Why some people think pistachios are fattening is a mystery to me.  Pistachios are filled with healthy fat that can actually help you burn stomach fat!  True story!  Let me tell you about one of the world’s greatest snacks that treats you to a lean and healthy body.

There used to be a day when pistachios were dyed pink or a deep red.  Remember those days?  Tasty they might be, but your fingers always turned a sunset shade of red.

As you might have guessed, pistachios do not grow as magenta-colored nuts.  In fact, they have a nice natural tan shell with a mild-tasting, crunchy, green and yellow interior.  The health benefits of nuts has finally gotten positive press lately, but did you know that pistachios just might be one of the most nutritious of all nuts?

Almonds, walnuts and pecans are power nuts, but pistachios are healthier still! The power in pistachios give these other commonly known nuts a run for their money: protein, fiber, healthy fat and vitamins and minerals.

Just a one-ounce serving of pistachios will give you over 30 vitamins, minerals and other super nutrients.

The beauty of nuts (red, green or other color!) is that they are packed full of minerals.  The value and importance of minerals is often overshadowed by the necessity of vitamins, but minerals are VITAL to your body functioning properly. Unfortunately, minerals are harder and harder to obtain from the standard American diet, and many people are

mineral-deficient in one way or another.  Your nutrition is dependent on minerals!

Pistachio: Powerful Nutrient Nut

The following minerals are what make pistachios so valuable in nutrition.

  • Copper:  Enzymes that help facilitate necessary biochemical reactions, as well as create connective tissue.
  • Manganese: Also important for developing connective and skeletal tissue, but also invaluable for carbohydrate and fat metabolism.
  • Phosphorus: Crucial for strong bones and teeth, as well as partnering with calcium to prevent osteoporosis.
  • Magnesium: One mineral that is responsible for more than 300 different important biochemical reactions in your body, giving extra special care and attention to your heart and blood pressure.
  • Potassium: An electrolyte (read: electrical current that keeps everything running!) responsible for maintaining the acid/base balance in yoru body, yet crucial for protein formation, muscle growth and carbohydrate metabolism.

Why you should “B” Nutty about Pistachios

B Vitamins

Pistachios are an amazing source of B vitamins. I love B vitamins because they do so much for you, like:

  • Create good nerve transmission
  • Build muscle
  • Stabilize mood
  • Regulate and enhance energy
  • Fight infection – with a 1-2 sucker punch!


Pistachios rank as one of the highest protein nuts.  Together with a healthy fat ratio, pistachios are a powerful snack to regular blood sugar and steady your insulin.

Anti-Aging Antioxidants

Antioxidants are increasingly gaining in popularity – and necessity.  They are critical in preventing aging, disease and free radical damage (saving your cells). Pistachios are one of the highest ranking antioxidants, with a score over 100 with other foods.

Lutein and zeaxanthin are also important for angi-aging. Pistachios contain generous portions to help protein eye health, helping to prevent macular degeneration!


If pistachios haven’t sound appetizing yet, then their ability to satisfy your hunger should be the cherry on top. Pistachios are full of fiber – as much power a bowl of oatmeal.  In general, nuts are high in fiber.  This means pistachios – fiber rich pistachios – will help you fight cancer and control your blood sugar, all the while feeling full and satisfied. Eating pistachios will help add fiber to your diet, especially since most of us only get half the recommended amount of fiber.

Healthy Fats

It is very difficult to overeat pistachios.  They are a very satisfying blend of protein, fiber and good fats – a wonderful combination of nutrients your body needs that offer a high degree of satiety. A small serving of pistachios will do because the shells help you eat them more slowly. This sends a message to your brain saying that you are full, thereby increasing your enjoyment of just a few.

Of course, try to get your hands on organic pistachios or low salt pistachios.

foods that burn fat, foods that make you fatIf you haven’t read our new Fat Burning Kitchen program, make sure to see the dozens of foods that help you burn fat, and surprising “health foods” that make you fat.


Cat Ebeling & Mike Geary
Co-authors – The Fat Burning Kitchen