He often accompanies the beginnings of the evening, placed in a small bowl in the center of the table. We take it out of habit, without really thinking about it, chatting, serving a drink, waiting for the main dish. It is a food that is readily associated with relaxation, with informal moments, rarely with nutritional considerations.
Why the pistachio is increasingly drawing the attention of nutritionists
Formerly confined to aperitif mixtures, the pistachio is today the subject of a different look. Several health professionals highlight the interest of integrating it into a daily diet, not only to vary the vegetable sources, but due to very specific nutritional characteristics.
Its composition has been widely studied in recent years, and the results have reinforced its place in field recommendations.
1. A complete source of vegetable proteins
The first element that attracts the attention of professionals is its so -called complete protein content. This means that it provides nine essential amino acids, which is rare for a plant source. This property gives it a special place in regimes where animal proteins are limited, such as vegetarianism or certain flexitarian approaches.
According to nutritional data published in several specialized journals, 100 grams of pistachios provide approximately 20 grams of protein, a level comparable to certain enriched grain products. This protein profile contributes to strengthening its value in terms of food balance.
2. Discreet help to regulate appetite
Its firm texture and its consumption mode, often one by one, extend chewing. This mechanical effect plays a role in satiety, by promoting a slowdown in food intake. Some dieticians see it as a useful lever in nutritional rebalancing contexts, especially when it comes to limiting global calorie intake without creating frustration.
In addition, it also contains an interesting amount of fibers, with more than 10 grams per 100 grams. The fibers slow down digestion, stabilize postprandial blood sugar and extend the feeling of satisfaction after meals.
3. Fat that do not have a bad reputation
Unlike other savory foods of the aperitif, the pistachio is not composed mainly of saturated fats. It largely contains so -called unsaturated fats, more favorable to health. These lipids are notably associated with a better balance of cholesterol, when they replace less interesting fat sources.
Several nutritionists incorporate pistachios into balanced menus, precisely because they are part of a preventive approach to cardiovascular health. As long as you do not drown them in salt or oil, they can constitute a much more interesting alternative than you think.
4. Useful nutrients, in small quantities but well present
In addition to proteins and fibers, the pistachios also bring elements that are found in a few savory snacks. Potassium, for example, is a mineral often mentioned in food recommendations because it helps regulate blood pressure. A small handle is enough to provide a significant quantity.
Another point highlighted: vitamin B6. Less known to the general public, it nevertheless plays a role in the proper functioning of the nervous system and the immune system. In a varied diet, these contributions add up and strengthen the nutritional interest of this type of food.
5. A small dry fruit rich in protective pigments
Pistachios are also distinguished by the presence of certain natural pigments. We find in particular lutein and zeaxanthine, which are linked to the protection of sight. These compounds are also present in green vegetables, but their presence in a dry fruit is less known.
Other antioxidant substances such as quercetin or anthocyanas are also detected. They are the subject of studies for their effects on cellular aging and inflammation. This is not enough to make a miracle food, but strengthens the positive image that professionals grant him more and more.
FAQ – All about seeds
1. Should we soak the seeds before consuming them?
Some seeds, such as flax, chia or sunflower seeds, can be soaked to improve their digestion and release more nutrients. It depends on the type of seed and the expected use.
2. What are the seeds richest in protein?
The squash, hemp and sunflower seeds are among the richest in vegetable proteins. They are often integrated into vegetarian or sports diets.
3. Can we eat seeds every day?
Yes, in moderate quantities. A small daily portion can complete a balanced diet, provided you vary the types of seeds and not abuse them.
4. Are the seeds grow?
They are caloric, but rich in fiber, good fat and protein. Intelligently integrated into meals, they can even promote satiety without causing weight gain.
5. What is the best way to consume the seeds?
They can be consumed raw, ground, grilled or soaked, depending on their nature. Some are more digestible after cooking or mixing with other foods.
