Are Pistachios Good for Diabetics

Reviewed By Dietitian Dt. SEEMA GOEL (Senior Dietitian) January 3, 2024

Ever found yourself reaching for a handful of pistachios as a snack? Those little green nuts are not just tasty but also have a reputation for being a healthier choice. Now, if you’re managing diabetes, you might be wondering – are pistachios good for diabetics? Tension not! Because in this blog, we delve into the nutritional and glycemic profile of pista. We will also examine the pistachios and diabetes relationship and more. So, let’s begin!

What is Pistachio?

A pistachio is a type of nut that comes from the pistachio tree. It has a beige-colored shell that naturally splits open, revealing a greenish-yellow edible kernel. The nuts are often enjoyed as snacks or used in various culinary dishes, desserts, and even ice cream.

Pistachios have a rich history dating back to ancient times. Originating from the Middle East, they were cultivated in regions like Iran and Iraq. The cultivation spread to Mediterranean areas, including Greece and Italy, and eventually reached other parts of the world. Today, the U.S. is one of the leading pistachio-producing countries globally.

Nutritional Value of Pistachio

Nutritional Value of Pistachio . pistachios and diabetes

According to the nutritional database of the U.S. Department of Agriculture, the following is the nutritional profile of 100 grams of raw pistachio:

Nutrients per 100 grams Amount
Calories 560 kcal
Carbs 27.2 g
Fat 45.3 g
Protein 20.2 g
Fiber 10.6 g
Calcium 105 mg
Phosphorus 490 mg
Iron 3.92 mg
Manganese 1.2 mg
Magnesium 121 mg
Sodium 1 mg
Zinc 2.2 mg
Vitamin C 5.6 mg

Read More: Top 6 Dry Fruits For Diabetics.

Pistachios Glycemic Index

Pistachios are a low-glycemic food, according to Foodstruct Health. Pistachios glycemic index is just 15, which makes it in the super low category of the glycemic index. Moreover, pistachio also has a low glycemic load. It has a glycemic load of 4.08, which comes in the low glycemic load category.

Pistachios and Diabetes

Now we answer the big question, is pista good for diabetics patients? The answer is yes! Pistachios and type 2 diabetes have positive relationships. Therefore, a diabetes patient can have pista in measured amounts daily in their regular diet plan. Firstly, pistachio has a low glycemic profile, which means they don’t bring an abrupt sugar spike when consumed. Secondly, according to a 2014 American Diabetes Association study, pistachio consumption resulted in a decrease in fasting blood sugar and insulin resistance. Thirdly, pista has a good amount of fiber and healthy fat, according to American Pistachio Growers. These nutrients help in keeping you fuller for longer. 

However, one thing you must consider is that pistachios have high calories, so portion control becomes eminent. Pistachios ok for diabetics only when consumed in measured amounts. Therefore, you must consult your diabetologist or dietician to figure out safe amounts of pistachios for you.

 Read More: 16 Best Fruits Juice For Diabetes. 

Benefits of Pista for Diabetes Patients

Benefits of Pista for Diabetes Patients diabetes pistachios

For patients with diabetes pistachios are great to include in their diabetic diet plan. So here are some benefits of pistachios for diabetes patients:

1. Low Glycemic Index (GI)

Pistachios have a low glycemic index. This means they cause a slower and steadier rise in sugar levels compared to high-GI foods. Pistachios glycemic index is just 15. This can help you with managing blood sugar levels, preventing rapid spikes.

2. High in Fiber

Pistachios are a decent source of having dietary fiber. Fiber helps delay the absorption rate of sugar, resulting in prompt blood sugar control. There are 10.6 grams of dietary fiber in 100 grams of pista. It also contributes to a feeling of fullness, aiding in your weight loss journey. Weight loss is very good for overweight diabetics.

3. Healthy Fats

While pistachios contain fats, most are monounsaturated and polyunsaturated fats, which are heart-healthy fats. These fats can be beneficial for overall cardiovascular disorders, which is often a big concern for diabetics.

