Pistachios are one of the most popular nuts in the world. They are packed with energy and contain a large number of health-promoting nutrients. They are very tasty and can be eaten roasted, salted, added to various cookies, ice cream, or made into pistachio butter .
Pistachios are an incredibly popular and versatile food that is known for their delicious taste and numerous health benefits. Although they are often referred to as nuts, pistachios are actually the edible kernels found in the fruit of the pistachio tree.
They are known for their high nutritional value, which includes healthy fats, protein, fiber, potassium, phosphorus, thiamine, copper, manganese, and vitamin B6. They are also rich in antioxidants that help protect cells from various diseases. Compared to other nuts, pistachios contain fewer calories, making them an ideal addition to a healthy diet.
Despite their popularity, pistachios are among the most expensive nuts in the world, largely due to their slow growth, two-year harvest cycle, and labor-intensive hand-harvesting process. It is important to source high-quality pistachios, such as those from Greece, which are known for their larger size and superior flavor.
Roasting pistachios without additional fat and salt can result in a healthier and more delicious product, as evidenced by our award-winning pistachios, or even 100% pistachio butter made from premium Greek pistachios.
Pistachios – a brief history.
Before we get to what pistachios contain and what their effects on our health are, let's take a brief look at their history.
But let us tell you right from the start that pistachios are not nuts. At least not in the true sense of the word. Although pistachios grow on trees, they are “just” the edible kernels of the pistachio tree. One pistachio tree can produce around 50kg of pistachios, or approximately 50,000 every two years.
Pistachios belong to the cashew family and originate from Central Asia, where Iran and Afghanistan are now located.
Iran is currently one of the largest pistachio growers in the world, producing around 50% of the world's production. In addition to Iran, pistachios are also grown in the USA, Turkey, China, Syria and Greece.
How are pistachios roasted and salted?
Pistachios are not salty at all when raw, and salt is only added during processing. Roasting and salting pistachios is a simple process that involves boiling them in salted water before transferring them to an oven for further roasting.
After cooling, the salted and roasted pistachios are packaged and shipped to stores around the world.
The end product is a delicious and nutritious snack that can be enjoyed in a variety of ways. Pistachios can be added to salads, used in baked or unbaked desserts, incorporated into homemade ice cream, or even turned into pistachio butter.
Why are pistachios so expensive?
You may be surprised by this question now, but the truth is that pistachios are among the most expensive nuts in the world. And why is that?
Their high price is due to several factors, but it is worth noting that they grow slowly and that pistachio trees only produce kernels once every two years. The first pistachios appear on the trees between 15-20 years after planting. Last but not least, pistachios are almost always harvested exclusively by hand, which only increases the cost of cultivation and their price.
What do pistachios contain?
Energy 2,351 kJ / 562 kcal
Fats 45 g
of which saturated fatty acids 6 g
of which monounsaturated fatty acids 24 g
of which polyunsaturated fatty acids 14 g
Carbohydrates 28 g
of which sugars 8 g
Fiber 10 g
Protein 20 g
Salt 0 g
Pistachios and their health effects.
Pistachios are among the healthiest nuts ever .
In addition to being high in healthy fats, protein, and fiber, they also contain potassium , phosphorus, thiamine, copper, manganese, and vitamin B6.
Vitamin B6 is very important for us and helps regulate blood sugar, as well as the formation of hemoglobin - a molecule that carries oxygen in red blood cells.
Pistachios also contain a high amount of antioxidants , which protect cells from various diseases, and compared to other nuts, only walnuts and pecans contain more antioxidants.
One of the biggest advantages of pistachios is that they contain fewer calories than other nuts. For comparison, 100g of pistachios contains 562kcal, 100g of almonds contains 637kcal, and 100g of pecans contains up to 729kcal.
Thanks to this, they are a suitable dietary supplement for people on various diets.
Since pistachios help maintain good blood sugar levels , they are also suitable for pregnant women who suffer from, for example, gestational diabetes. * (We recommend consulting your doctor or nutritionist before you indulge in pistachios during pregnancy.)
