A low-carb-based keto diet welcomes the various nuts around us. The pistachio lovers can make them a part of this diet plan because one ounce of pistachios contains around 4.7g to 5g of net carbs. Pistachio nuts contain about 400 calories per three ounces, so eating them in moderation is advisable.
In the family of cashew nuts, pistachios are a family member. It is a nut covered in shells. This tree originated in Central Asia, and its seeds are famous all over the world.
Pistachios are grown on a tree called ”Pistachio Vera” which produces a fruit that grows into a shell exposing the fruit within.
The fruit within the shell is called pistachio and is considered a nut in culinary language. These nuts are not only tasty, but they also contain loads of nutrients like protein and fiber. They can be bought salted, unsalted and unshelled from grocery stores.
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What Are The Health Benefits Of Pistachios?
Pistachios are a type of nut that is tasty and packed with nutrition good. Nevertheless, if you are allergic to tree nuts, you should avoid pistachios. Below are some benefits of pistachios:
1- Nutritious value
The nuts are a source of healthy fats, fiber, and protein. More than 10% of the Daily Value of dietary fiber, essential vitamins, and minerals are found in pistachios, such as B6, thiamine, copper, and phosphorus. They have a low carb count, so considered the best keto-friendly snack choice. The oil found in pistachios is also high in omega-6 fats
2- Protein versus Calories:
Surprisingly, pistachio nuts have high amino acid (l-arginine) levels that the body loves. Nuts are higher in protein than calories as compared to many other nuts.
3- Weight Loss:
Yes, nutrition research suggests that they can help promote weight loss. In-shell pistachios are more beneficial as they contain 41% fewer calories than unshelled nuts. As they are high in protein and fiber, it keeps you full longer, and you end up eating less. Anyhow when you eat too many pistachios without considering the prescribed portion, then it may cause an increase in weight.
4- Lower blood sugar Spikes:
Its health benefits include reducing insulin resistance and other metabolic risk factors. These nuts might promote low blood sugar as they have a low glycaemic index. During an online panel discussion, nutritionist Dr. Mike Roussell explained, “A diabetic will not experience a spike in blood sugar levels after eating pistachios. Eating them before a meal may also regulate your body’s reaction to your meal.”
5- Eyesight:
There have been many studies demonstrating the importance of lutein and zeaxanthin to eye health. Foods like cantaloupes, pasta, corn, carrots, fish, eggs, etc. contain lutein and zeaxanthin, which are carotenoid pigments.
While, within the tree nut family, pistachios contain both of these substances. Intake of a healthy diet that includes pistachios is a promising method to help keep eyesight from damaging.
6: Enhances gut health:
Pistachios foster healthy gut bacteria since they are high in fiber. Regular consumption of pistachios may improve the number of beneficial bacteria that generate short-chain fatty acids, such as butyrate.
Carbs And Net Carbs In Various form of Pistachios
Low carb Kernel pistachios (28.35g)
Carb 8g
Net Carb 5g
Calories 160g
Fiber 3g
Total Fats 13g
Sugar 2g
Protein 6g
Roasted and salted pistachios keto(28g)
Carb 8g
Net Carb 5g
Calories 160
Fiber 3g
Total Fats 13g
Sugar 2g
Protein 6g
Red Pistachios (28.35g)
Carb 9g
Net Carb 6g
Calories 170g
Fiber 3g
Total Fats 13g
Sugar 2g
Protein 6g
Green Skinned Pistachios Keto Friendly(28.35g)
Carb 8g
Net Carb 5g
Calories 160g
Fiber 3g
Total Fats 13g
Sugar 2g
Protein 6g
Turkish Antep Pistachios (100g)
Carb 28g
Net Carb 18g
Calories 160g
Fiber 10g
Total Fats 45g
Sugar 8g
Protein 20g
What Are The Best Flavored low net carbs Pistachios To Buy
Key Features
Brand: The Pistachio factory
- 100% pistachios with no additives
- Good for the nervous system, type 2 diabetes, heart health,
- Blood/ sugar and weight management
Nutrition Facts
Calories: 160
Total Carbs: 8g
Dietary Fiber: 3g
Net Carb: 5g
Protein: 7g
Sugar: 2g
Brand: oh nuts
- Rich flavored
- Suitable for keto-diet
- Helps in weight management.
Calories: 170
Total Carbs: 9g
Dietary Fiber: 3g
Net Carb: 6g
Protein: 6g
Sugar: 2g
Brand: keto Chao
- Milk Protein Isolate available in powder form
- Helps in heart issues, blood sugar level & nervous system
- Quick to use, and customizable to fit your preferences
- Perfect keto-friendly and yummy too
- provides the body with all the electrolytes it requires.
Calories: 125
Total Carbs: 7.7g
Dietary Fiber: 1.2g
Net Carb: 5g
Protein: 26g
Sugar: 0.75g
Brand: The pistachio factory
- All-natural, gluten-free, keto-friendly, and vegan
- DecreaseS bad cholesterol levels
- Helps in heart issues, blood sugar level & nervous system
- High protein and fiber content
Calories: 160
Total Carbs: 10g
Dietary Fiber: 8g
Net Carb: 2g
Protein: 9g
Sugar: 2g
Must-Try Pistachio Ice Cream Keto Recipe 
The serving size of keto-friendly ice cream typically consists of two-thirds of a cup, with calories ranging from 134 to 210. There are many keto recipes you can easily prepare with few ingredients. One of them is the pistachio ice cream recipe, really yummy.
