Which is healthier walnuts or pistachios

Taste and Uses Walnut itself is earthy and mild , but walnut skin might be slightly bitter. Nutrition The nutritional values are presented for raw peanuts and raw walnuts. Minerals Pistachio contains more iron, potassium, phosphorus , and less sodium than a walnut.

Vitamins In comparison, pistachio has a higher amount of vitamins than walnuts. Micronutrients Pistachios have higher protein content while walnuts are rich in fats. Glycemic Index Overall, nuts are considered low glycemic index food. Calories Both nuts are rich in calories, however, walnuts contain more calories than pistachios.

Health Impact Weight Loss and Diet Both nuts are high in calories , but healthy fats and fiber make them applicable for a healthy diet. Diabetes Nuts are one of several foods that have beneficial effects for people with type 2 diabetes due to their unsaturated fats and fiber content.

Cardiovascular Health Researchers suggest that eating nuts can be beneficial for cardiovascular health. Cancer Both pistachios and walnuts are rich in omega-3 fats and antioxidants , which help prevent several diseases including cancer.

Gut Health Eating walnuts can be good for your gut and can support the health of your microbiota. Blood Vessel Health Endothelial dysfunction is characterized by reduced vasodilation , which is the major factor of heart disease. Brain Health Walnuts contain amino-3 acid and strong antioxidants which have anti-inflammatory effects.

Downsides and Risks Allergy Allergy to pistachios and walnuts is often found in patients with tree pollen allergies. Summary Pistachios are richer in vitamins, iron, potassium, protein, fiber, carbs , have less saturated fats , less sodium , and are cheaper than walnuts.

Author name: Elen Khachatrian. Mineral Comparison Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by grams of the food. Equal in Calcium - Vitamin Comparison Vitamin comparison score is based on the number of vitamins by which one or the other food is richer.

Equal in Vitamin B2 - 0. Equal in Vitamin B5 - 0. The summary score is calculated by summing up the daily values contained in grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in grams of the food. The displayed values show how much of the daily needs can be covered by grams of food. Comparison summary table Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference. Which food is preferable for your diet? Low Calories diet. Low Fats diet. Low Carbs diet. Low glycemic index diet. Which food is lower in Sugar?

Walnut is lower in Sugar difference - 5. Which food is lower in glycemic index? Walnut is lower in glycemic index difference - Which food contains less Sodium? Pistachio contains less Sodium difference - 1mg. Perhaps not surprisingly, studies have shown that eating pistachios can help promote healthy blood sugar levels. In addition to being rich in fiber and healthy fats, pistachio nuts are rich in antioxidants, carotenoids, and phenolic compounds, all of which are beneficial for blood sugar control 6 , Therefore, simply adding pistachios to your diet may help manage your blood sugar levels in the long term.

These include as a snack, salad garnish , or pizza topping, or even in baking, adding a beautiful green or purple color to various desserts and dishes. Plus, like other nuts , they can be used to make pesto or nut butter. You can even try sprinkling them over your favorite oven-baked fish, adding them to your morning granola, or making your own dessert crust. Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.

Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health. For most people, including pistachios in their diet is a great way to improve overall health. Nuts are among the healthiest foods you can eat. They have various impressive health benefits and can even help you lose weight. Nuts are packed full of beneficial nutrients that may reduce your risk of many diseases. Here is a detailed review of the 9 healthiest nuts on the….

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This article explores 6 health benefits…. If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Virginia.

Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts , almonds, and cashews mg sodium , or Wonderful Pistachios Lightly Salted 80 mg. Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds 75 mg sodium , contain less salt than others.

Trail mix is available in countless varieties and from countless brands. Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love calories, 12 grams fat, 8 grams protein per ounce of organic almonds, pumpkin seeds , and dried tart cherries. If you're more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked's Banana Nut mix calories, 7 grams fat, 3 grams protein with almonds and walnuts.

Keep ingredients simple When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts and salt, if you want. We also like their creamy cashew and almond butters, which do contain some natural canola oil. Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.

Pair them with a healthy carb Now you know all about which nuts are good for what—but to get the most health benefits, it's also important to pay attention to how you eat them. A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear.

On the go? So which is the healthiest nut overall? Luckily, they concluded, we don't have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants. The Healthiest Nuts for Your Body. By Amanda MacMillan September 18, Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission. Save Pin More.

All nuts are packed with good-for-you fats, protein, vitamins, and minerals. But some types are ideal for your brain, heart, and more. Start Slideshow.