Other health benefits of pistachios
Heart health
Pistachios have been shown to improve heart health by lowering LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol. They also help regulate blood pressure, thanks to their high potassium content.
Weight control
Due to their lower calorie content compared to other nuts and high fiber content, pistachios may help with weight control by promoting feelings of fullness and reducing overall calorie intake.
Eye health
Pistachios contain carotenoids such as lutein and zeaxanthin, which are known to support eye health and protect against age-related macular degeneration and cataracts.
Skin health
The antioxidants and healthy fats found in pistachios help maintain skin health by reducing inflammation and protecting against UV damage.
Environmental impact
Pistachios are relatively drought-resistant and can grow well in arid and semi-arid climates. They have a lower water footprint compared to other nuts, making them a more environmentally friendly choice.
However, it is essential to promote sustainable agricultural practices to minimize the environmental impact of pistachio farming.
And what can you do with pistachios?
You can eat pistachios in many different ways. In addition to the salty and roasted version, which you can have as a snack, an afternoon snack, or just in front of the TV, we definitely recommend throwing a few pieces into various salads.
You can also add them to baked or unbaked desserts such as tiramisu , muffins, or make homemade pistachio ice cream. Alternatively, you can also add them to healthy granola.
Creative Ways to Incorporate Pistachios into Your Meals
1. As a topping: Crush pistachios and use them as a crunchy topping for a bowl of yogurt, oatmeal, or smoothie.
2. In savory dishes: Add chopped pistachios to rice, couscous, or quinoa dishes for extra texture and flavor.
3. In homemade pesto: Replace pine nuts with pistachios for a unique and delicious twist on traditional pesto sauce.
4. As a crust: Sprinkle fish or chicken fillets with crushed pistachios before baking to make the crust crispy and fragrant.
5. In energy bars and snacks: Combine pistachios with dates , oats, and other nuts or seeds to make homemade energy bars or protein snacks.
By understanding the many health benefits and versatile culinary uses of pistachios, you can fully appreciate their value and make them a staple in your diet. By opting for high-quality, sustainably grown pistachios, you'll not only get the best taste and nutrition, but you'll also support more environmentally friendly food choices.
How to use and store pistachios?
Pistachio shells
Don't throw away the shells! You can use pistachio shells for a variety of craft projects, such as making jewelry, mosaics, or even as a natural fire starter for your fireplace or campfire.
Pistachio milk
Similar to almond or cashew milk, you can make pistachio milk at home by blending soaked pistachios with water and straining the mixture. Pistachio milk offers a unique, delicious flavor and a vibrant green color, perfect for adding to smoothies or lattes.
Pistachio oil
Cold-pressed pistachio oil is a gourmet cooking oil with a rich, nutty flavor. It is great for drizzling salads, roasting vegetables, or as a bread dip. In addition, pistachio oil can be used in skin care due to its moisturizing properties and high vitamin E content.
Storage tips
To maintain freshness, store shelled pistachios in an airtight container in a cool, dark place. You can also store them in the refrigerator or freezer to extend their shelf life.
Pistachio pairs
Pistachios pair exceptionally well with a variety of flavors, including chocolate, citrus fruits, berries, and spices like cardamom or saffron. Try experimenting with these combinations in your recipes for a unique and delicious culinary experience.
And where can you buy quality pistachios?
It may sound selfish, but from our point of view, we can recommend you mainly those from us . We have thoroughly tested ours, so you don't have to do it anymore. They come from Greece and are larger and tastier than the ones you find in regular stores. In addition, they are roasted by us, without adding fat or salt. They have long been among our best-selling products and are enjoyed by both children and adults, which only confirms their uniqueness.
In addition, the 100% pistachio butter we produce from them was awarded 3 gold stars at the most prestigious gastronomic competition, the Great Taste Awards, in 2019, making it the best pistachio butter in the world.
