Myths and facts about pistachios and the right way to consume them

With markets flooded with imported nuts, it is difficult to decide which one to buy and which is a healthier option. Earlier regarded as ‘mithai’ topping, pistachios now have become quite popular as a rich source of protein and healthy fats. In an exclusive interaction with Sumit Saran, the India market representative for American Pistachio Growers, we tried to bust some myths about the nuts.

India has no commercial production of pistachios. The pistachios used in India have mainly been imported from Iran in the past. They were used mainly for garnish (on dishes or mithai) or as an ingredient in mithais (pista barfi etc.) and ice creams (kesar-pista ect.). Rarely Indian consumers snacked on pistachios. This consumption pattern is now changing as more and more Indians are getting aware of pistachios and more research comes out about pistachios and their amazing health benefits.

This is where American pistachios have come in. What makes American pistachios different is their fat content. California pistachios are lower in calories, and far higher in lutein + zeaxanthin. Fats (1.5 grams per serving) and high in protein (6 grams), California grown pistachios a healthier choice than their counterparts from other countries, giving you yet another reason to bung it into your daily diet and open up one more avenue for healthful snacking.

According to the recent study conducted by Cornell University and published in the journal Nutrients pistachios have a high antioxidant capacity. In fact, the antioxidant capacity of pistachios rivals that of popular antioxidant-containing foods, including blueberries, pomegranates, cherries and red wine. American Pistachios are one of the very few foods high in antioxidants that are also a complete protein. Research conducted and published in 2020 had shown that California grown pistachios are a complete protein; which means that they contain all 9 essential amino acids that your body needs. These types of complete proteins are only found in animal sources. Vegetarians need to balance this with supplements. Pistachios are a natural source. Bothe these researches were conducted on California grown pistachios.

In addition, American pistachios are known across the globe for their high quality. Each batch of pistachios have to meet the high standards of USFDA before being shipped.

Pistachios are one of the lowest calorie nuts with only 160 calories in a single ounce (28g), which is the equivalent of about 49 nuts. Researchers have discovered that eating as much as 20% of calories from pistachios may not lead to weight gain, but it may provide the added benefit of improving blood pressure, among other perks. According to the FDA, “Scientific evidence suggests that eating 42g per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

American pistachios can be consumed in any way. The simplest way is to just have them as anytime guilt free snack. This versatile nut can also be used as an ingredient in any sweet or savory dish or as a garnish.

Pistachios are very common in all age groups and are liked by all. It is used both in sweet and savory, adding a special crunch and sweetness. It can be incorporated as a garnish, pastes for curry, rice, raita and mostly all desserts.

Both raw and roasted nuts are good for you and provide health benefits. The nutritional values are not reduced by dry roasting Pistachios.

California grown pistachios are available on all major e-commerce platforms or with major dry fruit retailers in India. You can find them by simply searching or asking for "California pistachios" and chose from the many brands that sell them in India.

By: Sumit Saran, the India market representative for American Pistachio Growers, we tried to bust some myths about the nuts.