The Lowest Calorie Nut

Pistachios can help keep your heart healthy and can help fight cell damage caused by free radicals in your body. Pistachios contain phenolic compounds, which are believed to account for the antioxidant capability of certain foods. The pistachio nut is placed in the highest group for antioxidants. That’s one hearty nut. Pistachios can provide you with nutrients that you may not receive at meal times while being an easily portable and enjoyable snack. Removing the shell makes consumption slower, reducing the urge to over-eat. Pistachios are naturally cholesterol-free and contain monounsaturated fat, similar to that found in olive oil, shown to lower both total and LDL "bad" cholesterol levels and reduce heart disease risk. Up to 15% of daily calories should come from monounsaturated fat. Pistachios are especially rich in phytosterols, which are directly associated with lowering cholesterol levels, and may offer protection from certain types of cancer. A one-ounce serving contains 49-shelled nuts and more than 10% of the Daily Value for dietary fiber. You can get more dietary fiber from a serving of pistachios than a 1/2 cup of broccoli or spinach. One serving of pistachios has as much potassium as half a large banana, and provides 6 grams of protein, and 170 calories.
Including delicious pistachios into any eating plan may be one of the best things you can do to protect your health.

• Add chopped pistachios to yogurt or cream cheese
• Pistachios can be added to muffins, pancakes, or oatmeal
• Unsalted pistachios are an excellent addition to vegan or vegetarian diets