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Your Keto Journey #35: What’s so GOOD about Pistachios?

20181106 PIC Whats so good about Pistachios Blog Keto

Pistachios have many benefits as a Keto food.  Find out why you should include them in your diet.  Learn more in today’s "Your Keto Journey"© post.


In researching Pistachio nuts, I found some very good news!

The data that I discovered shows up in multiple places and were studied by various professionals who actually agreed on the benefits of eating Pistachios.


Drum roll please…

A 1 ounce serving (which is approximately 47-50 Pistachios) contains the following:

Calories:              156

Carbs:                  8 grams

Copper:               18% of the daily recommended intake

Fat:                      12 grams (where healthy fats comprise 90% of the 12 grams)

Fiber:                   3 grams

Manganese:        17% of the daily recommended intake

Phosphorus:        14% of the daily recommended intake

Potassium:            8% of the daily recommended intake

Protein:                6 grams

Thiamin:              24% of the daily recommended intake

Vitamin B6:         18% of the daily recommended intake

How does this help?

1. Carbs – low in carbs which helps to maintain your ideal KCL number (Keto Carb Limit that we discussed in Your Keto Journey #9).

2. Copper along with iron helps your body to form red blood cells. Also helps in maintaining your bones, blood vessels, immune function and nerves.

3. Fat – you want to make sure that you are consuming healthy fats and the right amount of fats (which we discussed in depth in Your Keto Journey #10 and Your Keto Journey #16).

4. Fiber – promotes movement through your digestive system.

5. Manganese – used for osteoporosis, osteoarthritis, anemia and symptoms of PMS (premenstrual syndrome).

6. Phosphorus – helps to filter waste and repair tissue and cells.

7. Potassium – a mineral electrolyte which helps to maintain muscle contraction, regulate blood pressure and help your heart to beat properly.

8. Protein – your body uses protein to repair and build tissues. Proteins are used for enzymes and hormones.

9. Thiamin – aka Vitamin B1 which enables your body to use carbohydrates as energy. Also needed for glucose metabolism.  Affects proper nerve, muscle and heart function.

10. Vitamin B6 – responsible for brain development and function. Also helps the body make serotonin (regulating mood) and norepinephrine (helps you to deal with stress).

11. Pistachios have a good amount of essential amino acids that include L-arginine, which is converted into nitric oxide, which causes your blood vessels to expand to increase blood flow.

12. Pistachios are high in lutein and zeaxanthin which are thought to promote healthy eyes. You will find lutein in many eye vitamins.  It is used to prevent age related macular degeneration, cataracts, retinitis and pigmentosa.

13. Pistachios are a low glycemic index food, which can promote lower blood sugar levels (we talked about high glycemic foods in Your Keto Journey #32).

All in all, pistachios are a pretty good choice.  Especially if you eat them in place of salty snacks that contain some not-so-good-for oils.

I love you Keto Family.  There are worthwhile resources at my website sourced and created for YOU!

Visit my website and check out the “Resources” page.  There you will find a link to “Dr. Colbert’s Keto Zone Diet” book.  I highly suggest you read it.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com.  Scroll down and leave your comment.

Share this blog with someone you love and care about.  I’m here for you!

Good Day, Good Week and Good Health to you all!

See you next time!


© 2018 Kat Heil 2018 Kat Heil, LLC

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