Pistachios are more popular than ever. 5 reasons to eat them now.
Pistachios are undeniably having a moment in the culinary spotlight. Whether it's on social media or in the hottest bars and restaurants, these vibrant green nuts are popping up everywhere. A recent report showed that the U.S. has become the largest consumer of pistachios since 2019-2020, with pistachio consumption increasing from 41,500 metric tons in 2005 to a whopping 225,000 metric tons in 2023-2024. As a registered dietitian, I am thrilled with this trend. With their rich, buttery taste, versatility and impressive nutritional profile, it's easy to see why pistachios are stealing the show.
Although there’s nothing wrong with enjoying pistachios as a simple snack, creative food lovers have started transforming pistachios into delightful new dishes and drinks, and the results are nothing short of enticing. One trendy cocktail making waves is the pistachio martini — a unique and nutty twist on a classic favorite. This innovative drink combines the flavor of pistachios with vodka and a hint of sweetness for a truly sophisticated sip.
But there are many unique ways to use pistachios for a boost of flavor and nutrition.
Pistachio recipes to try
Looking to incorporate more pistachios into your meals? Here are a few delicious recipes that emphasize the nut's versatility:
Pistachio butter: A yummy alternative to traditional spreads. Try making your own pistachio butter. Or try whipping up some pistachio cream, which you can spread onto bread or infuse into pastries, with this recipe.
Pistachio pesto: A milder version of the popular sauce. Here’s how to make it.
Pistachio bars: A perfect snack packed with energy and flavor. Get the five-ingredient recipe here.
Pistachio chocolate chunk cookies: Combining the rich flavors of chocolate and pistachios for a heavenly treat. Find the recipe.
Pistachio-crusted fish: Offering a nutty crust that complements the delicate taste of fish. Check out the recipe.
Not up for whipping up a recipe in the kitchen? Food brands are making it easy to enjoy pistachios in unique ways too. Elmhurst pistachio crème latte, for example, is a ready-to-drink coffee option with buttery pistachio milk. And Wonderful Pistachios offers shelled, flavored varieties that extend beyond your run-of-the-mill salted version, like their No Shells Jalape?o Lime.
5 reasons to eat pistachios
These nuts pack a nutritional punch. Here are some reasons why they belong on your plate.
Pistachios can help lower bad cholesterol
These small but mighty nuts are packed with healthy fats, notably monounsaturated fats, which have been closely linked to improved heart health. Incorporating pistachios into your diet may also help lower LDL “bad” cholesterol levels.
The low-calorie nut can help with weight management
Pistachios are one of the lowest-calorie nuts, with only 160 calories in a single serving of 49 pistachios. Consuming tree nuts, like pistachios, as snacks vs. typical carbohydrate snacks, is linked to a reduction in waist circumference among a female young adult population. Also, eating 1.5 oz/day (42 g/day) of pistachios every day for 4 months may be associated with increased dietary fiber intake and decreased consumption of sweets, according to data.
Pistachios improve eye health
When it comes to eye health, pistachios have a lot to offer in that department too. A recent randomized controlled trial found that daily consumption of 2 oz 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 lutein, a powerful antioxidant that protects the eyes from blue light damage and may reduce the risk of age-related macular degeneration (AMD) — a leading cause of blindness among older adults.
The nuts are a complete, plant-based protein source
As a complete source of plant-based protein, pistachios provide all nine essential amino acids that the body cannot synthesize on its own, making them an excellent dietary option for vegetarians and vegans seeking quality protein sources. Protein is essential for the body because it plays a crucial role in building and repairing tissues, producing enzymes and hormones and supporting overall cell function.
They help protect against inflammation
Pistachios are a formidable source of antioxidants, offering a protective shield against inflammation and oxidative damage. The antioxidant capacity of pistachios rivals that of well-known superfoods like pomegranates and blueberries. These antioxidants play a crucial role in fighting free radicals in the body, which may reduce the risk of chronic diseases.
Lauren Manaker is a dietitian and author.