Yes, eating pistachios is healthy, as supported by multiple meta-analyses of randomized controlled trials. Pistachio consumption has been shown to improve several cardiometabolic risk factors. Specifically, systematic reviews and meta-analyses demonstrate that pistachio intake significantly reduces total cholesterol, LDL cholesterol, and triglycerides, with no adverse effect on HDL cholesterol or body weight. Network meta-analysis suggests pistachios may be among the most effective nuts for improving lipid profiles, particularly for lowering triglycerides and LDL cholesterol.[1-4]
Pistachio supplementation also leads to modest but statistically significant reductions in systolic blood pressure and fasting blood glucose, and increases HDL cholesterol, without affecting BMI or waist circumference.[2][5] Improvements in glycemic control, including reductions in fasting blood sugar and insulin, have been observed in individuals at high risk for cardiovascular disease.[2][6] Importantly, these benefits are seen without evidence of weight gain, even when pistachios are incorporated into calorie-controlled diets.[5][7]
The typical dosages used in clinical trials range from 30 to 57 grams per day (approximately 1–2 ounces), often as part of an isocaloric diet.[8] The overall nutrient profile of pistachios—rich in unsaturated fats, fiber, potassium, and antioxidants—likely contributes to these favorable effects.[9-11]
In summary, robust evidence from meta-analyses of clinical trials supports the health benefits of pistachio consumption, particularly for improving lipid profiles, glycemic control, and some components of metabolic syndrome, without promoting weight gain.[1-2][5][6-7]
References
1) Consumption of Pistachio Nuts Positively Affects Lipid Profiles: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hadi A, Asbaghi O, Kazemi M, et al. Critical Reviews in Food Science and Nutrition. 2023;63(21):5358-5371. doi:10.1080/10408398.2021.2018569.
2) Pistachios and Cardiometabolic Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials. Ghanavati M, Rahmani J, Clark CCT, Hosseinabadi SM, Rahimlou M. Complementary Therapies in Medicine. 2020;52:102513. doi:10.1016/j.ctim.2020.102513.
3) The Effect of Pistachio Supplementation on Metabolic Syndrome and Its Components in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Baghery F, Mohammadifard N, Khanamani Falahati-Pour S. Nutrition Reviews. 2022;80(10):2051-2063. doi:10.1093/nutrit/nuac027.
4) Comparative Effects of Different Types of Tree Nut Consumption on Blood Lipids: A Network Meta-Analysis of Clinical Trials. Liu K, Hui S, Wang B, et al. The American Journal of Clinical Nutrition. 2020;111(1):219-227. doi:10.1093/ajcn/nqz280.
5) Effects of Pistachios on Anthropometric Indices, Inflammatory Markers, Endothelial Function and Blood Pressure in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Asbaghi O, Hadi A, Campbell MS, Venkatakrishnan K, Ghaedi E. The British Journal of Nutrition. 2021;126(5):718-729. doi:10.1017/S0007114520004523.
6) Effects of Pistachios on Glycaemic Control: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Hadi A, Asbaghi O, Kazemi M, Khadem Haghighian H, Ghaedi E. The British Journal of Nutrition. 2023;129(10):1693-1702. doi:10.1017/S0007114522002100.
7) Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Rock CL, Zunshine E, Nguyen HT, et al. Nutrients. 2020;12(7):E2155. doi:10.3390/nu12072155.
8) Beneficial Effect of Pistachio Consumption on Glucose Metabolism, Insulin Resistance, Inflammation, and Related Metabolic Risk Markers: A Randomized Clinical Trial. Hernández-Alonso P, Salas-Salvadó J, Baldrich-Mora M, Juanola-Falgarona M, Bulló M. Diabetes Care. 2014;37(11):3098-105. doi:10.2337/dc14-1431.
9) Why Should Pistachio Be a Regular Food in Our Diet?. Mateos R, Salvador MD, Fregapane G, Goya L. Nutrients. 2022;14(15):3207. doi:10.3390/nu14153207.
10) Nutrition Attributes and Health Effects of Pistachio Nuts. Bulló M, Juanola-Falgarona M, Hernández-Alonso P, Salas-Salvadó J. The British Journal of Nutrition. 2015;113 Suppl 2:S79-93. doi:10.1017/S0007114514003250.
11) Pistachio Nuts: Composition and Potential Health Benefits. Dreher ML. Nutrition Reviews. 2012;70(4):234-40. doi:10.1111/j.1753-4887.2011.00467.x.