Pistachios are high in antioxidants : Antioxidants are vital to your health. They prevent cell damage and play a key role in reducing the risk of disease, such as cancer. Pistachios contain more antioxidants than most other nuts and seeds. Among nuts, pistachios have the highest content of lutein and zeaxanthin, both of which are very important antioxidants for eye health (6Trusted Source, 7). They protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost (8Trusted Source, 9Trusted Source). Furthermore, two of the most abundant groups of antioxidants in pistachios — polyphenols and tocopherols — may help protect against cancer and heart disease (6Trusted Source, 10Trusted Source).

Pistachios are low in calories yet high in protein : Pistachios are among the lowest-calorie nuts. One ounce (28 grams) of pistachios contains 159 calories, compared with 185 calories in walnuts and 193 calories in pecans (2Trusted Source, 12Trusted Source, 13Trusted Source). With protein comprising about 20% of their weight, pistachios are second only to almonds when it comes to protein content (6Trusted Source). They also have a higher ratio of essential amino acids ⁠— the building blocks of protein ⁠— than any other nut (10Trusted Source).

Pistachios may aid weight loss : Despite being an energy-dense food, nuts are one of the most weight-loss-friendly foods. Pistachios are rich in fiber and protein, both of which increase feelings of fullness and help you eat less (14Trusted Source, 15). In one 12-week weight loss program, those who ate 1.9 ounces (53 grams) of pistachios per day as an afternoon snack had twice the reduction in body mass index, compared with those who ate 2 ounces (56 grams) of pretzels per day (16Trusted Source). Moreover, another 24-week study in individuals with excess weight showed that those who consumed 20% Esfahan Pistachios of calories from pistachios lost 0.6 inches (1.5 cm) more from their waistlines than those who did not eat pistachios (17Trusted Source).

Pistachios promote healthy gut bacteria: Pistachios are high in fiber, with one serving containing 3 grams (2Trusted Source). Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease (22Trusted Source, 23Trusted Source). Butyrate is perhaps the most beneficial of these short-chain fatty acids. Eating pistachios has been shown to increase the number of butyrate-producing bacteria in the gut to a greater extent than eating almonds (24Trusted Source).

Pistachios may lower cholesterol and blood pressure : Pistachios may reduce your risk of heart disease in various ways. In addition to being high in antioxidants, pistachios may lower blood cholesterol and improve blood pressure, thus lowering your risk of heart disease (6Trusted Source, 10Trusted Source). In fact, several studies have demonstrated the cholesterol-lowering effects of pistachios (25Trusted Source, 26Trusted Source, 27Trusted Source). Many studies on pistachios and blood lipids are conducted by replacing part of the calories in a diet with pistachios. Up to 67% of these studies have shown reductions in total and LDL (bad) cholesterol and increases in HDL (good) cholesterol (28Trusted Source).

Pistachios may promote blood vessel health: The endothelium is the inner lining of blood vessels. It’s important that it works properly, as endothelial dysfunction is a risk factor for heart disease (30Trusted Source). Vasodilation is the widening or dilating of blood vessels. Endothelial dysfunction is characterized by reduced vasodilation, which decreases blood flow. Nitric oxide is a compound that plays an important role in vasodilation. It causes blood vessels to dilate by signalling the smooth cells in the endothelium to relax (30Trusted Source). Pistachios are a great source of the amino acid L-arginine, which is converted into nitric oxide in the body. Therefore, these tiny nuts may play an important role in promoting blood vessel health.

Pistachios may help lower blood sugar: Despite having higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause large blood sugar spikes. Perhaps not surprisingly, studies have shown that eating pistachios can help promote healthy blood sugar levels. One study showed that when 2 ounces (56 grams) of pistachios were added to a carb-rich diet, healthy individuals’ blood sugar response after a meal was reduced by 20–30% (6Trusted Source, 32Trusted Source). In another 12-week study, individuals with type 2 diabetes showed a 9% reduction in fasting blood sugar after eating 0.9 ounces (25 grams) of pistachios as a snack twice per day (33Trusted Source).