The Benefits of Eating Pistachios During Pregnancy

From morning craving to evening munchies, pregnancy transforms the way a woman sees food. After all, every expectant mother wants to give their baby the best possible start in life.

And a balanced diet is a great start! Proper nutrition helps ensure that the baby receives all the essential nutrients needed for healthy development, while also supporting the mother’s health and well-being. Though if you have only focused on getting enough folic acid and iron, then you are mistaken.

Pistachios, small yet mighty, are the perfect companion on this journey. It supports your health, your baby’s growth, and even satisfying that need for something crunchy and wholesome. Pistachios are a great source of protein, healthy fats, and essential vitamins and minerals. Plus, they’re easy to incorporate into your daily meals and snacks.

Still not convinced? After reading this blog, you will definitely be. So, let’s discover why pistachios for pregnancy women can be a smart choice for a healthy pregnancy.

Is It Safe to Eat Pistachios During Pregnancy?

Pistachios are generally good to eat during pregnancy, as long as they are consumed in moderation. It is essential to take some precautions, such as:

• Go for unsalted pistachios to avoid excessive sodium intake
• Opt for raw or roasted pistachios without any added flavours or coatings
• Opt for fresh and properly stored pistachios to prevent the growth of harmful bacteria
• If you have a history of nut allergies, consult with your doctor before consuming pistachios

Nutritional value of Pistachios

A nutrient-dense snack, pistachios are high in fibre, protein, and good fats. Essential vitamins and minerals, such as potassium, which support heart health, weight control, and better digestion, can be found in just one serving.

Nutrients	Amount per 50 grams
Calories	265
Carbohydrates	13.3 grams
Fiber	5 grams
Protein	10 grams
Fat	21.7 grams
Sugar	3.4 grams
Potassium	315 mg
Sodium	192 mg

 

Vitamins	Amount per 50 grams
Folic acid (Vitamin B9)	24.2 mcg
Retinol (Vitamin A)	6.7 mcg
Alpha-tocopherol (Vitamin E)	1.3 mg
Pyridoxine (Vitamin B6)	0.83 mg
Niacin (Vitamin B3)	0.75 mg
Riboflavin (Vitamin B2)	0.15 mg
Thiamin (Vitamin B1)	0.3 mg

 

Minerals	Amount per 50 grams
Iron	1.85 mg
Calcium	51.7 mg
Phosphorus	231.7 mg
Thiamine	0.42 mg
Copper	0.62 mg
Magnesium	267 mg
Zinc	1.03 mg

 

Lipids	Amount per 50 grams
Saturated fatty acids	1.7 grams
Monounsaturated fatty acids	8.01 grams
Polyunsaturated fatty acids	4.83 grams

Comparison with Other Nuts

Eating pista during pregnancy is especially beneficial, as these nuts stand out among other nuts due to their unique nutritional profile. Compared to other popular nuts, pistachios have:

• More potassium than almonds
• More fibre than cashews
• Lower fat content than macadamia nuts
• Higher protein content than walnuts

Benefits of Pistachios During Pregnancy

Here are some of the common benefits of eating pistachio nuts:

• Helps in foetal development– The pistachios’ high protein content promotes the growth of the infant’s brain, muscles, and tissues. During the first trimester, folate, another vital nutrient included in pistachios, is critical to the formation of the baby’s neural tube.

• Neural tube defect prevention – At times, there are risks associated with the neural tube, including spina bifida and anencephaly. Pregnancy women can meet their daily folate needs by incorporating pistachios into a balanced diet.

• Helps with heart health – Pistachios are rich in monounsaturated fatty acids, which help regulate cholesterol levels and support heart health. During pregnancy, consuming pistachios can help lower the risk of gestational hypertension and support healthy cholesterol levels.

• Boosts immunity – Antioxidants, such as vitamin E and polyphenolic compounds found in pistachios, help strengthen the immune system. To prevent infections and illnesses in both the mother and the unborn child, a robust immune system is crucial throughout pregnancy.

• Helps with constipation & digestive health- Pistachios’ high fibre content can help alleviate constipation, a common pregnancy issue. Fibre keeps the digestive system healthy and encourages regular bowel motions.

• Sustainable energy source: Pistachios’ protein and healthy fats provide a sustainable energy source that supports increased energy needs during pregnancy and helps combat fatigue.

