Pista Benefits, Nutrition And Side Effects You Need To Know

Shalini Thakur

Shalini Thakur
Dec 2022

2 min read
pista benefits

Table of content

Everyone is aware of dry fruits’ benefits for health, however, people always focus on almonds or cashew but are you aware of pista benefits? This dry fruit is often ignored by people for daily intake but today we are going to shed some light on various benefits, the nutritional value of pista, and why you should eat this dry nut. However,  Pista, another name for pistachio, is available in a variety of hues and has a delectable flavor. The nutritious dry fruit pistachio, which is widely accessible around the world, has a wide range of advantages. Let’s learn about them in detail.

What Are Pistachios Or Pista?

However, pista belongs to the cashew family and is historically the oldest nut that has been consumed for a very long time. They typically flourish in warm, dry regions. 

Originating in the Middle East and Central Asia the hard shell that surrounds the green kernel has a tendency to crack from one side without removing it.

Pistachios are loaded with antioxidants such as flavonoids, carotenoids, lutein, and vitamins like B6, B1, protein, fiber, copper, and phosphorus in good amounts. Additionally, they are among the many nuts that have low fat and calorie content.

Nutritional Facts Of Pistachios

Now before we dive into the advantages let’s look at the nutritional value of Pista Nut: 

NutrientsValue Per 28.4 g serving (as per USDA)
Calorie159 kcal
Protein6 g
Dietary Fiber3 g
Unsaturated Fat13 g
Carbs8 g

8 Unknown Pista Benefits For Health That You Must Know!

Here are 8 amazing benefits of pistachios that will blow your mind:

1. Contain Fewer Calories

  • Pistachios are low calorie food and high in beneficial nutrients like vitamins and minerals. Additionally, which supports weight loss. This dry nut causes a feeling of satiation, which aids in appetite suppression. 
  • All of the calories in pistachios cannot be absorbed by our systems. Besides they can only take in 5% of the total calories, which results in a healthy loss of weight. You can naturally reduce weight by eating a few pistachios as a snack or breakfast each day.

2. Rich In Fiber And Protein

  • Pistachios contain a lot of fiber and protein. Fiber and Protein consumption may result in weight loss because it keeps you fuller for longer and reduces calorie intake, both of which promote weight loss. Also, protein increases the body’s energy and metabolic rate.
  • Moreover, eating pistachios raises your metabolic rate, which helps you burn calories faster. Also, pistachios’ fiber content helps in easier digestion. A quicker metabolic rate is the outcome of improved digestion. 

3. Promotes Gut Health

  • Probiotics, essential bacteria for gut health, are encouraged by pistachios and have a significant positive effect on the gut. Thus, probiotics help better dietary absorption of beneficial nutrients like protein, vitamins, and minerals.
  • The high fiber content of pistachios aids in controlling digestion. Additionally, it facilitates better bowel movements.

4. Contributes To Weight Loss

  • Dry fruits for weight loss are excellent, even Pistachios as they contain a lot of fiber. Fiber consumption may aid in weight loss because it keeps you fuller for longer and reduces calorie intake, which promotes weight loss.
  • They include monounsaturated and polyunsaturated fats, which are good fats. Because they are soluble, these fats do not build up in the body and result in weight gain. Pistachios, therefore, aid with weight loss.

5. Consists Of Antioxidants And Vitamins

  • Pistachios also contain vitamin C, a strong antioxidant. It assists in lowering oxidative stress and preventing or minimizing damage brought on by free radicals. It thus lessens inflammation and encourages healthy aging.
  • Vitamin E, which is also found in pistachios, hydrates and nourishes the skin from the inside out. Additionally, they regulate insulin levels and enhance blood flow, which lessens acne. Inflammation-related conditions like prostate cancer and cardiovascular disease are also likely to take place due to vitamin E.

