Pistachios (raw)

Healthy Smoothie Recipes with Pistachios

About Pistachios

Pistachios are a member of the cashew family and originated in Central Asia and the Middle East.  They have been consumed since 7000 B.C.!  Iran is the largest producers of pistachios, followed by the United States.

Nutrition Benefits of Pistachios

Pistachios are rich in protein, fiber, B-Vitamins, vitamin E, vitamin K, Iron, Magnesium, Manganese, Phosphorus, Zinc, and Potassium.
Over 85% of the fats in pistachios come from unsaturated fats (known as the “healthier fats”).  2/3 of the unsaturated fats are mono-unsaturated fats and 1/3 is poly-unsaturated fats.  Poly-unsaturated and mono-unsaturated fats have both been shown to improve blood cholesterol levels.  An an example, Omega-3 is a type of poly-unsaturated fat.

Why Raw Pistachios?

The benefit of roasted is that the heating process will kill any potential dangers from bad bacteria.  However, roasted pistachios are typically roasted in soybean or canola oil and have salt added to them.  The roasting process also slightly degrades the nutrition quality of the nuts.  We don’t need or want those extras when putting pistachios into a smoothie.

Smoothie Note:

Used the pistachio nuts – not the shells.

Nutrition Facts

Always discuss
with your doctor

This information is not meant to replace your doctor, but to work in tandem with your doctor’s advice. This website makes it easy for you and your doctor to select the best foods and the best smoothie recipes that you should be eating.

My Nutrition Advisor does not diagnose, cure, or treat disease.


Pistachios (raw) scores well for 5 health goals

This ingredient was scored for various health goals Learn more.

Recipes using Pistachios (raw)

The Research

Cholesterol: Score 94


Pistachios improve blood glucose levels, endothelial function and some markers of inflammation and oxidative stress. They improve blood lipids in people with moderate high cholesterol. They increase HDL (good cholesterol) levels and inhibit LDL (bad cholesterol) oxidation.

Human Studies:
Animal Studies:

Circulatory System (Cardiovascular): Score 92


Pistachios improve the function of the arteries lining and blood glucose levels.

Human Studies:

Diabetes (Type 2): Score 92


Human: Pistachios improve blood glucose levels, endothelial function, and some indices of inflammation and oxidative status.

Human Studies:

Erectile Dysfunction: Score 92


Pistachios improve the function of the arteries lining and blood glucose levels.

Human Studies:

Look Younger: Score 84


Review: They contain a good dietary source of unsaturated fatty acids and antioxidants.

Academic Review:

How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on pubmed.gov. This is a website that curates over 25 million different biomedical journals.



What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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