There’s no question pistachios have been having a moment. Blame it on that viral tahini-and-pistachio Dubai chocolate bar or—maybe—the world’s current obsession with croissants filled with tasty pistachio cream.
Of course, pistachios have long been a popular snack in their own right. But did you know that pistachios, which originate from the Middle East and Central Asia, are not actually nuts at all? That’s right: Pistachos are actually a fruit.
To find out what else we didn’t know about pistachios—including their health benefits—we chatted with nutritionist and dermatologist Dr. Christian Merkel of the Skin and Laser Center at the Opera in Munich. Here’s what we learned.
Are pistachios healthy?
“Yes, pistachios are healthy and can be a valuable addition to a balanced diet,” says Merkel. “They contain many important nutrients.” Among the nutrients Merkel points to: vitamin B6, vitamin E, folic acid, and minerals such as potassium, magnesium, iron, and zinc. He also notes that pistachios are rich in antioxidants, especially lutein and zeaxanthin, which are good for the eyes.
“Pistachios contain fiber, which aids digestion and supports intestinal health, and are high in protein, which can provide long-lasting energy,” says Merkel. “That’s what makes them a good snack.”
Pistachios contain healthy fats
Pistachios are also rich in unsaturated fatty acids, especially omega-9 fatty acids. “The omega-9 fatty acids in pistachios improve cholesterol levels and can therefore reduce the risk of cardiovascular disease,” Merkel notes.
Is it better to eat pistachios roasted or raw?
According to Merkel, roasted pistachios are fine to eat, although some heat-sensitive vitamins such as vitamin B6 can be lost during roasting. “However, the loss of nutrients is often minimal,” says the nutritionist, who adds that the additional salt content should also be taken into account. “Too much salt can increase blood pressure.”
You should also steer clear of nuts and fruits (like pistachios!) that have been roasted in oil. As mentioned, fats are not unhealthy per se, but roasting at high temperatures can produce trans fats, which increase cholesterol levels and can lead to cardiovascular disease. “If the pistachios have been roasted in oil, they can contain more calories,” notes Merkel. Dry-roasted pistachios (without oil) are therefore the better choice, according to the expert.
