Almonds or Pistachios: Which is Better for Heart Health and Blood Sugar?

SadaNews - Almonds and pistachios are considered nutrient-rich nuts, as they contain abundant amounts of vitamins, minerals, and healthy fats. Although it cannot be definitively stated that one is superior to the other, one may offer certain health benefits.

Both almonds and pistachios have high nutritional value; almonds are a good source of vitamin "E," magnesium, and calcium, while pistachios are a good source of "B" vitamins and copper.

Almonds or pistachios... which is better for heart health?

Both almonds and pistachios have benefits that may help protect your heart, according to the "Verywell Health" website.

Pistachios are considered a heart-healthy food and may offer benefits in lowering high blood pressure and cholesterol, both of which are factors that increase the risk of heart disease. In one study, researchers found that pistachios reduced both systolic and diastolic blood pressure (the upper and lower numbers) in individuals who consumed 1.5 ounces of pistachios daily for four months.

Almonds, on the other hand, are rich in vitamin "E," which can reduce or protect against damage from free radicals and may lower the risk of cardiovascular diseases.

Pistachios are better than almonds for blood sugar control.

Pistachios are rich in fiber and protein, while containing low carbohydrates. Two studies showed how pistachios can support glucose control.

One study focused on flavonoids in pistachios. Flavonoids are plant compounds that perform various functions, including blocking carbohydrate absorption. Researchers believe this could help improve proper blood sugar management. Another reference study found that pistachios may help lower fasting blood sugar levels in people with type 2 diabetes.

Almonds may not offer the same benefits regarding blood sugar. In a study conducted in 2024, blood sugar levels were examined in individuals who consumed two ounces of almonds daily for 16 weeks. Researchers found that individuals who regularly consumed almonds showed no benefit in blood glucose, compared to those who did not consume almonds.

If you are following a weight management diet, it's important to consider calories and fats, but these are not the only aspects to take into account. When comparing almonds to pistachios, we find that pistachios contain slightly fewer calories and fats, while almonds have a slightly higher amount of fiber and protein.

Thanks to their slightly higher content of protein and fiber, almonds may be more effective in keeping you feeling full and satisfied for longer. This is because they help slow down the digestion process.

Consuming both types of nuts in moderation represents a healthy part of your diet when trying to manage your weight. When eating nuts, try to be mindful of your portions. Very large portions may add more calories and fats than intended, which could negate some of their benefits.