Pistachios vs Walnuts: Which Nut is Healthier?
Nuts are nutritional powerhouses packed with healthy fats, plant-based protein, fiber, vitamins, minerals, and antioxidants. Studies consistently show that eating nuts provides many health benefits including weight management, reduced cholesterol and triglycerides, lower risk of heart disease and diabetes, and decreased inflammation.
Two of the most popular nuts enjoyed around the world are pistachios and walnuts. They make for convenient, nutrient-rich snacks and ingredients. But when it comes to nutritional value and health effects, how do pistachios and walnuts compare?
Nutrient Composition
Ounce for ounce in their raw form (kernels out of the shell), pistachios and walnuts have relatively similar calorie counts, protein, carbohydrate, fiber and fat composition. However, pistachios contain more plant-based iron and phosphorus while walnuts provide more plant-based omega-3 alpha-linolenic acid (ALA).
In a 1-ounce serving, or about 49 pistachio kernels and 14 walnut halves, pistachios and walnuts contain:
- Total calories: 157 in pistachios, 185 in walnuts
- Protein: 6 grams in both
- Carbohydrates: 8 grams in pistachios, 4 grams in walnuts
- Fiber: 3 grams in both
- Total fat: 13 grams in pistachios, 18 grams walnuts
- Saturated fat: 1.5 grams in pistachios, 1.7 grams in walnuts
- Iron: 14% DV in pistachios, 8% DV in walnuts
- Phosphorus: 15% in pistachios, 10% DV in walnuts
- Omega-3 ALA: 58% DV in walnuts, 13% DV in pistachios
- Antioxidants (ORAC value): 13,899 in pistachios, 13,541 in walnuts
As you can see the macronutrient makeup of pistachios and walnuts is generally comparable. The higher omega-3 content in walnuts and higher iron and phosphorus in pistachios gives them each additional nutritional perks.
The Benefits of Pistachios for Health
Studies on pistachios give them high marks when it comes to health promotion. Some research suggests they are the single most heart healthy nut. Here's what science says pistachios can do:
- Lower LDL cholesterol: Eating pistachios has been shown to reduce low-density lipoprotein (LDL), total cholesterol, lipoprotein ratios and triglycerides.
- Support healthy blood pressure: Thanks to pistachios' high nutrient content they promote healthy circulation including blood pressure already within normal range.
- Help manage weight: Despite being high in fat and calories, studies link pistachio consumption to weight maintenance. Their protein, fiber and monounsaturated fats promote satiety.
- Regulate blood sugar: With their combination of protein, fiber, healthy fats and low net carbs, pistachios have beneficial glycemic effects for healthy people and those with prediabetes and diabetes.
- Reduce inflammation: The abundance of antioxidants in pistachios can help lower inflammatory markers.
Additionally, the nutrients in pistachios promote optimal immune function, gut health, nerve functioning and may benefit eye and skin health.
The Benefits of Walnuts for Health
Walnuts also earn excellent marks when it comes to overall health and disease prevention. Here's what's so great about them:
- Rich source of ALA omega-3s: Walnuts provide a concentrated source of anti-inflammatory alpha-linolenic acid (ALA) omega-3s that are essential for health.
- Heart protection: Multiple studies link eating walnuts to cardiovascular benefits including lower blood pressure, decreased LDL and total cholesterol, and improved artery functioning.
- Brain health: Walnuts look like little brains and actually nourish brain functioning. Research finds walnut intake boosts cognition and may slow signs of aging.
- Anti-inflammatory effects: In addition lowering inflammatory markers, walnuts appear to benefit gut health and the microbiome diversity that's vital for immune function.
- Manage body weight: Despite being high in fat and calories, research associates walnut consumption to reduced abdominal obesity, lower BMI, and healthy body composition.
Additionally, walnuts' impressive nutritional profile seems to benefit bone health, blood sugar regulation, cancer protection, male fertility and sleep quality.
Pistachios vs Walnuts: Which Is Healthier?
When comparing the benefits of pistachios vs walnuts, both are clearly standout healthy options full of important nutrients. However, pistachios may have a slight nutritional advantage for a few reasons.
One, pistachios contain more iron, phosphorus, antioxidants and phytosterols like beta-sitosterol that benefit heart health. Two, theyre somewhat lower in calories and fat than the same serving weight of walnuts.
Additionally, research specifically on pistachios shows more cardiovascular benefits and positive effects for managing weight compared to other nuts. Some findings also suggest phytochemicals in pistachios may help regulate blood sugar better than other nuts like walnuts and almonds.
However, for ALA omega-3s, brain health and anti-inflammatory effects, walnuts stand out as more potent. Certain individuals like vegetarians/vegans, pregnant or breastfeeding women, developing children and the elderly may also especially benefit from walnuts omega-3 fats.
While pistachios seem to promote better heart health and weight management, walnuts excel more for overall anti-aging effects in the body and brain.
Pistachios vs Walnuts: How to Eat for Benefits
To reap the unique health rewards pistachios and walnuts offer, enjoying some of each weekly is ideal. Here are simple ways to eat more:
- Enjoy a small handful of pistachios or walnuts (about 1.5 ounces) as a convenient snack at least a few times a week.
- Use chopped pistachios as a crunchy topping on yogurt, fruit, salads, oatmeal, cottage cheese and more.
- Bake chopped walnuts into muffins, healthy pancakes and banana breads, granola bars or cookies.
- Add slivered or chopped pistachios and walnuts to stir fries, pesto, stuffings, breadings and ice cream.
- Sprinkle pistachios or walnuts onto composed salad entrees for added nutrition and crunch.
- Make homemade snack and nut trail mixes with pistachios, walnuts, pumpkin seeds, dark chocolate and dried fruit.
- Spread walnut butter onto apple slices or whole grain toast instead of peanut butter.
Opt for Raw, Minimally Processed
To maximize the nutritional benefits choose shelled raw or roasted pistachios and walnuts rather than heavily salted or candied nuts. Also opt for nuts instead of nut butters more often since their crunchiness adds satiety.
Enjoying about an ounce a day (1/4 cup) of nuts like pistachios and walnuts is great for health. The recommendation to eat nuts doesnt apply though to the minority of people with nut allergies or severe gut sensitivities.
Due to their stellar nutrition and research-backed health effects, both pistachios and walnuts deserve superfood status. An eating pattern that includes some of both can do wonders for heart health, blood sugar regulation, inflammation, weight management and beyond.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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