Pistachios are a nutritious and delicious snack that one can enjoy on the go. At only 130 calories per 20g serving, natural pistachios are an excellent source of nutrition.
In addition to being low in calories, natural pistachios also contain high levels of protein, fiber, and essential minerals that contribute to a healthy diet.
If you're looking to add more nutritious snacks to your diet, natural pistachios are definitely worth considering. In this article, we'll explore the many health benefits of natural pistachios and provide practical tips and strategies for incorporating them into your diet.
Calories in 20g Natural Pistachios
A serving size of 20g of natural pistachios contains 130 calories, making it a great snack if you're looking for something low-calorie. If you're watching your calorie intake, you can enjoy natural pistachios without feeling guilty about snacking. However, it's important to remember not to overdo it, as consuming too many calories can lead to weight gain.
Fat content in 20g Natural Pistachios
Natural pistachios contain healthy fats that are essential to our bodies. A 20g serving of natural pistachios contains around 7g of fat, of which only 1g is saturated fat. These fats help to lower cholesterol levels, promote heart health, and reduce the risk of heart disease. Incorporating natural pistachios into your diet can be a great way to boost your heart health while enjoying a tasty and nutritious snack.
Protein in 20g Natural Pistachios
Natural pistachios are an excellent source of protein. A 20g serving of natural pistachios contains around 6g of protein, which is ideal for individuals looking to build muscle or support their active lifestyle. Protein is essential in maintaining a healthy immune system, building and repairing muscles, and providing energy for physical activity. Including natural pistachios in your diet can help you meet your daily protein requirements while providing a tasty and convenient snack.
Carbohydrates in 20g Natural Pistachios
Natural pistachios are relatively low in carbohydrates, with a 20g serving containing around 5g of carbohydrates. This makes them an ideal snack choice for individuals who want to maintain healthy blood sugar levels, such as those living with diabetes. While natural pistachios are low in carbohydrates, they are also rich in fiber, which helps to slow down the absorption of glucose and may help prevent blood glucose spikes.
Fiber in 20g Natural Pistachios
Fiber is an essential nutrient that is important for digestive health and can help lower cholesterol levels. Natural pistachios are an excellent source of fiber, with a 20g serving containing around 1.5g of dietary fiber. Incorporating natural pistachios into your diet can help you meet your daily fiber requirements and promote digestive health.
Sodium in 20g Natural Pistachios
Natural pistachios are naturally low in sodium, making them an ideal snack choice for individuals looking to reduce their sodium intake. A 20g serving of natural pistachios contains around 3mg of sodium, which is less than 1% of the daily recommended intake of sodium. Eating a diet low in sodium can help lower blood pressure and reduce the risk of heart disease, making natural pistachios an excellent snack choice for individuals with high blood pressure or other cardiovascular conditions.
Vitamins in 20g Natural Pistachios
Natural pistachios are a good source of several essential vitamins, including Vitamin B6 and Vitamin E. Vitamin B6 is important for brain development and can help reduce the risk of heart disease, while Vitamin E is a powerful antioxidant that may help prevent cellular damage. By incorporating natural pistachios into your diet, you can increase your intake of these essential vitamins and improve your overall health.
Minerals in 20g Natural Pistachios
In addition to vitamins, natural pistachios are also a good source of essential minerals such as iron, magnesium, and potassium. Iron is important for the production of red blood cells, while magnesium is essential for bone health, and potassium helps to regulate blood pressure. By including natural pistachios in your diet, you can increase your intake of these important minerals and improve your overall health.
Health Benefits of 20g Natural Pistachios
In addition to being a delicious and nutritious snack, natural pistachios also offer several health benefits. They are especially useful for individuals looking to lose weight or maintain a healthy weight, as they are low in calories and high in protein and fiber. Natural pistachios are also rich in antioxidants, which help to protect the body from cellular damage and may help reduce the risk of chronic diseases such as cancer and heart disease. Incorporating natural pistachios into your diet can help improve your overall health and reduce the risk of several chronic diseases.
Ways to Incorporate 20g Natural Pistachios in Your Diet
Incorporating natural pistachios into your diet is easy and convenient. You can enjoy them as a snack on their own or use them as a topping for oatmeal, yogurt, or smoothies. Natural pistachios can also be used as a healthy ingredient in salads, baked goods, and other recipes. By incorporating natural pistachios into your diet in creative and exciting ways, you can reap the many health benefits of this nutritious snack.
Eating natural pistachios as part of a healthy diet can provide numerous health benefits, including promoting heart health, reducing the risk of chronic diseases, and aiding weight loss.
Frequently Asked Questions about Natural Pistachios
1. How many pistachios come in a 20 g package?
It depends on the size of the pistachios, but typically a 20 g package of natural pistachios will have around 15-20 individual nuts.
2. Are natural pistachios healthy?
Yes, natural pistachios are a healthy snack option. They are a good source of protein, fiber, and healthy fats, and contain vitamins and minerals like vitamin B6, thiamin, and potassium. However, they are also calorie-dense, so it's important to eat them in moderation.
3. How should I store my natural pistachios?
To keep your natural pistachios fresh and prevent them from going rancid, store them in an airtight container in a cool, dry place. They will keep for several months at room temperature, or even longer in the refrigerator or freezer.
4. Are natural pistachios easy to shell?
While natural pistachios are usually easier to shell than their roasted or salted counterparts, they can still be a bit tricky to crack open. To make things easier, look for pistachios that have already partially opened, or use a nutcracker or pair of pliers to gently crack the shell.
5. How can I incorporate natural pistachios into my diet?
There are many ways to enjoy natural pistachios! You can eat them on their own as a snack, sprinkle them on top of salads or yogurt bowls, add them to homemade granola or trail mix, or use them as a crunchy coating for baked chicken or fish. You can even blend them into a smoothie or make your own pistachio butter!