The Pistachio
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The Pistachio
Pistachios are a vibrant green, seed of a drupe, that grows on a hardy tree with over 99% grown in California within the United States. That tree produces clusters of hard shells, the only nut that naturally splits open when ripe. Harvested at night to preserve their color, each shell hides an oval-shaped treasure with a rich, slightly sweet flavor. Dr. Aaron Workman, a team member of one of the highest rated car accident medical care groups in Kentucky, visits five health benefits of the pistachio and discusses how they stand out as a snack.
- Eye Health Support
Packed with antioxidants like lutein, giving their green color, and zeaxanthin, pistachios promote eye health by protecting against age-related vision loss. These compounds filter harmful blue light, offering a tasty way to care for your vision with every bite.
- Gut Health Boost
Pistachios stand out with their unique fiber and antioxidant content, supporting gut health. A study released in July 2025, in CDN, a journal for the American Society for Nutrition concluded, “consuming about two ounces of pistachios each night for 12 weeks resulted in significantly different stool microbial community profiles compared to those who consumed a carbohydrate snack.” Be aware that pistachios are a source of fructans, a carbohydrate, which can cause gastrointestinal issues for some people. If they make you feel bad, then stay away from them.
- Heart-Healthy
Pistachios are loaded with monounsaturated fats and potassium, supporting cardiovascular health by helping maintain healthy blood pressure and cholesterol levels. A study in the journal, Hypertension, 2012, noted a trial consisting of 28 adults with dyslipidemia, that maintained diets containing either 10% or 20% of energy from pistachio nuts, both reduced systolic blood pressure and lowered resting heart rate by three beats per minute.
- Blood Sugar Balance
Pistachios offer the second highest amount of carbohydrates among nuts, with cashews leading the pack. This is accompanied by a high level of fiber and has a small impact on blood sugar while increasing fullness and satiety when compared to refined carbohydrate snacks. This makes them a smart decision to keep energy steady throughout the day.
- Weight Management Aid
Pistachios help with weight control thanks to their protein, fiber, and healthy fats, which promote fullness. Randomized controlled trials demonstrate that pistachio nuts appear to support weight loss or at least prevent weight gain. The effort to shell them slows the eating pace, aiding portion control and satisfying cravings without overloading on calories.
Pistachios are a staple in our pantry along with several other gut friendly nuts. Having them as an easy option for a snack provides everyone access to creating good snacking habits that have an abundance of nutrition. Their healthy fats and protein boost heart and energy levels, while fiber and antioxidants support digestion, eye health, and weight management. They also enhance gut health uniquely by reducing the bad and improving good bacteria. Be wary if you notice some stomach problems after ingesting as you could have issues digesting a carbohydrate they contain called fructans. Pistachios are a great addition to your family’s stash of travel and snack foods for busy days at the park.
— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.