• Healthy weight growth: Pregnant women can sustain a healthy weight gain throughout their pregnancy by using pistachios in a balanced diet. Pistachios’ high fibre and protein content increases feelings of fullness, which lowers the risk of overindulging.

Nutty Insight!

Did you know that pistachios are one of the few nuts containing melatonin, a hormone that regulates sleep? During pregnancy, getting adequate rest is vital for both mother and baby. Snacking on pistachios can naturally support better sleep patterns, helping expectant mothers feel more rested and rejuvenated.

How Many Pistachios to Eat per day

Now that we have understood the nutritional benefits of pistachios, it is also equally important to know how many pistachios are safe to include in your diet. Experts recommend a daily intake of approximately 30 grams, equivalent to 24-28 pistachios.

This offers a wealth of essential nutrients while keeping calorie intake in check, making it an excellent choice for a snack during pregnancy. We understand that 24-28 seems like a lot, but there are smart ways to incorporate them into your diet. You can add chopped pistachios to your salads for a crunchy texture. Smoothies or milkshakes can be made with blended pistachios. It is indeed a versatile ingredient that can be easily incorporated into a wide range of dishes and snacks.

Tradition Meets Nutrition!

In India, pistachios have long been cherished not just as snacks but also as delightful garnishes in sweets and biryanis. Known locally as “green almonds” due to their vibrant colour, they’re valued for both their taste and nutritional benefits.

Potential Side Effects

While eating pista during pregnancy offers numerous benefits, there are some potential side effects to be aware of:

Common Side Effects

Eating pistachios daily offers numerous benefits, particularly for pregnant women. However, some women may experience side effects. Here the the most common side effects noted:

• Bloating, discomfort in the abdomen, and weight gain.
• Aflatoxin, which can raise the risk of miscarriage if ingested in excess, may be present in trace amounts in pistachios.
• Elevated blood pressure (after eating salted variants).

Allergic Reactions and Other Risks

When eating pistachios, pregnant women with a history of nut allergy should proceed with caution. An allergic response can cause the following symptoms:

• Itching or tingling in the mouth
• Hives or skin rash
• Difficulty breathing
• Swelling of the lips, tongue, or throat

When eaten in moderation, pistachios can be a healthy and advantageous addition to a pregnant woman’s diet. Pistachios contain vital nutrients that support foetal development, enhance heart health, strengthen immunity, and alleviate common pregnancy-related issues. Women can reap numerous benefits from eating pistachios during pregnancy by incorporating them into a balanced diet and adhering to safe intake guidelines.

Who Should Avoid Eating Pistachios in Pregnancy?

Although it is beneficial, some women should avoid eating pistachios during pregnancy. Let’s know who those are:

• Women who have a nut or pistachio allergy
• Women with high blood pressure
• Women with gestational diabetes. They must especially avoid salted pistachios
• Women who experience severe acidity, bloating, or digestive discomfort
• Women who are advised by their doctor to limit fat intake due to specific medical conditions

It should also be avoided by anyone with a history of food sensitivities who notices symptoms after consumption.

Bottom Line

It can be a smart decision for an expectant mother to include pistachios or pistas in her diet. However, moderate consumption is strongly advised to enjoy its nutritional advantages.

FAQs

How many pistachios should I eat a day during pregnancy?

It is recommended to eat 24-28 pistachios a day during pregnancy.

Do pistachios have folic acid?

Yes, pistachios have 24.2 mcg of folic acid per 50-gram serving.

When is a good time to eat pistachios in a day?

You can eat it all day; however, avoid consuming it late at night, as this can lead to indigestion.

What happens if you eat too many pistachios?

Eating excessive amounts of pistachios can lead to bloating, abdominal discomfort, and weight gain.

Who should not eat pistachios?

Women with a nut or pistachio allergy, or those with high blood pressure, should avoid eating pistachios. Additionally, women with gestational diabetes should avoid salted pistachios in particular.

Can a woman eat pistachios in the third trimester of pregnancy?

Yes, a woman can safely eat pistachios in the third trimester, as they provide protein, healthy fats, and essential nutrients when consumed in moderation.

Which nuts have high nutrient value?

Nuts with high nutrient value include almonds, walnuts, pistachios, cashews, peanuts, hazelnuts, Brazil nuts, and pecans, as they are rich in protein, healthy fats, vitamins, and minerals.