Whether you’re a casual fitness enthusiast, an athlete or someone looking to manage weight, blood sugar or heart health, I’ve got lots of healthy snack ideas with pistachios!
This post and giveaway are sponsored by American Pistachio Growers. I was compensated for my time, and as always, all opinions are my own.
Are you a snacker? If you are like 91% of your fellow Americans, you consume a snack at least once per day. My ideal snack is one that is tasty, satisfying and packed with nutrients your body needs for energy and post-exercise refueling. If it’s portable, even better! Pistachios are a powerhouse of important vitamins, minerals and nutrients to support an active lifestyle including magnesium, protein, copper, phosphorus, Vitamin A, iron, B vitamins and manganese. Whether you’re a casual fitness enthusiast, an athlete or someone looking to manage weight, blood sugar or heart health, I’ve got lots of healthy snack ideas with pistachios plus an awesome GIVEAWAY!!
Did you know?
Pistachios are one of the lowest calorie nuts with only 160 calories per ounce which is equivalent to about 49 pistachios! (Or around 30 nuts for 100 calories) That’s a huge serving size! Plus, research has shown that having to remove the nut from the shell helps you manage how many you consume without compromising fullness. (1) With 6 grams of protein and 3 grams of fiber per serving plus beneficial fats and important key nutrients, pistachios have numerous benefits and may help to maintain good health, support an active lifestyle and reduce the risk of nutrition-related diseases.
Pistachios offer far more than just calories and protein. They are filled with hard-to-get nutrients like magnesium and vitamin A and other phytochemicals that are health protective. Pistachios are also a good source of copper and manganese. In fact, research shows that pistachio-eaters tend to have a diet with overall higher nutrient quality. (3)
Pistachios contain an array of nutrients that may contribute to heart health. In addition to good-for-you fats, pistachios also have plant-based compounds that may act as antioxidants, including vitamin E, polyphenols, and the carotenoids lutein and zeaxanthin.
Scientific research suggests that pistachios may help to support a strong heart and healthy blood vessels. Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol and other measures of oxidative damage. Research has also shown that eating calorie-controlled amounts of pistachios may help to support healthy cholesterol levels. (2)
Whether you're a casual fitness enthusiast, an athlete or someone looking to manage weight, blood sugar or heart health, I’ve got lots of healthy snack ideas with pistachios! #ad @pistachiopower #pistachiopower Click To Tweet
Blood glucose and insulin sensitivity:
In recent years there has been an increase in the number of studies showing the potential benefits of eating nuts, including pistachios, on blood glucose and insulin sensitivity.
A recent study in the European Journal of Clinical Nutrition showed that people who snacked on pistachios experienced lower blood sugar levels immediately following a meal. In fact, adding pistachios to different common carbohydrate foods, such as rice and pasta, was linked to reduced relative blood sugar response of the meal. (4)
While we know that pistachios offer health benefits, the best part is their amazing taste and versatility! Pistachios pair perfectly with SO many meals and snacks. They are one of my favorite on-the-go snacks because they are portable, non-perishable and delicious all by themselves. I always serve a bowl of pistachios at parties, holiday gatherings and gameday tailgates.
Kids and adults alike love their flavor and crunch, and their nutritional profile makes them an excellent snack for active kids and adults. Make sure to check out How To Power Snack with Pistachios for tips and info from American Pistachio Growers.
Now that we know how pistachios may benefit our overall health, let’s talk about all the delicious ways to enjoy them! I often add pistachios to my meals and snacks for a flavorful texture, crunch and beautiful color. The following are a bunch of my pistachio creations:
Homemade Trail Mix
Don’t forget to add pistachios to your breakfast, lunch and dinner too!
Pear Pistachio Smoothie Bowl (recipe in my cookbook, The Protein-Packed Breakfast Club)
Spinach Salad with Warm Orange Vinaigrette and Pistachios
If you love pistachios as much as I do, make sure to enter this amazing giveaway to win a $50 AMAZON.COM GIFT CARD PLUS 100 DAYS OF PISTACHIOS!! Ends Monday 10/8 at 12am.
(1) Kennedy-Hagan, Painter JE, Honselman C, Halvorson A, Rhodes K, Skwir K. The effect of pistachio shells as a visual cue in reducing caloric consumption. Appetite. 2011;57(2):418-20.
(2) Kay CD, Gebauer SK, West SG. Et al. Pistachios increase serum antioxidants and lower serum oxidized-LDL in hypercholesterolemic adults. J Nutr (2010); 140:1093-1098
(3) O’Neil CE, et al. Out-of-hand nut consumption is associated with improved nutrient intake and health risk markers in US children and adults: National Health and Nutrition Examination Survey 1999-2004. Nutr Res. 2012;32:185-194.
(4) Hernandez LM, et al. FASEB J. 2012;26:1b396.
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