 1 oz (28.35 grams), and that was the reason for the cited variation in caloric content.
The format and regulations concerning the Nutrition Facts statements on packaged food products, like pistachios, is governed by the FDA, not the USDA. FDA regulations have established a standard serving size (or Reference Amount for Customary Consumption) of 30g. In addition, the FDA has established rounding rules for the various nutrient amounts.
Paramount Farms uses the USDA National Nutrient Database as a basis for our Nutrition Facts statements, and we have supplemented that information with outside laboratory testing. The only discrepancy between our nutritional information and that of the USDA's is the sodium content. For a 30g serving, our roasted and salted pistachios contain 160mg of sodium.
I'm trying to watch my weight. Can I still snack on pistachios?
Pistachios make a superior snack choice for dieters. One reason is that they are nutrient dense - good news when every calorie counts. Also, many experts believe that because pistachios have both protein and fiber they help you feel full for longer - so you eat less at your next meal. One such expert is Tanya Zuckerbrot, registered dietitian, mother of three and author of the "F Factor Diet: Discovering the Secret to Permanent Weight Loss," who recommends foods containing fiber, such as pistachios, to help weight loss. Did you know that most Americans fall short of the recommended daily amount for fiber? Fiber is important because it aids digestion, promotes satiety and helps maintain a healthy body weight. Tanya recommends a handful of delicious pistachios as a morning or afternoon snack as an easy way to add an extra 3 grams or more of natural fiber to your diet along with protein. You may be surprised to know that nut consumption, in general, is associated with a lower body mass index and has not been shown to cause gain10. In fact, many popular diet plans including DASH Diet, Mediterranean Diet, Weight Watchers and the USDA Food Pyramid, highlight nuts in their healthy eating plans. Some even believe that the simple act of shelling a pistachio may have the added benefit of slowing down consumption time.
Pistachios have more antioxidants than green tea – is this true?
Yes, this is true despite what we know about green tea and its antioxidant capacity. According to the United States Department of Agriculture (USDA) Oxygen Radical Absorbance Capacity (ORAC) database, a 1-ounce serving of pistachios contain 2263 Trolox Equivalents (TE) while a 6-ounce cup of green tea offers only 2230 TE. Actually pistachios are one of the highest antioxidant nuts.
Please explain the "good" fat found in pistachios.
Your body needs fat to function. But the wrong kind - saturated fat - can raise cholesterol levels increasing the risk of heart disease. Most of the fat found in pistachios - almost 90% - is "good" unsaturated fat. When unsaturated fats replace saturated fats - those found in meats, baked goods and full fat dairy products - they can help lower blood cholesterol along with the risk of heart disease8. Many nutritionists agree that, when eaten in moderation, good fats, along with protein, helps dieters feel full longer. It's also good to know that because pistachios are dry roasted, they are naturally trans-fat free. According to the American Heart Association, trans-fats raise total blood cholesterol levels and LDL ("bad") cholesterol and lower HDL ("good") cholesterol levels; in turn increasing the risk of coronary heart disease and increases the risk of stroke9.
Should I be concerned about nut allergies with pistachios?
It's important to know that the true prevalence of food allergy in the U.S. is not as great as the public perceives it to be. According to the American Academy of Asthma, Allergy and Immunology (AAAI) estimates for 2006 suggest that food allergy of all types affects about 4% of the total population, with prevalence in children generally higher than that for adults. About 90% of food allergies in the US and in many other parts of the world derive from milk, eggs, peanuts, tree nuts, fish, shellfish, wheat and soy. Diagnosis of food allergy, including allergies to nuts, can be problematic because no single laboratory test available today can conclusively confirm that a person will exhibit clinical symptoms in response to consumption of a suspect food. For most people with food allergies, symptoms that occur after consuming the offending food are merely annoying such as a runny nose or itchy skin.
Tree nut allergies are rare in the general population. The best estimates available suggests that allergy to no single tree nut exceeds about .4% of the U.S. population, whereas separate estimates for peanuts suggest the prevalence is about 0.8 percent. If you're concerned about any food allergies, consult your physician.
What is considered a standard serving size of pistachios?
A 1 oz serving size of pistachios, about 30 grams shelled, yields about 170 calories. That measures out to be about 49 kernels per ounce - which can make for a very satisfying snack.
What is the best way to store pistachios?
Pistachios absorb moisture from the air and will become stale if improperly stored. Keep pistachios in an airtight container in the refrigerator or freezer to maintain freshness. In-shell pistachios will remain fresh for up to one year from the date of production, while shelled pistachios are best eaten within four months for maximum flavor. When thawing frozen pistachios, place them in a plastic bag to prevent the formation of condensation.
What is the Pistachio Principle?
According to James Painter, Ph.D., R.D., Chair of the School of Family and Consumer Sciences at Eastern Illinois University, the "Pistachio Principle" is caloric reduction without calorie restriction. It is one of the many ways we can alter our environmental cues, allowing us to become more mindful and satisfied with our food choices.12
Painter found that eating in-shell pistachios helped individuals eat fewer calories without consciously restricting their calories. Compared to shelled nuts, those who enjoyed in-shell pistachios not only ate 50 percent fewer calories, but they also reported feeling equally satisfied. Another study found that when empty shells were left on the table after eating, individuals ate 35% fewer calories than when shells were discarded after eating.12
As a strategy to help people feel fuller on fewer calories and be more mindful of how much they've eaten, in-shell pistachios are a win-win for successful weight loss. Check out other tips and tricks to "Fool Yourself Thin" in the Pistachio Principle article.
What makes pistachios a good snack choice?
A good snack can be part of a healthy eating plan by helping stabilize blood sugar, satisfy hunger between meals, supply extra nutrients including fiber, and keep energy levels high and your mind alert.
Naturally trans-fat and cholesterol-free, and one of the lowest calorie, lowest fat nuts, pistachios make an ideal snack choice. Tasty and delicious, pistachios are the most nutrient dense nut1, offering a good source of eight important nutrients including thiamin, vitamin B6, copper, manganese, potassium, fiber, phosphorus and magnesium. Also, among snack nuts, pistachios contain the highest amounts of polyphenol antioxidants2. While the role of antioxidants is still unknown, research suggests that a diet of foods containing antioxidants is smart eating3.
What makes pistachios a smarter snack value?
A 1-oz serving of in-shell pistachios (about 30 grams or ½ cup), typically retails for about 35¢, a favorable comparison, price-wise, to popular salted snacks such as ready-to-eat popcorn. More importantly, however, you'll find that a handful of pistachios provides significant nutritional value and helps keep hunger satisfied.
You probably already know that junk snacks provide little nutritional value per calorie and can lead to obesity and a number of related illnesses. When you consider food on a dollar per nutrient basis, healthy choices are not necessarily more expensive. In fact, while you may think you're saving money by choosing a processed "junk" snack, in the long run the choice may be more expensive. Consider the following:
Healthy foods such as fruits, vegetables and nuts are more satiating - so you feel fuller, longer. Plus they provide your body with vitamins, minerals, and nutrients needed to stay healthy. Pistachios offer good nutritional value: one of the most nutrient-rich nuts, pistachios are also among the highest fiber nuts, and also offer the highest amounts of phytosterols and antioxidants. One of the lowest calorie, lowest fat nuts, pistachios are also fun to eat.
And for those people with moderately high cholesterol levels, studies show that a snack of pistachios, when used as a replacement for high-fat snacks, can cut both total and "bad" LDL cholesterol while offering cardioprotective nutrients such as magnesium, potassium and copper. Good news for heart health!