JAKARTA - In recent times, pistachio-based desserts are on the rise. From pistachio-filled croissants, green-colored latte drinks, to 'Dubai-style' chocolate that went viral on social media.
The beautiful appearance and luxurious impression make pistachios seem to be a premium material that is synonymous with a healthy lifestyle.
But behind this trend, an important question arises, is pistachio healthy or just looks healthy because of its popularity?
Naturally, pistachios are a nutrient-rich nut. The content of fiber, vegetable protein, and healthy fats makes it a good snack choice if consumed in the right way.
"A handful of 30 grams contains about 3 grams of fiber, which is about 10 percent of the daily recommendation of 30 grams," said Hobson, quoted from the Daily Mail website.
This fiber is important for maintaining digestive health as well as helping to control blood sugar levels. In addition, pistachios also contain various important vitamins and minerals.
"In 30 grams there is vegetable protein, fiber, potassium, magnesium, phosphorus, vitamin B6, and vitamin E," said Hobson.
This combination makes pistachios beneficial for heart health, blood pressure, and keeping the body's energy stable.
Many people avoid nuts because of their fat content. However, in pistachios, most of the fat is unsaturated fat which is actually good for the body.
"A 30-gram portion contains about 13 grams of fat, with only about 1.5 grams of saturated fat," explains Hobson.
This means that as long as it is consumed in reasonable amounts, pistachios are not only safe but also support heart health. Interestingly, despite being high in calories, pistachios do not cause weight gain.
"People who regularly eat nuts are not likely to gain weight, pistachios often have a healthier weight," said Hobson.
This is because the combination of protein and fiber makes the stomach full longer, so it helps reduce excessive snacking.
This is where the problem lies with the pistachio dessert trend. Many viral products are not actually pistachios in their natural form, but have been processed with added sugar and fat.
"The problem is that the product is high in sugar and saturated fat," Hobson added.
For example, pistachio cream, sweet spread, or chocolate filled with pistachios which are actually closer to the candy category than healthy foods.
"At that point, the product becomes candy, not a whole food," Hobson said.
So even though it uses the name pistachio, its nutritional value can be very different from the original nut. To get the maximum benefit, pistachios should be consumed in a simple form.
"Ideally without salt or a little salt and it should still be in the shell," said Hobson.
Pistachios can be added to yogurt, oatmeal, salads, or eaten directly as a healthy snack.
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