Power of Pistachios in Pregnancy Diet

Crunchy Benefits of Pistachios for Pregnant Moms

The beneficial role of pistachios in pregnancy has been demonstrated by several researchers. It is known to shine positive effects on both maternal and child health. 

• Facilitates fetal development: Packed with folic acid, pistachios provide important support for a healthy pregnancy. It also helps in preventing neural tube defects in the fetus and promotes brain development. Folates also promote the memory and cognitive functions of the baby. The protein in pista helps in the formation of muscles and tissues of the fetus. Pistachios also contain calcium and magnesium that help with the baby’s heart health and in building strong bones. 
• Promotes heart health: Pistas are a notable source of unsaturated fatty acids that facilitate regulating cholesterol levels by increasing HDL-cholesterol (good cholesterol) levels. Abnormal cholesterol levels pose a great risk to cardiovascular diseases. The nutrients and anti-inflammatory properties of pistachios help protect against heart diseases by fighting against inflammation, reducing oxidative damage, and the risk of gestational hypertension. 
• Prevents gestational hypertension: Consuming a diet rich in protein, complex carbohydrates, calcium, magnesium, potassium, and antioxidants helps prevent gestational hypertension. Hypertensive disorders are known to affect about 5% to 10% of pregnant women. Pista stands to be an ideal food providing most of the nutrients that prevent hypertension in expecting mothers. 
• Prevents gestational diabetes: Pistachios have a low glycemic index and prevent elevation in blood glucose. Being a source of magnesium, it also helps in reducing insulin resistance. Sheng Ge, Chief Physician and Director of Clinical Nutrition at the Sixth People’s Hospital, Shanghai Jiao Tong University in Shanghai, China revealed through a study that consuming pistachios for breakfast significantly reduced blood sugar levels among women with gestational diabetes compared to those who ate whole wheat bread.  Hence, including nuts like pista during pregnancy benefits in managing glucose levels.
• Promotes gut health: The hormonal shift that occurs during pregnancy can stimulate changes in the gut microbiome. This in turn may affect digestion, immunity, and fetal development. Consuming pista has been shown to promote the production of beneficial bacteria and a healthy gut microbiome. The fiber content in pista also aids in the digestive health of the mother.
• Aids in cognitive development: The presence of antioxidants such as anthocyanins, flavones, carotenoids, flavonoids, and tocopherols favor positive cognitive development in the child. Animal studies have shown that supplementing pista supports motor, memory, learning capacity, and overall cognitive functions. 

Eating Pistachios during Pregnancy 

Now that we’ve cracked open the beneficial aspects of consuming pista, it is natural for moms-to-be to wonder if it is safe to consume pista during pregnancy. Well, it’s a resounding yes! This nutrient-packed snack is a safe and smart choice to include in a well-balanced maternal diet. A dietitian can best answer your question of how many pista to eat per day during pregnancy. However, consuming in moderation is crucial. Being a versatile nut, it can be used in salads, soups, and baked foods to add crunchiness, blended into smoothies, or raw and unsalted as a snack.  

The Nutritional Value of Pistachios

1. Nutrient Makeup of Pistachios
2. Nourishing Nutritional Formulation of Pistachios

Pistachios are a powerhouse of several nutrients. Resources from the USDA show that an ounce of pista provides about 156 Kcal of energy. The table below points out the approximate composition of specific nutrients in pista. 

Pista is a good source of protein containing higher essential and branched-chain amino acids compared to other commonly consumed nuts. The several benefits of pista in pregnancy are attributed to its fatty acid composition as well. An ounce of pista contains 6.5g of MUFA (monounsaturated fatty acids), and 4g of PUFA (polyunsaturated fatty acids) and is low in saturated fatty acids (2g). Oleic (MUFA) and linoleic acid (PUFA) are the dominant fatty acids that represent more than half of the fatty acid content in pistachios. 

 Pistas contain a smaller quantity of other micronutrients as well. Thiamin, the B vitamin involved in carbohydrate metabolism is present in significant amounts (0.87mg/100g). Pyridoxine, also known as vitamin B6, plays a crucial role in amino acid metabolism and the production of niacin (B3 vitamin). It is present in approximately 1.7mg per 100g of pistachios. 

Folic acid is an essential nutrient that supports hemoglobin synthesis, helps curtail the risk of cardiovascular disease, and is naturally present in pistachios. Approximately 13.2 mcg of vitamin K is found in 100g of pista. It not only aids in bone metabolism but reduces the risk of diabetes, cancer, and heart disease. 

Bioactive Compounds in Pistachios

The health benefits of pistachios during pregnancy are attributed to their abundance of bioactive compounds. They are established to be a rich source of lutein and zeaxanthin, the nutrients responsible for their color. Phenols have been shown to portray antioxidant effects and increase the production of good cholesterol (HDL-cholesterol). 

Shelling out a fact

Did you know that eating pistachios fuels your body with over 10 powerful bioactive compounds?

• Anthocyanins
• Proanthocyanidins
• Flavonols
• Isoflavones
• Flavanones
• Stilbenes
• Hydrolysable tannins
• Lutein
• Zeaxanthin
• Phytosterol

Potential Side Effects: Precautions to Know Before The Munch

Despite being nutrient-rich, pistachios may pose certain side effects that shouldn’t be overlooked. Roasted and salted pistachios may contain high levels of sodium, which may pose a risk for increased blood pressure. Some women may be sensitive or allergic to nuts and it is best to avoid them if any adverse reactions are experienced. 

Nuts may easily turn rancid. Pregnant women undergo several changes in their body and some may be more susceptible to foodborne illnesses. It is crucial to purchase pistachios that are fresh and stored in a cool, dry place. It is also advisable to wash the nuts before consumption to remove possible impurities.  

Closing the Shell  

 Pistachios have been cracking beneficial effects on human health for a long time in history and are used in a variety of ways in the culinary field. During pregnancy, the heightened nutritional demands make it integral to maintain a wholesome, well-balanced diet.  Pistachios being a nutrient-dense and tasty snack answer the call to meet the cravings and nutritional needs of expectant moms. 

The clinical experts at Nakshatra IVF & Women’s Centre prioritize providing a holistic approach for expectant mothers that includes a healthy diet and lifestyle. To make your baby bump journey a nourishing and happy one, contact us at +91 9940233969 and book an appointment with our medical experts.

This article is for information purposes only and does not substitute for medical advice.