6. Pista Benefits Diabetic People

  • Pistachios contain fewer carbohydrates, which means that when our bodies convert carbohydrates to sugar, fewer sugars are released into the blood. As a result, they have a low glycemic index value and aid in lowering blood sugar levels.
  • Foods with a low glycemic index are advised for people with type 2 diabetes because they lower blood sugar levels and release little blood sugar. Diabetic people should only consume 1-2 servings of pistachios per week, on alternate days rather than every day. 

7. Pista Benefits In Good Sleep

  • Melatonin is a hormone that the body releases to induce sleep, and pistachios are a good source of it. The sleep-wake cycle and sleep quality are regulated by the sleep hormone melatonin. 
  • Therefore, eating pistachios at night, two to three hours before bed, can enhance the quality of your sleep and can also help in reducing insomnia.

8. Pista Benefits In Heart Health

  • Good fats including polyunsaturated and monounsaturated fats are present in pistachios which support heart health.
  • Pistachios also benefit those who have diabetes and lower the risk of stroke. It’s because pistachios contain a lot of phytosterols.
  • Pista decreases the body’s ability to absorb dietary carbs in the body. Blood sugar levels rise when the body has an excess of carbs. Thus Pista’s healthy fat content lowers blood pressure in the body.
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Side Effects Of Pista

Overconsumption of anything is not good, here is what can happen if you consume pista in excess:

1. Increases Blood Pressure Level

Excessive pistachio consumption might raise blood pressure. You might also become dizzy, have blurry vision, be confused, and faint. Additionally, eating salted pistachios may cause your blood sodium levels to rise, raising your risk of contracting numerous cardiovascular diseases like hypertension.

2. Causes Allergies

Pistachios should not be eaten by anyone who is allergic to tree nuts. An allergy to tree nuts may include nausea, cramping, irritation in the mouth, nasal congestion, and vomiting.

3. Leads To Weight Gain

Eating pistachios in excess can cause weight gain. That is because eating a higher amount of pistachios daily will increase your calorie intake, resulting in weight gain.

4. Causes Indigestion

Pistachios are quite high in fiber. As a result, eating a lot of pistachios will upset your stomach and result in diarrhea, cramps, abdominal pain, intestinal pain, and irritable bowel syndrome. Pistachios’ fructan can make people allergic to their digestive system.


If you eat pistachios regularly and in moderation without going overboard, they are a terrific complement to your diet. Pistachios have a variety of health advantages, including enhanced digestion, and eye, heart, and hair health. Additionally, they aid in reducing inflammation and safeguarding our neurological system. You should start eating pistachios in moderation every day. When you are desiring them, they can be a nutritious and delectable snack. Besides pista benefits your body in so many ways.

Frequently Asked Questions

Q. Can I Eat Pista Every Day?

Ans Pista benefits overall health as it’s loaded with nutrients such as fiber, and vitamins, you can consume it every day but in moderation, and diabetic people consult their doctor for the consumption intake.

Q. Does Pista Benefits Hair And Skin?

Ans Pista is enriched with vitamins C, E, and B6 which is really good for youthful skin and strong hair.

Q. What Are The Side Effects Of Eating Pista Everday?

Ans If you eat pista in a moderate quantity then it’s healthy, otherwise, it can cause indigestion and high blood pressure.

Q. Does Eating Pista Help In Better Sleep?

Ans Pista contains a component known as melatonin which stimulates sleep, thus it helps in improve the sleep cycle.

Q. Does Pista Benefits In Treating PCOS?

Ans Pista helps in controlling the insulin level thus they are considered good for women dealing with PCOS.

Q, Does Pista Benefits In Weight Loss?

Ans. Pista is enriched with a good amount of fiber and protein which makes it perfect for weight loss.

Fun Fact

Running late for work or college? Or running out of ideas on what to make for a healthy quick breakfast for the family? Well, then try this capsicum chilla recipe for breakfast that will save up your time and give you the energy to go ahead with your day.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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