What nuts are safe to eat when you’re pregnant? Are pistachios good during pregnancy?
If you’re craving pistachios, you’re in luck. Not only are they nutritious, but they have significant benefits for both the mother and baby.
The benefits of pistachios during pregnancy
Let’s look at the nutritional info for a one-ounce serving of pistachios. That’s about 49 nuts (1).
(If your eyes start to glaze over, just scroll down a little bit).
A serving of pistachio nuts is like a multivitamin.
It has 159 calories with 6 grams of protein, 8 grams of carbs, and 13 grams of fat – but most of those are unsaturated. So, basically, pistachios make a nice snack. But it’s in the vitamins and minerals that they really shine.
For example, a serving of pistachios provides 41% of the recommended daily value of copper and 28% of vitamin B6. Copper isn’t something that most people think about often. But pregnant women need extra copper because it helps the baby grow as expected (2).
Meanwhile, vitamin B6 alleviates nausea and morning sickness, plus it helps the baby’s nervous system develop (2).
That’s not all. These little nuts also provide thiamine for your baby’s brain. Then, there’s phosphorus to protect your bones and help the baby’s bones grow strong.
They protect your body from the stresses of pregnancy and help the baby’s body develop on schedule.
Pistachios are also antioxidant-rich. They have more zeaxanthin and lutein than any other nuts. Both of these antioxidants protect vision from macular degeneration and damage caused by blue light (1).
Moreover, pistachios have both polyphenols and tocopherols to battle heart disease and cancer. The latter is vitamin E which reduces oxidative stress and prevents anemia and preeclampsia. (1)
I can’t think of a better addition to your diet right now. If you can include pistachios as a snack, in your soup, on your salad, or in your food, you’ll be doing yourself and your baby a favor.
Keep reading to learn how pistachios may prevent and manage gestational diabetes.
When should you start eating pistachios during pregnancy?
Someone asked about eating pistachios during pregnancy’s first trimester. That’s a great time to start eating them. It’s not about the extra calories because you don’t need those until the second and third trimesters.
Instead, it’s all about gestational diabetes. About 10% of women have diabetes during pregnancy. If the mother has elevated blood glucose, it raises a baby’s risk of developing diabetes.
But a study that compared women who ate pistachios with women who ate whole wheat bread found something astonishing. The pistachios managed glucose levels far better, causing a much smaller rise in blood sugar (3, 4).
How many pistachios should you eat per day during pregnancy?
Pistachios are also valuable during pregnancy’s second trimester because of the number of calories they provide. You’ll need about 340 extra calories by then, and 450 more in the third trimester. (Of course, if you have twins, you’ll need more) (5).
When you eat nuts as a snack, especially pistachios, you’ll feel full for longer. They are high in fiber and have a good amount of protein. They’ll help you skip junk food, plus they are convenient to munch on when you’re on the move.
Moreover, pistachios have a lot of vitamin B6 which helps calm nausea.
If you noticed the nutritional information at the top of the article, you saw that 49 nuts are about 1 ounce with 159 calories and 13 grams of fat.
If you’re sprinkling pistachios on your salad, in your soup, or on your ice cream, 49 nuts go a long way. But if you’re sitting with an open bag nearby during a Netflix marathon, you could quickly chop through double that. And if you eat three times that amount, you’ve eaten the equivalent of a meal.
I’d recommend discussing your diet with your OB/GYN or nutritionist. Chances are they will recommend sticking to one serving of pistachios per day.
What are the side effects of eating pistachios?
Besides the calories and fat, pistachios have a significant amount of fiber. That’s good in that it prevents constipation. But if you eat a lot of fiber, you’re going to feel bloated and possibly end up with diarrhea.
Also, pistachios may harbor aflatoxin, a type of toxic mold. Commercially-produced pistachios are probably safe because they should be shelled and dried within two hours after they are harvested.
If you choose to purchase locally-grown pistachios that are still in the shell, be careful. I’d avoid them.
If you’re allergic to tree nuts, can you eat pistachios?
Unfortunately, no you can’t.
How do you know if you’re allergic to pistachios? Allergic reactions range from a tingling mouth and feeling lightheaded to rapid breathing and heartbeat, clammy skin, hives, and losing consciousness. If you eat pistachios or any food that causes you to have reactions like these, get medical attention immediately.
What are the best ways to eat pistachios?
Lots of people love pistachio ice cream and pistachio pudding. You can also enjoy these nuts in cakes, cookies, and muffins.
Beyond sweet treats, try adding pistachios to trail mix with dried blueberries, cranberries, and walnuts.
Also, sites like All Recipes have suggestions for using pistachios in everything from soup, to salad, to slow cooker meals with chicken.
Let’s get you stocked up with pistachios now.
Sincerely Nuts Pistachios Roasted and Unsalted Kernels
Keep it simple with shelled and roasted pistachios. There’s no need to crack your teeth or your nails prying open shells. The nuts are also unsalted so you can use them for anything you want right out of the bag. Who needs that extra sodium anyway?
However, the nuts are roasted with either cottonseed or peanut oil. This gives them a nice flavor and texture but increases the calories and fat. If you’re worried, look for dry roasted or raw pistachios instead.
On the bright side, these nuts are certified Kosher and gluten-free. They come in a resealable bag, too.
Oh! Nuts Raw Whole California Pistachios
These are fresh-tasting and additive-free. If all you want are just shelled pistachios, they’re perfect. No salt, no oil, and no extra flavoring. Use them in salads, soups, cooking, and baking.
Wonderful Pistachios 3 Flavors Variety Pack
Not everyone loves raw nuts. I’m a fan of roasted nuts myself. This variety pack with different flavors of pistachios hits the spot. It has nine individual snack packs with three different flavors.
