Pistachio

"Pistachios May Help Reduce Blood Sugar Levels"

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.

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.