The low-calorie, protein-rich dried fruit that takes care of your intestinal microbiota

Nuts are highly nutritious but tend to be high in calories, which leads many people to avoid them on weight-control diets. However, not all nuts provide the same amount of energy. There are lighter options that not only help maintain a balanced diet but also support intestinal health and provide plant-based proteins , essential for proper body function.

Proteins are essential for cell development and repair, the production of enzymes and hormones, and maintaining a healthy immune system. Although they are often associated with animal-based foods, there are plant-based sources with high protein content that are ideal for those following a vegetarian or vegan diet.

Pistachios , in addition to being easy to consume and tasty, are one of the most nutritionally complete varieties. They provide healthy fats, fiber, antioxidants, and high-quality proteins . They represent an excellent alternative for those who want to take care of their health without giving up a satisfying snack full of health benefits.

With approximately 159 calories per 28 grams , they are among the nuts with the lowest energy density. Furthermore, nearly 14% of their calorie content comes from protein, making them one of the most protein-rich nuts, surpassed only by almonds. They are also rich in essential amino acids , which the human body cannot synthesize and must be obtained through food.

Benefits

The fiber content of pistachios improves intestinal transit and feeds the beneficial bacteria in the gut , helping to maintain a balanced microbiota. This fiber acts as a prebiotic and is fermented in the colon, producing short-chain fatty acids such as butyrate, which is associated with a lower risk of developing digestive and cardiovascular diseases, and even certain types of cancer. One study revealed that consuming pistachios increases the presence of butyrate-producing gut bacteria more than consuming almonds.

Pistachios are also an important source of vitamin B6 , an essential nutrient for hemoglobin formation and blood sugar regulation. They also provide lutein and zeaxanthin , antioxidants that help protect the eyes from damage caused by blue light and age-related macular degeneration.

Their richness in polyphenols and tocopherols completes a nutritional profile that contributes to the prevention of chronic diseases such as cancer and heart disease . Therefore, pistachios are not just a tasty snack, but a true plant-based superfood that can be part of a balanced diet, even for people who watch their calorie intake.