Chili Roasted is sure to get your attention. They are spicy but not too hot.
Next, Honey Roasted fixes those sugar cravings in a flash.
And last, good old roasted and salted helps when you’re craving chips.
All the flavors are gluten-free and made with Non-GMO Project Verified pistachios grown in California.
Setton Farms Roasted and Salted Premium California Pistachios
Did you know that almost all the pistachios grown in the United States come from California? The biggest producers are based in the San Joaquin Valley.
So, if these are local nuts, why are they so expensive? One of the reasons is that the nuts are hand sorted after they are sorted by machine. Also, pistachios have to be shelled and dried within a couple of hours after harvest.
This brand harvests pistachios between August and October. They actually have machines that snuggle right up to the trees and shake them to remove the nuts which never touch the ground.
These particular nuts are slow-roasted and flavored with sea salt. I didn’t get to taste them myself, but reviewers seem satisfied with the quality and flavor.
The Nutty Gourmet Pistachio Butter
There are lots of pistachios from different brands available, but not as many options for pistachio butter. Can you imagine how good this stuff tastes on a fresh croissant? Or what it might be like on toast?
It’s made with California-grown pistachios raised in a sustainable farming environment. The ground pistachios are combined with walnut oil and sea salt for the perfect texture and flavor.
You’ll need to refrigerate the pistachio butter once you open it because it’s not the same as peanut butter. There are no preservatives added.
Also, you’ll want to stir it before you use it. The oil and pistachio separate similar to the way that Adams brand peanut butter does.
Pistachio recipes for pregnancy
There’s nothing wrong with enjoying plain pistachios all by themselves. But if you want a little variety, here are some quick and easy recipes.
Colorful Beet, Feta, and Pistachio Salad
Tangy feta cheese is safe for pregnant women as long as it’s made with pasteurized milk. You’re going to love it with pistachios and beets. This salad only takes a few minutes to prepare and makes a complete meal.
You’ll need:
- ½ cup pistachios (raw or roasted)
- 1 red beet, sliced or chopped into squares
- 2/3 cup feta cheese, crumbled
- ¼ cup Vidalia or red onion, chopped
- One garlic clove, minced
- ¼ cup dried cranberries
- 2 cups of baby spinach leaves, rinsed
- ½ teaspoon salt
- ½ teaspoon black pepper
- 2 tablespoons extra virgin olive oil (or any other favorite oil like sesame)
- 1 tablespoon red wine or balsamic vinegar
Combine the veggies in a large bowl. Use a small bowl or cup to mix the dressing (salt, pepper, oil, and vinegar). Pour the dressing over top and stir or dip bites of salad into the dressing.
Pistachio trail mix
Make as much as you want and store it in airtight containers. They should stay tasty for 3 or 4 days if kept at room temperature or for longer in the fridge.
Ingredients:
- Pistachios, shelled (salted nuts help restore electrolytes in the body when you’re dehydrated, but you’ll need water, too)
- Dried blueberries
- Dried cranberries (get the unsweetened kind)
- Sunflower seeds
- Walnuts, shelled
- Roasted peanuts, unsalted
- A few Brazil nuts
Some people like to add dried coconut, banana chips, or M&Ms. Chocolate chips are good but melt easily and make a mess.
Play with the balance of ingredients till you find a combination that makes your mouth smile.
Pistachio soup
If you’ve been to India, you might be familiar with this recipe. It’s very simple to make with few ingredients. Nevertheless, it helps a lot to have a food processor to grind the nuts.
You’ll need:
- 1 cup of pistachios, shelled and raw
- 2 tablespoons of butter
- 2 tablespoons of flour
- 3 cups of vegetable stock
- black pepper and salt to taste
Here’s what to do:
- Rinse the pistachios and put them in the blender. Otherwise, use a mortar and pestle to grind them into a fine powder.
- Put the butter into a pan that can hold all the ingredients and melt it over medium heat.
- Add the flour and stir to blend.
- Pour in the vegetable stock and pistachio powder.
- Cook for 5 minutes on medium while stirring gently. Add pepper and salt as needed.
This soup is delightful with homemade bread dipped in it. You can also give it a little bulk by tossing in walnut, cashew, or pistachio pieces.
Conclusion
I hope I’ve answered your questions about eating pistachios during pregnancy. They are one of the most beneficial nuts for you and your baby. What’s more, these nutrient-packed wonders also help avoid and manage gestational diabetes.
If you have other questions about what’s good to eat when you’re pregnant, I’d love to hear from you. Feel free to leave me a comment below. Remember that you might be asking what someone else wants to know but is too shy to say.
In the meantime, I wish you and your baby a healthy, happy future!
Sources:
1. https://www.healthline.com/nutrition/9-benefits-of-pistachios 9 Health Benefits of Pistachios
2. https://www.pregnancyfoodchecker.com/pistachio-nuts-good-pregnancy-safety-benefits/ Are Pistachio Nuts Good for Pregnancy? Safety and Benefits, by Gina Waggott
3. https://americanpistachios.in/nutrition-and-health/gestational-diabetes
4. https://pubmed.ncbi.nlm.nih.gov/31921879/ Feng X, Liu H, Li Z, Carughi A, Ge S. Acute Effect of Pistachio Intake on Postprandial Glycemic and Gut Hormone Responses in Women With Gestational Diabetes or Gestational Impaired Glucose Tolerance: A Randomized, Controlled, Crossover Study. Front Nutr. 2019 Dec 17;6:186. doi: 10.3389/fnut.2019.00186. PMID: 31921879; PMCID: PMC6927994.
5. https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-snack-foods-to-eat-while-pregnant 5 Snack Foods to Eat While Pregnant
https://www.youtube.com/watch?v=7OYlKYIlJW4 Pistachio Harvest