Pistachio



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).

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.

Pistachios Reduce Blood Sugar Levels

Nutrient Units Value per 100gr Value per 28gr, 1 oz (1 handful)
Proximates      
Water g 1.85 0.52
Energy kcal 572 162
Energy kJ 2392 678
Nutrient Units Value per 100gr Value per 28gr, 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    
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