Can you eat raw pistachios?

In this brief guide, we will address the query” Can you eat raw pistachios?”. We will discuss their health benefits. Moreover, we will also discuss their health risks and methods of adding them to our diet.

Can you eat raw pistachios?

Yes, you can not eat raw pistachios. They are highly nutritious. You can add them to salad and rice by removing their shells. 

Raw pistachios are added to our diet as they help in treating many diseases such as diabetes, cancer, multiple sclerosis, and cardiovascular diseases. 

What is the nutritional value of raw pistachios?

1-ounce of the raw pistachios contains

  • Proteins: 5.72 g
  • Carbs:7.7 g
  • Fat: 12.85 g
  • Fiber: 3 g

Raw pistachios also include

  • Vitamins
  • Minerals
  • Manganese
  • Phosphorous
  • Potassium
  • Copper
  • Vitamin B6

How healthy are raw pistachios for you?

They have high amounts of proteins

Raw pistachios contain more than 6 grams of protein. These proteins help in building muscles. You can eat them after the gym. As they give you energy. Energy levels are boosted by the use of raw pistachios.

Raw pistachios have rich contents of fiber

They have high amounts of dietary fiber. Blood sugar levels, lower bad cholesterol levels, and a healthy digestive system are maintained by the use of raw pistachios due to the presence of fibers in them.

Fibers help in adding good bacteria to your gut. 

They contain healthy fats

Monounsaturated fatty acids are present in raw pistachios. The cardiovascular system is prevented by the presence of fatty acids. If the replacement of saturated fats occurs with mono-unsaturated fat, then it can help in regulating blood sugar and cholesterol levels.

Raw pistachios are packed with minerals


They contain many types of minerals including potassium, magnesium, iron, and calcium. These minerals keep our bodies healthy. 

Antioxidant and anti-inflammatory properties are present in raw pistachios. You can decrease the risk of many cardiovascular diseases by eating them. 

They help in losing weight

The presence of fiber in raw pistachios makes your tummy full. You eat less after eating them. In this way, you can lose weight. 

What are the health risks of eating raw pistachios?

  • A high amount of sodium is present in pistachios. This can cause the risk of cardiovascular diseases.
  • The presence of carbohydrates is harmful to the health of people who are fructan intolerant. 

They contain some bacteria

Raw pistachios have salmonella in them. Roasted pistachios reduce the risk of salmonella contamination.

Sometimes, when harvesting is done, pistachios fall on the ground, due to this salmonella present in the soil can enter them. If contaminated water is used during harvesting, then it can also become the reason for the occurrence of salmonella. 

They have aflatoxin

Raw pistachios contain aflatoxin. Aflatoxin carcinogens are also present in raw pistachios.  Aflatoxin carcinogens are produced due to the presence of fungi. They become the reason for contamination in pistachios and other dried fruits. 

Which type of pistachios is safe to eat?

All types of pistachios are safe to eat whether raw or roasted.  As you know harmful bacteria are present in raw pistachios. but on the other hand, raw pistachios also give you many health benefits. 

Roasted pistachios contain less amount of antioxidants and vitamins. If you roast raw pistachios, then it can reduce many benefits. As healthy fats are converted into saturated fats. If you keep the temperature low during the roasting time, then the damage can be decreased. 

You should keep the temperature low. If you keep the temperature at 140 degrees centigrade, then the amount of loss of vitamins, and fats is reduced. 

Roasted pistachios available in the supermarkets are not safe, as the salt is sprinkled on them. It is better to roast them in the microwave by keeping the temperature low. 

You can use both types of pistachios as raw and roasted pistachios both give us nutritional benefits.

How can you add raw pistachios to your diet?

Raw pistachios have hard shells on them. So, it is difficult to eat them with shells. If a crack is present, then you can easily open the shells of pistachios. If the crack is not present, then you can open the shells by hitting them hard after putting them on a board or counter.

  • If you keep raw pistachios in the fridge, then their shelf life will be up to one year.
  • If you keep raw pistachios in the freezer, then their shelf life will be up to 3 years. 

You can eat  raw pistachios in different ways

  • Salads
  • Ice cream
  • Pesto
  • Nut butter
  • Biscotti
  • Granola
  • Turkish delight
  • Yogurt 

Conclusion

In this brief guide, we have addressed the query,” Can you eat raw pistachios?”. We have discussed their health benefits. Moreover, we have also addressed their health risks and the methods of adding them to our diet.

References

https://www.researchgate.net/publication/306098099_A_review_on_pistachio_Its_composition_and_benefits_regarding_the_prevention_or_treatment_of_diseases
https://www.webmd.com/food-recipes/benefits-pistachios
https://academic.oup.com/nutritionreviews/article/70/4/234/1937193

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.