Pistachio
"Pistachios May Help Reduce Blood Sugar Levels"
"Pistachios May Help Reduce Blood Sugar Levels"
Pistachio, pronounced | puh-sta-shee-ow |
The pistachio has a delicious flavor and a high nutritious value, being high in monounsaturated fat, fiber, thiamin and vitamin B6, and minerals such as phosphorus, potassium, copper and manganese. They are also a source of protein, riboflavin, vitamins A, E and K, as well as other minerals as iron, magnesium, zinc and selenium (1,2).
Pistachios have a glucose- and insulin-lowering effect, so they may help you lower blood sugar levels (3). Eating pistachios every day may also improve some cardiometabolic risk factors in adults with well-controlled type 2 diabetes (4).
In addition, a scientific study observed that a daily intake of pistachios of 44 g may help improve nutrient intake without affecting body weight or body composition (5).
The pistachio has a delicious flavor and a high nutritious value, being high in monounsaturated fat, fiber, thiamin and vitamin B6, and minerals such as phosphorus, potassium, copper and manganese. They are also a source of protein, riboflavin, vitamins A, E and K, as well as other minerals as iron, magnesium, zinc and selenium (1,2).
Pistachios have a glucose- and insulin-lowering effect, so they may help you lower blood sugar levels (3). Eating pistachios every day may also improve some cardiometabolic risk factors in adults with well-controlled type 2 diabetes (4).
In addition, a scientific study observed that a daily intake of pistachios of 44 g may help improve nutrient intake without affecting body weight or body composition (5).
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 1.85 | 0.52 | Energy | kcal | 572 | 162 | Energy | kJ | 2392 | 678 |
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 1.85 | 0.52 | Energy | kcal | 572 | 162 | Energy | kJ | 2392 | 678 | Protein | g | 21.05 | 5.97 | Total lipid (fat) | g | 45.82 | 12.99 | Ash | g | 3.00 | 0.85 | Carbohydrate, by difference | g | 28.28 | 8.02 | Fiber, total dietary | g | 10.3 | 2.9 | Sugars, total | g | 7.74 | 2.19 | Sucrose | g | 7.09 | 2.01 | Glucose (dextrose) | g | 0.25 | 0.07 | Fructose | g | 0.22 | 0.06 | Lactose | g | 0.00 | 0.00 | Maltose | g | 0.13 | 0.04 | Starch | g | 1.38 | 0.39 | Minerals | Calcium, Ca | mg | 107 | 30 | Iron, Fe | mg | 4.03 | 1.14 | Magnesium, Mg | mg | 109 | 31 | Phosphorus, P | mg | 469 | 133 | Potassium, K | mg | 1007 | 285 | Sodium, Na | mg | 6 | 2 | Zinc, Zn | mg | 2.34 | 0.66 | Copper, Cu | mg | 1.293 | 0.367 | Manganese, Mn | mg | 1.243 | 0.352 | Selenium, Se | µg | 10.0 | 2.8 | Vitamins | Vitamin C, total ascorbic acid | mg | 3.0 | 0.9 | Thiamin | mg | 0.695 | 0.197 | Riboflavin | mg | 0.234 | 0.066 | Niacin | mg | 1.373 | 0.389 | Pantothenic acid | mg | 0.513 | 0.145 | Vitamin B-6 | mg | 1.122 | 0.318 | Folate, total | µg | 51 | 14 | Folic acid | µg | 0.0 | 0.0 | Folate, food | µg | 51 | 14 | Folate, DFE | µg | 51 | 14 | Choline, total | mg | 71.4 | 20.2 | Betaine | mg | 0.8 | 0.2 | Vitamin B-12 | µg | 0.00 | 0.00 | Vitamin B-12, added | µg | 0.00 | 0.00 | Vitamin A, RAE | µg | 13 | 4 | Retinol | µg | 0.0 | 0.0 | Carotene, beta | µg | 159 | 45 | Carotene, alpha | µg | 0.0 | 0.0 | Cryptoxanthin, beta | µg | 0.0 | 0.0 | Vitamin A, IU | IU | 266 | 75 | Lycopene | µg | 0.0 | 0.0 | Lutein + zeaxanthin | µg | 1160 | 329 | Vitamin E (alpha-tocopherol) | mg | 2.17 | 0.62 | Vitamin E, added | mg | 0.00 | 0.00 | Tocopherol, beta | mg | 0.13 | 0.04 | Tocopherol, gamma | mg | 23.42 | 6.64 | Tocopherol, delta | mg | 0.55 | 0.16 | Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | Vitamin D | IU | 0.0 | 0.0 | Vitamin K (phylloquinone) | µg | 13.2 | 3.7 | Lipids | Fatty acids, total saturated | g | 5.645 | 1.600 | 4:0 | g | 0.000 | 0.000 | 6:0 | g | 0.000 | 0.000 | 8:0 | g | 0.000 | 0.000 | 16:0 | g | 4.994 | 1.416 | 10:0 | g | 0.000 | 0.000 | 17:0 | g | 0.011 | 0.003 | 12:0 | g | 0.000 | 0.000 | 15:0 | g | 0.000 | 0.000 | 13:0 | g | 0.000 | 0.000 | 14:0 | g | 0.012 | 0.003 | 18:0 | g | 0.558 | 0.158 | 20:0 | g | 0.033 | 0.009 | 22:0 | g | 0.026 | 0.007 | 17:1 | g | 0.020 | 0.006 | 24:0 | g | 0.011 | 0.003 | 18:1 undifferentiated | g | 23.926 | 6.783 | 18:1 t | g | 0.000 | 0.000 | Fatty acids, total monounsaturated | g | 24.534 | 6.955 | 20:1 | g | 0.106 | 0.030 | 14:1 | g | 0.005 | 0.001 | 22:1 undifferentiated | g | 0.005 | 0.001 | 15:1 | g | 0.009 | 0.003 | 16:1 undifferentiated | g | 0.464 | 0.132 | 24:1 c | g | 0.000 | 0.000 | Fatty acids, total polyunsaturated | g | 13.346 | 3.784 | 18:2 undifferentiated | g | 13.125 | 3.721 | 18:2 t not further defined | g | 0.000 | 0.000 | 18:3 undifferentiated | g | 0.212 | 0.060 | 18:4 | g | 0.000 | 0.000 | 20:3 undifferentiated | g | 0.005 | 0.001 | 20:2 n-6 c,c | g | 0.000 | 0.000 | 20:5 n-3 (EPA) | g | 0.000 | 0.000 | 22:6 n-3 (DHA) | g | 0.000 | 0.000 | Fatty acids, total trans-monoenoic | g | 0.000 | 0.000 | 20:4 undifferentiated | g | 0.005 | 0.001 | 22:5 n-3 (DPA) | g | 0.000 | 0.000 | Fatty acids, total trans | g | 0.000 | 0.000 | Campesterol | mg | 10 | 3 | Beta-sitosterol | mg | 210 | 60 | Cholesterol | mg | Stigmasterol | mg | 2 | 1 | Amino Acids | Tryptophan | g | 0.262 | 0.074 | Threonine | g | 0.714 | 0.202 | Isoleucine | g | 0.957 | 0.271 | Leucine | g | 1.675 | 0.475 | Lysine | g | 1.189 | 0.337 | Methionine | g | 0.375 | 0.106 | Cystine | g | 0.305 | 0.086 | Phenylalanine | g | 1.140 | 0.323 | Tyrosine | g | 0.531 | 0.151 | Valine | g | 1.305 | 0.370 | Arginine | g | 2.228 | 0.632 | Histidine | g | 0.535 | 0.152 | Alanine | g | 1.016 | 0.288 | Aspartic acid | g | 1.968 | 0.558 | Glutamic acid | g | 4.490 | 1.273 | Glycine | g | 1.054 | 0.299 | Proline | g | 0.980 | 0.278 | Serine | g | 1.340 | 0.380 | Others | Alcohol, ethyl | g | 0.0 | 0.0 | Caffeine | mg | Theobromine | mg |
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov., NDB No: 12152, g = gram mg = milligram mcg = microgram IU = International Unit
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Kendall, C. W. C., Josse, A. R., Esfahani, A., & Jenkins, D. J. A. (2011). The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. European journal of clinical nutrition, 65(6), 696.
4.Sauder, K. A., McCrea, C. E., Ulbrecht, J. S., Kris-Etherton, P. M., & West, S. G. (2015). Effects of pistachios on the lipid/lipoprotein profile, glycemic control, inflammation, and endothelial function in type 2 diabetes: A randomized trial. Metabolism, 64(11), 1521-1529.
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Kendall, C. W. C., Josse, A. R., Esfahani, A., & Jenkins, D. J. A. (2011). The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. European journal of clinical nutrition, 65(6), 696.
4.Sauder, K. A., McCrea, C. E., Ulbrecht, J. S., Kris-Etherton, P. M., & West, S. G. (2015). Effects of pistachios on the lipid/lipoprotein profile, glycemic control, inflammation, and endothelial function in type 2 diabetes: A randomized trial. Metabolism, 64(11), 1521-1529.
5.Fantino, M., Bichard, C., Mistretta, F., & Bellisle, F. (2019). Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention. Appetite, 104483.