4. Rich in Nutrients

Pistachios have essential micronutrients such as vitamins, minerals, and antioxidants. These nutrients benefit your overall health. Pista nutrients may help address nutritional deficiencies that individuals with diabetes sometimes face.

5. Potential Impact on Insulin Sensitivity

Some studies, like one done by the National Library of Medicine, suggest that incorporating pistachios into the diet may improve insulin sensitivity, helping the body respond more effectively to insulin and regulate blood sugar levels.

6. Has a good amount of Antioxidants

Pistachios lower blood sugar along with this, it also helps with related comorbidities like blood pressure and cholesterol. According to the WebMD website, pistachios diabetes benefits also include lowering cholesterol and heart disorders. Pista consumption also reduces the risks of cancer and digestive harm.

Despite these benefits, moderation is key. Being mindful of portion sizes is important as pistachios, like all nuts, are calorie-dense. Consulting with your diabetologist or a registered dietitian is advisable.

Read More: Is Apricot Good for Diabetics?

Some Healthy Diabetes Pistachios Recipes

Some Healthy Diabetes Pistachios Recipes diabetes pistachios

For diabetes patients, here are some ways to consume pistachios in a diabetes-friendly manner: 

1. Raw Snacking

Enjoy a handful of raw, unsalted pistachios as a snack. Portion control is essential, so measure out a reasonable serving size to manage calorie intake.

2. Mixed with Yogurt

Add a few crushed pistachios to plain, unsweetened low-fat yogurt. This provides a satisfying crunch while offering a mix of protein and healthy fats.

3. In Salads

Sprinkle chopped pistachios over salads for added texture and a nutrient boost. This works well with both vegetable and fruit salads.

4. Smoothie Topping

Blend a smoothie with low-glycemic fruits and vegetables, and top it with a sprinkle of crushed pistachios for a nutritious and satisfying addition.

5. Pistachio Crusted Dishes

Crush pistachios and use them as a coating for grilled or baked chicken or fish. This adds flavor and a delightful crunch without the need for high-carb breading.

6. Indian Desserts

Incorporate pistachios into diabetes-friendly Indian desserts. For instance, use crushed pistachios as a topping for sugar-free kheer. You can also add them in a moderate portion of unsweetened rabri.

7. Trail Mix

Create a custom trail mix by combining pistachios with other diabetes-friendly nuts like almonds and walnuts. Add a touch of seeds like flaxseed for an extra nutritional boost.

8. Pistachio Parfait

Layer crushed pistachios with sugar-free or low-sugar Greek yogurt and berries for a delicious and visually appealing parfait.

Read More: How to Stop Sugar Craving Naturally?


In conclusion, pistachios can be a nutritious and diabetes-friendly snack when consumed in moderation. Their low glycemic index, combined with high fiber and healthy fats, makes them a favorable choice for individuals managing diabetes. However, it’s crucial that you pay attention to portion sizes and consider your own dietary needs. As always, consulting with your doctor or dietician is advisable. This will ensure you get personalized advice tailored to your specific health condition. Remember, maintaining a well-balanced diet and regular monitoring are key components of effective diabetes management.

FAQs (Frequently Asked Questions)

How many pista can a diabetic eat?

Pistachios are good for diabetes and can be consumed daily. In general, diabetes patients can eat 10 to 15 pistas daily. However, do keep in mind your daily calorie intake and then decide the quantity of pista.

Who should not eat pista?

Pista is generally safe for all individuals. However, if you have a potent allergy from pista, you should avoid them altogether.

Can pistachios cause high blood sugar?

No measured pista consumption will not increase your blood sugar. Pistachios and blood sugar have a positive connection. Pista can only cause high blood sugar when consumed irrationally and recklessly, along with other foods.

Can Type 2 diabetics eat pistachios?

Yes, pistachios for diabetes patients are a good snacking option. Pista has low calories, dietary fiber and healthy fats. They also lower the risk of heart disease, improve eye health and lower blood pressure.


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