summaryĮating pistachio nuts may aid weight loss. One 2011 study showed that individuals who ate in-shell pistachios consumed 41% fewer calories than those who ate shelled pistachios ( 27). The leftover shells also give you a visual clue of how many nuts you have eaten ( 26). What’s more, in-shell pistachios are good for mindful eating, as shelling the nuts takes time and slows the rate of eating. This is because part of their fat content is stuck within their cell walls, preventing it from being digested in the gut ( 12, 24, 25). In fact, several studies have demonstrated the malabsorption of fats from nuts. One factor possibly contributing to pistachios’ weight loss properties is that their fat content might not be fully absorbed ( 22). However, the review also noted that pistachios were not associated with changes in body weight or belly fat ( 22).Īnother older 24-week study in individuals with excess weight showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 centimeters) more from their waistline than those who did not eat pistachios ( 23). While few studies have looked at the effects of pistachios on weight, those that exist are promising.Īccording to one review of 11 studies, regular consumption of pistachios may be linked to a reduction in body mass index, which is used to estimate body fat. This is because pistachios are rich in fiber and protein, both of which increase feelings of fullness and help you eat less ( 20, 21). They’re high in lutein and zeaxanthin, both of which promote eye health.ĭespite being an energy-dense food, nuts are one of the most weight loss-friendly foods. Pistachios are among the most antioxidant-rich nuts available. Therefore, they are more likely to be absorbed during digestion ( 16). Interestingly, the antioxidants in pistachios are highly bioavailable. In one 2010 study, people who ate either one or two servings of pistachios per day for 4 weeks had greater levels of two antioxidants, lutein and vitamin E, compared with those who did not eat pistachios ( 11).įurthermore, two of the most abundant groups of antioxidants in pistachios - polyphenols and tocopherols - may help protect against cancer and heart disease ( 12, 13, 14, 15). These compounds protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost ( 9, 10). Pistachios are especially rich in lutein and zeaxanthin, both of which are very important antioxidants for eye health ( 8). Pistachios are a good source of antioxidants and contain a higher amount than many other varieties nuts and seeds, according to some older studies ( 6, 7). They prevent cell damage and play a key role in reducing the risk of certain conditions, such as cancer ( 5).
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