- Prep Time 15 minutes
- Cook Time 20 minutes
- Resting Time 2 hours
- Total Time 2 hours 35 minutes
Ingredients
- 1 Cup crushed Pistachios
- 2 Cups Heavy Whipping Cream
- 1 tsp Vanilla Extract
- 3/4 cup low carb sweetener
- 1 cup Unsweetened Almond Milk
- 5-8 Drops Green Food Coloring
Instructions
- In a medium/large bowl, add almond milk and a sweetener like swerving(0 carbs) in a deep bowl.
- Via hand mixer, mix well until sweetener begins to dissolve on low.
- Then add heavy cream and vanilla extract. Mix and cover.
- For at least 2 hours, place in the fridge.
- After chilled, put this content of the bowl into an ice cream maker and mix for 10 minutes.
- Now add crushed pistachios and food color to it. Mix for another 5-10 minutes to desired texture.
- Place in the freezer a few more mints. Then enjoy.
The use of pistachios, zero carb sweetener, unsweetened almond milk, and heavy cream make this ice cream super keto-friendly and delicious.
What happens when you eat too many pistachios?
Pistachios are packed with protein, fiber, and many other good acids for our bodies, but eating too many can be unhealthy. As nuts contain calories, eating them as a snack without managing the portion can cause weight gain.
Generally, pistachios contain 13 grams of fat per serving, mainly monounsaturated and polyunsaturated fats. Pistachios are naturally cholesterol-free and sodium-free.
Too much pistachios intake can increase blood pressure. Researchers have also found that pistachio consumption leads to hypertension. In short, Overeating nuts can lead to allergies.
In this way, eating it in moderation can provide the best nutrition and serve as a better replacement for people on a diet.
Keto Pistachio Alternatives
Nuts have so many different types that you’ll find it hard to choose just one. It makes them a great addition to any low-carb diet. Try these instead if you’d prefer to get your healthy fats, protein, and fiber from a different type:
1: Macadamia nuts
There are 78% fats in them, and each 28g serving contains 21g of fat and only 1g of net carb. They are high in vitamins and minerals. Additionally, they are rich in iron and vitamin B6.
2: Pecan Nuts
Pecans contain 1.2g of net carbohydrates per ounce. Pecans are an excellent source of protein, magnesium, zinc, ferrous sulfate, manganese, and potassium.
3: Brazil nuts
1.3g of net carbs are found in one ounce of Brazil nuts containing thiamin, potassium, protein, calcium, Vitamin C, and E. They also contain a healthy amount of selenium which supports a healthy immune system.
4: Hazel Nuts
There are 2 grams of net carbs in one ounce of hazelnuts. Healthy fats, manganese, and fiber are all present in hazelnuts. Antioxidants present in hazelnuts decrease inflammation in the body.
6: Almond
2.7 grams of net carbs are contained in one ounce of almonds. Almonds contain a lot of fiber which is good for the digestive system. Plus, fiber promotes satiety and helps manage blood sugar levels. Increasing the quality of your diet by substituting almond flour for grain flour is a highly recommended way to reduce your carb intake.
Approximately 8 grams of carbs are present in one ounce (28 grams) of cashew. You should consume this food in moderation. So, if your portions are managed, you can enjoy cashews as part of the keto diet.
Net Carbs in pistachios- final say
One ounce of Pistachio nuts contains approximately 4.7g to 5g of net carbs. So Is pistachios keto-friendly? Well, in short, yes, you can add it to your keto diet meal plans, but with a bit of caution. In some forms of pistachio, carb counts are high, while others are suitable. Following the chart can help you pick the right one.
You should only eat 1-2 handfuls of pistachios per day because these delicious nuts are very high in calories. In three ounces of pistachios, there are about 400 calories. Additionally Pistachio nuts are one of the keto-friendly nuts, which is why you see them in so many keto recipes. Good to know that pistachio keto recipes are perfect for making cookies.
These nuts are packed full of proteins. They keep you full all day around and save you from craving snacks. As they are an excellent replacement for snacks, it keeps your energy levels normal throughout your meals. It has the required amount of amino-acid profiles.
Therefore keeping a managed amount in the diet during your day can be a good source of protein and improve energy levels that your body needs to function throughout the day without tiring out.
Luckily, there are many alternatives to pistachios, like cashew, almond ( One ounce = 2.7g net carb), macadamia, etc, ideal for low carb diets.
FAQs
Q1: Can tree nuts, including pistachios, cause allergies?
Ans: The most widespread tree nuts are brazil nuts, pistachios, cashews, pine nuts (pignoli), almonds, walnuts, pecans, peanuts, macadamia nuts, hazelnuts (filberts), etc.
One in 200 Americans is allergic to tree nuts, which represents 0.5% of the population. Tree nuts frequently result in strong allergic reactions, including the possibility of anaphylaxis.
Q2: How to store pistachio nuts?
Ans: To safeguard the nature of your nuts, get them far from onions and other high-smell food varieties. In general, nuts absorb the smells of things around them.
Shelled nuts can be stored at room temperature for up to a quarter of a year. And, you can keep them in the refrigerator for up to a half year if they are unshelled.
Q3: Do pistachios contain vitamins and minerals?
Ans: Pistachios contain significant amounts of vitamins like vitamin A, vitamin E, vitamin C, vitamin B especially Vitamin B6 (except B12), and vitamin K.
The mineral content of pistachios is also high (e.g., potassium, phosphorus, magnesium, calcium).
Q4: Is Pistachio lowering heart disease risk factors?
The scientific literature suggests that pistachios may promote a healthy heart and blood vessels. Researchers have found that pistachios may help lower levels of oxidized-LDL cholesterol (bad) and other measures of oxidative damage in a healthy diet.