Pistachio nuts are originally from the arid climates of the Middle East and western Asia, but now pistachio trees are cultivated in several countries. Since 1976, American farmers have grown pistachio nuts in California for commercial sale.
Grade Levels
Pistachio nuts are graded by several criteria. The five size grades of American pistachios are: colossal, extra large, large, medium and small. Colossal pistachios have less than 18 kernels in one ounce, while small pistachios have more than 30 kernels in one ounce. Shelled and blanched pistachio nuts are also graded by color and wholeness. A dark green color is considered optimal and whole pistachio nuts are more expensive than crushed.
Nutritional Information
Wonderful Pistachios is a brand of shelled, roasted and salted small American pistachio nuts. One serving is a half-cup, or 49 nuts, with shells. One serving contains 170 calories, 14 g total fat, 1.5 g saturated fat, 160 mg of sodium, 8 g carbs, 6 g protein and 3 g fiber. Pistachio nuts contain no cholesterol; Most of the fat in pistachio nuts is considered heart-healthy and may help lower bad cholesterol.
Health Benefits
According to the MayoClinic.com, all nuts, including pistachios, have several health benefits. Nuts are one source of plant-based Omega-3 fatty acids, which help prevent irregular heart rhythms. In addition, nuts contain L-arginine, which make artery walls more flexible. Pistachios are also a good source of fiber, which helps dieters stay full and eat fewer calories.
Medical Research
Eating pistachios with high-carb foods can slow absorption of carbohydrates, according to a 2007 study at the University of Toronto. Combining high-carb foods with pistachio nuts lowered the participants' blood sugar level. This knowledge can help people living with diabetes. An additional study at Penn State in 2007, looked at participants with high cholesterol who consumed 1 to 3 ounces of nuts a day. When the study participants added pistachio nuts to their diet, their blood antioxidant levels increased. Another 2009 study at Texas Woman's University in Houston found that participants who ate 2 ounces of pistachios a day had higher levels of gamma tocopherol, a type of vitamin E thought to decrease the risk of lung cancer.
Using Pistachios
Ground pistachio nuts can be used as a substitute for bread crumbs. Home cooks use pistachios as a crunchy coating for baked fish or chicken. Try these versatile nuts in desserts like baklava, cookies or cakes; alternatively, use them as a garnish for leafy salads. Many people also eat roasted pistachios as a quick and healthy snack. However, always watch your portion size with nuts, since they are quite calorie dense.
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