The glycemic index (GI) is a tool used by many individuals with type II diabetes to rank carbohydrate-containing foods on a scale from zero to 100 based on the extent that they raise blood sugar levels.

One of the reasons pistachios are called the “Skinny Nut” is because they’re a good source of fibre and protein. You’re likely to eat less but feel fuller, longer.  They are also one of the highest-fibre nuts.  Fibre helps control blood sugar, helps you feel full and aids with weight management.

Pistachios provide about 310mg of potassium per 30g serving; more than any other tree nut, and more than is found in half of a large banana. Potassium is required by the body for the function of all cells. 

While pistachios are a rich source of dietary fat (14g per 30g serving); almost 90% of the fat is the healthy unsaturated type, mono- and polyunsaturated. Monounsaturated fat, mostly as oleic acid, comprises 55% of the fat in pistachios. Researchers at UC Irvine recently identified an appetite-suppressing compound in oleic acid called oleoylethanolamide or OEA, which helps you feel fuller longer after a meal.

Everybody’s talking about cholesterol. Well, pistachios can help support cardiovascular management thanks to something called phytosterols (a plant sterol found abundantly in pistachios) which actually compete with cholesterol from the diet for absorption.  Due to their nutritional composition or phytonutrients package, pistachios may be unique from other nuts in their ability to elevate healthy HDL cholesterol levels, when eaten as part of a diet low in saturated fat.