Pista (Pistachios) During Pregnancy: Benefits, Safety, and Risks

You will be given a long list of do’s and don’ts during pregnancy, of which eating habits often form a large part. Pistachios in pregnancy offer health benefits to people in various ways. Delicious and crunchy when eaten raw, these nuts can also be used for cooking. Also commonly known as pista, they grow on small trees and shrubs found in the subtropical and tropical regions of Asia, Africa, and the USA. They are considered one of the oldest nuts known to mankind and are believed to have existed as far back as 6,000 B.C. Read on to learn how pista in pregnancy can support your nutritional needs, the right way to include them in your diet, and the possible risks to be aware of so you can make informed and healthy choices for you and your baby.

Can I Eat Pistachios During Pregnancy?

Many moms-to-be often wonder, “is pista good for pregnancy” when planning their diet, and the good news is that pistachios are generally considered safe to eat in moderation during pregnancy. Eating too many of them during pregnancy might result in certain side-effects. This is why it should be consumed in moderation. There are plenty of nutritious benefits that this nut offers, and knowing about it will help you include it in your pregnancy diet the right way (1).

How Many Pistachios Can a Pregnant Woman Eat in a Day?

A pregnant woman can eat a handful of pistachios per day during pregnancy. Don’t consume excess pistachio during pregnancy first trimester, especially the salted ones, as they can increase your blood pressure levels.

The Nutritional Value of Pistachios

Despite being a rich source of energy, pistachios are low in calories and pack a punch with other nutrients. Here is the  nutritional value of 30 g pistas (2):

Benefits of Eating Pistachios (Pista) During Pregnancy

One serving of pistachios can fulfil almost all your daily requirements of iron, calcium, folate, and potassium when pregnant. These are all essential for the growth and development of your baby, while in the womb. The benefits of consuming pistachios while pregnant are:

1. Rich in Protein

Pistachios are a rich source of protein, which is essential for the development of the baby’s muscles and tissues (1).

2. Balance Lipid Levels

The monounsaturated fatty acids they contain can help increase good cholesterol levels and lower bad cholesterol, thus, balancing lipid levels (3).

3. Full of Antioxidants

The presence of antioxidants like Vitamin E, Vitamin A, carotenes, and polyphenolic compounds increases your immunity (4).

4. Good Source of Copper

Pistachio is good for pregnancy, as the copper content in them helps maintain red blood count during pregnancy.

5. Anti-inflammatory Properties

Their anti-inflammatory properties help combat joint pain and swelling during pregnancy.

6. Contains Fibre

The fibre content of the nuts helps fight constipation that pregnant women are prone to (5).

7. Helps in Baby’s Brain Development

Omega-3 fatty acids in pistachios facilitate the baby’s brain development (5).

8. Aids Foetal Development

They contain quite a few B-complex vitamins like riboflavin, niacin, thiamine, Vitamin B6, and folate, which are important for foetal development (6).

9. Prevents Liver Diseases

Besides this, pistachios are helpful in preventing liver disease, jaundice, and anaemia.

10. Prevents Anaemia

Pistas are rich in iron and help produce red blood cells, reducing the chances of getting anaemic during pregnancy.

11. Treats Constipation

The fibres in dry fruit aid in healthy gut movement. Thereby curing constipation, which is common during pregnancy (7).

12. Healthy Weight Gain

Pistachios are high in fibre and protein content which keep you full for a longer time, thereby helping to prevent excess weight gain during pregnancy.

13. Good Heart Health

Consumption of pistas during pregnancy help prevent the risk of cardiovascular diseases. Thereby protecting your heart from diseases and promoting good heart health (3) (8).

Harmful Effects of Eating Pistachios While Pregnant

There are certain side-effects of pista and it is advisable to talk to your gynaecologist before including these in your pregnancy diet (9).

• Pistachios are also categorised as nuts and contain anacardic acid, which is the allergy-causing chemical compound present in nuts. Thus, the possibility of an allergic reaction cannot be ruled out, especially if you are allergic to some other types of nuts (10).
• The presence of fructans in pistachios can lead to digestive issues such as diarrhoea, constipation, bloating, pain in the abdomen, and flatulence.
• These crunchy nuts are best eaten raw, as roasted ones contain more sodium, which can increase blood pressure and are not recommended during pregnancy.
• The nuts are also believed to have heat-inducing properties, which can have an adverse effect on the health of a pregnant woman.
• Eating too many pistachios regularly can contribute to unnecessary weight gain because they are calorie-dense nuts (11).
• Flavoured pistachios that are coated with sugar or sweeteners can raise blood sugar levels, which is especially risky for women with gestational diabetes.

How to Include Pista in Your Diet?

There are plenty of ways you can include pistachios in your daily diet during pregnancy. Here are some useful tips on pistachios for pregnant women:

• You can eat them raw as a snack or choose to include them in dishes you cook.
• Try adding pista to fruit salad for some crunch and variation.
• You can also try making a rough powder of pista nuts to dip chicken breasts coated in beaten eggs in, before grilling or frying.
• Top frozen yoghurt, oatmeal, or cereals with pista for a nutritious breakfast or dessert after meals.
• Try making a milkshake with pista, saffron, cardamom, and almonds for those times when you are hungry and need something filling.

