What happens if you eat too many pistachios?

In this short article, we will answer the question “What happens if you eat too many pistachios?”, and explain what pistachios are and also their benefits when consumed in the right amount.

What happens if you eat too many pistachios?

The main side effects of eating too many pistachios are digestive issues, weight gain, high blood pressure and kidney issues. Let’s discuss each of those side effects:

Digestive issues

Eating too many pistachios frequently has negative side effects, including digestive issues. Pistachios contain a lot of calories. 

This indicates that when they are processed in the body, they generate a lot of heat. Because of this, eating too many pistachios in one meal might cause bloating and digestive issues.

Fibre is linked to the unpleasant bowel movement that follows eating too many pistachios. Pistachios’ high fibre content may contribute to a rise in the population of good bacteria in the stomach. 

Butyrate is known to be produced by these microorganisms (a useful short-chain fatty acid). It additionally encourages easy bowel movements. 

But if you consume too many pistachios, fibre surges can cause several health problems. These consist of abdominal pain, cramping, malabsorption, and irritable bowel syndrome.

Gaining weight

Perhaps one of the most well-known negative effects of pistachios is weight gain. Pistachios are excellent and convenient snacks. They will probably tempt you to snack excessively, which could lead to weight gain. 

Pistachios provide 159 calories per ounce. It nevertheless has fewer calories than the 185 in walnuts and the 193 in pecans. However, you might be shocked to learn that just one cup of pistachios contains up to 700 calories. 

So, any action taken more than the daily recommended intake would result in a weight increase.

High blood pressure

Blood pressure and circulation are both controlled by pistachios. So how do they cause blood pressure to rise? Eating too many pistachios might cause blood pressure to rise because of salt’s sodium or sugar content.

Many vendors prepare raw pistachios with salt. The majority of the pistachios we consume have already been dusted with sea salt or sugar. Long-term, this may raise the risk of hypertension and cardiovascular illnesses.

Kidney issues

Consuming pistachios does not cause renal issues. Pistachio use, however, may be detrimental for those who already have kidney issues. Potassium is present in large quantities in pistachios. 

Potassium is essential for maintaining electrolyte balance and relieving stress. Kidneys that are not functioning properly are ineffective in removing too much potassium from the body. Other health problems may result from an excess of potassium in the body.

Excessive amount of fructan

Doctors and dietitians advise against consuming excessive amounts of pistachios due to a substance called fructan. 

It is not extremely frequent or dangerous to be sensitive to fructan. But sensitivity can result in several medical problems. Bloating is one of the health concerns. abdominal discomfort, diarrhoea, or constipation, as well as farts

What is Pistachio?

The pistachio is an oilseed that is related to other fruits including the almond, chestnut, and walnut families. It is a fruit native to Southeast Asia, and its name also applies to the tree, which can grow to a height of between 5 and 7 meters.

Lutein and anthocyanin are components of the diet that give pistachios their distinctive green and purple colour.

What are the pistachio advantages?

  • It has a lot of fibre.
  • Act as a source of essential nutrients for eye health
  • aids in blood glucose regulation
  • It has a significant amount of antioxidants.
  • It improves satiety and aids in weight management.

Let’s discuss all of these points:

It has a lot of fibre.

Because of their high fibre content, pistachios are also a highly beneficial food for the intestines. 3 grams, or about 12% of the daily recommended amount, of dietary fibre, are included in a serving of roughly 30 grams.

Acts on eye health: 

Lutein is crucial for the well-being of skin and vision. Lutein and zeaxanthin, carotenoids involved in eye photoprotection, are found in high concentrations in the retina. Additionally, lutein can shield the skin from UV light damage.

Important nutrient source:

Protein, fibre, potassium, magnesium, vitamin K, and a variety of phytochemicals are all present in pistachios, along with fatty acids that are good for the heart. Pistachios have the highest concentration of potassium, y-tocopherol, phytosterols, and carotenoids of any nut.

Aids in blood glucose regulation

Blood sugar levels are better managed by adding pistachios to high-glycemic meals because they may lessen the glycemic reaction after eating. 

According to research, the dietary profile of pistachios, which includes fibre, healthy fats, and protein, can aid in glycemic management.

It has a significant amount of antioxidants

Pistachios have a high concentration of antioxidants, which may aid with glycemic control, endothelial function, and antioxidant and anti-inflammatory activities. Due to its impact on satiety, when consumed in moderation, it also aids in weight management.

It improves satiety and aids in weight management.

The blood levels of these antioxidants rise when pistachios are taken, which aids with weight management and encourages satiety. Antioxidants shield the body from the harm that free radicals can do. 

Cells are shielded by antioxidants like vitamin E and carotenoids (beta-carotene and lutein). They also aid in preventing cardiovascular disease, for instance, by reducing inflammation, LDL cholesterol oxidation, and LDL cholesterol deposition in the arteries.


In this short article, we have answered the question “What happens if you eat too many pistachios?”, and explained what pistachios are and also their benefits when consumed in the right amount.



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