Why Pistachios Are So Good for You

It’s always been a tug of war when it comes to which side of the fence nuts are on. Many think that nuts are bad for you but that is not the case. Nuts are actually one of healthiest foods you can eat, and that includes pistachios.

We hear a lot about these green nuts. They are found at circuses and in ice cream, but is that all? Are they just occasional treats? We will revisit the ice cream later, but right now we are going to focus on plain nuts.

The Skinny on Nuts

(Photo credit: Wikipedia)

Nuts have always gotten a bad rap. They are high in fat which is true, but their value goes deeper than that. All fat is not created equal. There are saturated fats, unsaturated fats and polyunsaturated fats.

While people think that saturated fat is bad, that's actually not the case (see our main blog for several articles on this topic). The body needs a certain amount of saturated fats each day to help with cellular membrane integrity, immune function, brain health, and many other areas. Also, the amount of saturated fat found in some nuts, particularly pistachios, is minimal.

Unsaturated fats are also good fats. They help to increase the HDL (good) cholesterol numbers. This is the type of cholesterol that keeps blood vessels clean and elastic so they can function properly. Nuts contain some of this type of fat as well.

Polyunsaturated fats are the bad ones; these are what you find in most processed vegetable oils. But most nuts contain little of this type of fat.

Nuts also contain protein. Eating protein at each meal can reduce cravings for sugar throughout the day. Nuts make a great snack! They provide energy and keep you from feeling hungry between meals.

Speaking of Pistachios

Now, let’s get down to the pistachios. Speaking of them specifically, a one-ounce serving of this nut contains about 13 grams of fat. This may seem like a lot, but most of the fat is unsaturated so it contributes to the good cholesterol profile.

Pistachios (Photo credit: Wikipedia)

Pistachios are also low in carbohydrates. Since many people are looking for what carbs they can eat and maintain a healthy diet, here is one good choice. They also contain dietary fiber which works to fill you up and keep your blood sugar level throughout the day.

If you are in need of vitamins and minerals, try eating pistachios. They are full of B vitamins. B vitamins are essential for a healthy metabolism, healthy skin, muscles, eyes and nerve tissue. Other essential elements include arginine, copper and manganese. All are important for immune and nerve function.

Beware

When it comes to nuts there are a few things to beware of. For one, eat in moderation. Nuts are good for you but eating too many can increase your fat and caloric intake, which can be a problem for those looking to lose weight. Stick to one serving at a time for a snack.

Also, nuts that you purchase in the store can contain some extra unneeded ingredients. Don’t purchase nuts that have added salt and sugar in the form of honey roasted or praline nuts. And, a word about pistachio ice cream (or any ice cream) – use as an occasional treat. Otherwise, stick with plain pistachios.

But if you love pistachios, keep eating them. They are good for you!

Superfoods for Heart Health

Heart disease is number one killer among both men and women in the United States. And although we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on. The key is stepping up fiber and choosing healthy fats. Eating healthy fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. Whole, natural fats such as coconut oil are also great at reducing inflammation, and provide a quick and healthy source of energy. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.

Heart-healthy walnuts. (Photo credit: Wikipedia)

Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. (Small fish like sardines also have fewer pollutants and heavy metal content.)  Another great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.

Kidney beans are a very affordable source of high fiber, and are high in protein for sustained energy without fat. Add them to salads, soups, and chili whenever you can, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible. Beans are easy to cook - just soak overnight in cold water with a pinch of baking soda, then drain, rinse, cover with water, and cook for about an hour. Drain and keep in the refrigerator until needed (they will keep in the refrigerator in a covered container for up to a week).

Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.

Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy and stave off hunger. Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy option as it’s usually loaded with sugar.