• Kesar pista kulfi is something you can make in a jiffy when you feel like eating something cool during the hot summer months.

Healthy Pista Recipes for Pregnant Women

Pregnancy is the perfect time to enjoy foods that are both tasty and nutritious, and pistachios fit the bill perfectly! These easy and delicious pista recipes are packed with goodness for you and your baby, from quick snacks to delightful desserts.

1. Pistachio Frozen Yoghurt

This is a healthy dessert that you can enjoy during the summer months, without having to worry about you or the baby’s health being compromised.

Ingredients

• 1 cup frozen yoghurt
• 1/2 cup crushed pistachios
• 2 mashed bananas
• 1/2 cup honey
• 1 tsp vanilla extract

Preparation Time : 10 minutes (plus freezing time)

Total Cooking Time : 4-5 hours including freezing

Servings : 2

How to Make

1. Add all the ingredients, except the pistachios, into a bowl and whisk until smooth. You can also use a blender, but whisking the mixture will make the frozen yoghurt airy.

2. Add 3/4 of the crushed pistachios and mix well, in a ‘figure 8’ motion, to not let much air escape from the mixture.

3. Pour the mixture into a pan and sprinkle the remaining crushed pistachios on top.

4. Cover the pan tightly with a plastic wrap or cling film to avoid any icicles forming.

5. Freeze for three to four hours or until ready to serve.

6. Remove from the freezer, scoop, and serve. If the mixture seems too hard, keep the pan out of the fridge for five to 10 minutes. and then scoop.

2. Pista Milk (Pistachio Milk)

A warm glass of pista milk is a nourishing drink that provides protein, calcium, and healthy fats to support pregnancy health.

Ingredients

• Unsalted pistachios – ¼ cup
• Milk – 2 cups
• Saffron strands – a few (optional)
• Cardamom powder – 1 pinch
• Jaggery/honey – as needed

Preparation Time : 10 minutes (plus soaking time if soaking pistachios)

Total Cooking Time : 10-12 minutes

Servings : 2

How to Make

1. Soak pistachios for 2-3 hours (optional but recommended).

2. Peel soaked pistachios and grind into a smooth paste.

3. Boil milk in a pan and add pistachio paste.

4. Stir well and simmer for 5 minutes.

5. Add saffron, cardamom, and sweetener.

6. Serve warm.

3. Pistachio Rice Kheer

This comforting dessert is rich in energy and nutrients, making it a delightful occasional pregnancy treat.

Ingredients

• Milk – 2 cups
• Cooked rice – ½ cup
• Chopped pistachios – 2 tbsp
• Cardamom powder – 1 pinch
• Jaggery/sugar – as required

Preparation Time : 10 minutes

Total Cooking Time : 15-20 minutes

Servings : 2

How to Make

1. Boil milk in a pan.

2. Add cooked rice and stir well.

3. Let it simmer until thick.

4. Add pistachios, cardamom, and sweetener.

5. Cook for 2-3 more minutes.

6. Serve warm.

FAQs

1. Does consuming pistachios cause weight gain during pregnancy?

Consuming pista in pregnancy aids in healthy weight gain when consumed in moderation.

2. Almonds or Pista – Which is healthier in pregnancy?

Both almonds and pistachios (pista) are nutritious nuts that can be a valuable part of a healthy diet during pregnancy. They offer a variety of essential nutrients that can contribute to the well-being of both the expectant mother and the developing baby.

Pistachio nuts and pregnancy go hand in hand when it comes to healthy eating. As with most things in life, too much of pista can be detrimental, especially to pregnant women. By consuming them in moderation, you can reap the maximum benefits of this nutritive nut and avoid any side-effects. So, unless you have been specifically told to steer clear of pistachios by your doctor, go ahead and relish your daily serving of them.

Also Read:

Almonds in Pregnancy
Walnuts while Pregnant
Raisins during Pregnancy
Cashew Nuts during Pregnancy
Consuming Apricots in Pregnancy

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Sources References

1. Cleveland Clinic – The Health Benefits of Pistachios

2. U.S. DEPARTMENT OF AGRICULTURE – Nuts, pistachio nuts, raw

3. The Pennsylvania State University – Pistachios offer multiple health benefits

4. PubMed Central – Daily Consumption of Pistachios over 12 Weeks Improves Nutrient Intake, Induces Energy Compensation, and Has No Effect on Body Weight or Composition in Healthy Women (P08-002-19)

5. American Pistachio Growers – PISTACHIOS CAN HELP IMPROVE WHOLE BODY HEALTH

6. NutritionValue.org – Nuts, raw, pistachio nuts

7. British Journal of Nutrition – Nutrition attributes and health effects of pistachio nuts

8. American Pistachio Growers – QUICK FACTS ABOUT GESTATIONAL DIABETES AND PISTACHIOS

9. PubMed Central – Mycotoxins in Pistachios (Pistacia vera L.): Methods for Determination, Occurrence, Decontamination

10. PubMed – Pistachio nut allergy: An updated overview

11. PubMed Central – Pistachios for Health