Pistachios are undeniably in the culinary spotlight. Whether it’s on social media or in the trendiest bars and restaurants, these vibrant green nuts are popping up everywhere. A recent report showed that the United States has become the biggest consumer of pistachios since 2019-2020consumption of pistachios increasing from 41,500 tonnes in 2005 to 225,000 tonnes in 2023-2024. As a registered dietitian, I am excited about this trend. With their rich, buttery taste, versatility, and impressive nutritional profile, it’s easy to see why pistachios steal the show.

While there’s nothing wrong with enjoying pistachios as a simple snack, creative food enthusiasts have begun transforming pistachios into delicious new dishes and drinks, and the results are nothing short of mouth-watering. A trendy cocktail that is making waves is the Pistachio Martini – a unique, nutty take on a favorite classic. This innovative drink combines the flavor of pistachios with vodka and a touch of sweetness for a truly sophisticated sip.

But there are many unique ways to use pistachios to enhance their flavor and nutritional value.

Pistachio Recipes to Try

Looking to incorporate more pistachios into your meals? Here are some delicious recipes that showcase the versatility of the nut:

Don’t want to concoct a recipe in the kitchen? Food brands are also making it easier to enjoy pistachios in unique ways. Elmhurst Pistachio Lattefor example, is a ready-to-drink coffee option with buttered pistachio milk. And Wonderful Pistachios offers shelled and flavored varieties that go beyond your ordinary savory version, like their Shellless Jalapeño Lime.

5 reasons to eat pistachios

These nuts have a nutritional impact. Here are some reasons why they belong on your plate.

Pistachios May Help Reduce Bad Cholesterol

These small but mighty nuts are packed with healthy fats, especially monounsaturated fatswhich have been closely linked to improved heart health. Incorporating pistachios into your diet can also help reduce “bad” LDL cholesterol levels.

Low-calorie nut may help manage weight

Pistachios are one of the lowest-calorie nuts, with only 160 calories in a single serving of 49 pistachios. Eating nuts, such as pistachios, as a snack compared to typical carbohydrate snacks is linked to a reduction in waistline among a young adult female population. Additionally, eating 1.5 oz/day (42 g/day) of pistachios every day for 4 months may be associated with increased dietary fiber intake and decreased consumption of sweetsaccording to the data.

Pistachios Improve Eye Health

When it comes to eye health, pistachios have a lot to offer in this area as well. A recent randomized controlled trial found that consuming 2 ounces of pistachios daily (about 2 handfuls) significantly increased macular pigment optical density (MPOD), a key marker of eye health, in just six weeks. Pistachios are the only nut that provides a substantial source of luteina powerful antioxidant that protects the eyes from damage caused by blue light and may reduce the risk of age-related macular degeneration (AMD) – a leading cause of blindness in older people.

Nuts are a complete source of plant-based protein

Inasmuch as complete source of plant proteinsPistachios provide all nine essential amino acids that the body cannot synthesize on its own, making them a great dietary option for vegetarians and vegans looking for quality protein sources. Protein is essential to the body because it plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall cellular function.

They help protect against inflammation

Pistachios are a wonderful source of antioxidants, providing a protective shield against inflammation and oxidative damage. THE antioxidant capacity of pistachios’ rivals that of well-known superfoods like pomegranates and blueberries. These antioxidants play a crucial role in fighting free radicals in the body, which can reduce the risk of chronic diseases.

Lauren Manaker is a dietitian and author.