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 |