Without a doubt, pistachios are having a moment in the culinary spotlight. Whether it’s on social media or in popular bars and restaurants, these vibrant green nuts are popping up everywhere. A recent report showed that the United States has become the largest consumer of pistachios since 2019-2020and pistachio consumption increased from 41,500 metric tons in 2005 to a whopping 225,000 metric tons in 2023-2024. As a registered dietitian, I am delighted by this trend. With their rich, buttery flavor, versatility, and impressive nutritional profile, it’s easy to see why pistachios are stealing the show.
While there’s nothing wrong with enjoying pistachios as a simple snack, creative food lovers have begun transforming pistachios into delicious new dishes and drinks, and the results are nothing short of enticing. A trendy cocktail that is causing a sensation is the pistachio martini — a unique and wacky take on a classic favorite. This innovative drink combines the flavor of pistachios with vodka and a touch of sweetness for a truly sophisticated sip.
But there are many unique ways to use pistachios to boost flavor and nutrition.
Pistachio recipes to try
Looking to incorporate more pistachios into your meals? Here are some delicious recipes that emphasize the versatility of the walnut:
Not willing to prepare a recipe in the kitchen? Food brands also make it easy to enjoy pistachios in unique ways. Elmhurst Pistachio Cream Lattefor example, it is a ready-to-drink coffee option with buttery pistachio milk. And Wonderful Pistachios offers shelled, flavored varieties that go beyond the run-of-the-mill salty version, like their Without Shells Jalapeño Lime.
5 reasons to eat pistachios
These nuts have a nutritional contribution. Here are some reasons why they belong on your plate.
Pistachios can help reduce bad cholesterol
These small but mighty nuts are packed with healthy fats, especially monounsaturated fatswhich have been closely linked to better heart health. Incorporating pistachios into your diet can also help reduce “bad” LDL cholesterol levels.
Low-calorie walnut may help with weight control
Pistachios are one of the lowest calorie nuts, with only 160 calories in a single serving of 49 pistachios. The consumption of nuts, such as pistachios, as snacks compared to typical carbohydrate snacks, is related to a reduction in waist circumference among a young adult female population. Additionally, eating 1.5 oz/day (42 g/day) of pistachios every day for 4 months may be associated with increased intake of dietary fiber and decreased consumption of sweetsaccording to data.
Pistachios improve eye health
When it comes to eye health, pistachios have a lot to offer in that regard too. TO recent randomized controlled trial found that daily consumption of 2 ounces of pistachios (about 2 handfuls) significantly increased macular pigment optical density (MPOD), a key marker for eye health, in just six weeks. Pistachios are the only nut that provides a substantial source of luteina powerful antioxidant that protects the eyes from blue light damage and May reduce risk of age-related macular degeneration (AMD): a leading cause of blindness among older adults.
Nuts are a complete source of plant-based protein.
like a complete source of plant-based proteinPistachios provide all nine essential amino acids that the body cannot synthesize on its own, making them an excellent dietary option for vegetarians and vegans looking for quality protein sources. Protein is essential to the body because it plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall cellular function.
They help protect against inflammation.
Pistachios are a formidable source of antioxidants and offer a protective shield against inflammation and oxidative damage. He Antioxidant capacity of pistachio rivals. that of well-known superfoods such as pomegranates and blueberries. These antioxidants play a crucial role in fighting free radicals in the body, which can reduce the risk of chronic diseases.
Lauren Manaker She is a dietitian and author.