Dr. Aruna Ashok MBBS, MS OG, DNB OG
- Clinical Director
Aruna Ashok | 04 Aug 2023
Pistachios are widely considered safe and healthy nuts for expectant mothers when consumed in moderation. Pistachios are otherwise known as pistas. Including pistas in your diet can be the wisest choice as it contains a good source of copper, protein, fibre, vitamins and minerals. The nut aids in the overall development and health of both the mother and the growing baby in the uterus.
In particular, pistachios contain folate and iron, which many expectant mothers focus on during pregnancy. In general, folate and iron are essential nutrients to support the growth of the fetus and prevent complications.
Through this blog, let’s dive in to explore the benefits of consuming pista in pregnancy, its nutritional values, benefits and risks that are associated with consuming an excess of these nuts.
A handful of pistas contain essential minerals and vitamins that are enough to provide heart health, improve digestion and boost energy. Below is the tabular column of the detailed nutritional value of pistachios found in 30 grams.
| Nutrients | Amount per 30 grams |
|---|---|
| Calories | 159 |
| Carbohydrates | 8 grams |
| Fiber | 3 grams |
| Protein | 6 grams |
| Fat | 13 grams |
| Sugars | 2 grams |
| Electrolytes | |
| Potassium | 189 mg |
| Sodium | 115 mg |
| Vitamins | |
| Folic acid (Vitamin B9) | 14.5 mcg |
| Retinol (Vitamin A) | 4 mcg |
| Alpha-tocopherol (Vitamin E) | 0.8 mg |
| Pyridoxine (Vitamin B6) | 0.5 mg |
| Niacin (Vitamin B3) | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.09 mg |
| Thiamin (Vitamin B1) | 0.18 mg |
| Minerals | |
| Iron | 1.11 mg |
| Calcium | 31 mg |
| Phosphorus | 139 mg |
| Thiamine | 0.25 mg |
| Copper | 0.37 mg |
| Magnesium | 160 mg |
| Zinc | 0.62 mg |
| Lipids | |
| Saturated fatty acids | 1.7 grams |
| Monounsaturated fatty acids | 8.01 grams |
| Polyunsaturated fatty acids | 4.83 grams |
Pistachios provide unique nutritional values when compared to other nuts like almonds and walnuts. Pistachios also have minimal components of fats and calories, which is good for weight loss and a healthy heart.
When compared to other nuts, pistachios contain:
Pistachios are generally considered one of the safest snacks for expectant mothers. Recent studies have identified that the consumption of pistachios during pregnancy can significantly enhance fetal development and alleviate certain pregnancy complications. Hence, consuming pistachios all through your pregnancy, until the delivery is safe and harmless.
However, it is also significant to determine the quality of these nuts before consumption. This is because, during the conception period, an expectant mother's immune system tends to change and becomes more vulnerable towards foodborne illnesses. Hence, it is suggested to buy only fresh pistachios from a reputable store. In addition, it is also suggested to wash and look for any potential contaminations before consumption.
It is a well-known fact that the excessive intake of any food may lead to negative health complications.
Expert specialists at A4 Fertility Centre advise consuming only a handful of pistachios during pregnancy. A handful typically consists of around 24 to 28 kernels. While pistachios are nutritious, excessive intake may lead to obesity, digestive issues, and could potentially trigger pre-existing kidney stone conditions.
As we already know a handful of pistachios have the ability to fulfil your everyday essential nutritional requirements, particularly during pregnancy. Let’s look into them in detail from a prenatal perspective. Following are some of the benefits you achieve from consuming pistachios during pregnancy.
The adequate consumption of pistachios during pregnancy can help with enhancing the growth of tissues, brain and muscles in the fetus. This happens as the nut contains a good source of healthy fats, antioxidants and proteins. The monounsaturated, polyunsaturated fats, and omega-3 fatty acids present in pistachios can primarily support the eye development and brain health of the fetus.
The consumption of pistachios during pregnancy can significantly benefit the cardiovascular function of expectant mothers. The nut contains a rich source of healthy fatty acids, fibres, and antioxidants, which results in enhancing the function of blood vessels and alleviating cholesterol. These nutrients, in turn, contribute to the overall well-being of the cardiovascular system, which is crucial for both the developing fetus and the mother.
Even though pistachios do not contribute to boosting the immune system of expectant mothers directly, they do contribute to building a stronger immune system. This is possible by delivering significant nutrients that enhance the overall health of expectant mothers. The nutrients present in the pistachios may include folate, Vitamin B6, zinc, copper, polyphenols, iron, protein, fibre, carotenoids, and selenium. Furthermore, these nutrients also contribute to reducing inflammation and oxidative stress.
The consumption of pistachios during pregnancy can indeed prevent anaemia in expectant mothers. This is because the nut contains essential nutrients like copper and iron, both of which are crucial for enhancing the production of red blood cells.
According to recent studies, including pistachios in the expectant mother’s diet can significantly help minimize the rise of sugar levels in the blood. Furthermore, they also conclude that pistachios play a better role in regulating blood sugar levels than any other traditional foods like whole wheat bread. These nuts are a great choice for women who have the potential risk of getting gestational diabetes mellitus (GDM) or gestational impaired glucose intolerance (GIGT).
Pistachios may indeed help to regulate blood pressure, particularly in expectant mothers. This is because of the nutrients like magnesium and potassium present in these nuts. Experts advise including these nuts in the expectant mother’s diet to enhance the regulation of blood pressure and cholesterol levels.
Pistachios play a significant role in enhancing the digestive system of expectant mothers. The nut has a rich source of fibre and protein, which aids in healthy digestion and prevents constipation. These are the most common issues among expectant mothers. Furthermore, the prebiotic properties present in pistachios contribute to the development of good bacteria in the gut, thus aiding in digestion additionally.
The consumption of pistachios during pregnancy can indeed contribute to boosting the energy levels in expectant mothers. This is because of the rich nutritional profile present in the nut. Hence, it is primarily quite obvious to feel energized shortly after consuming a handful of pistachios during pregnancy.
Even though pistachios provide several beneficial factors for both the mother and the baby, it’s crucial to be mindful of certain restrictions when consuming, specifically during pregnancy. Following are some of them, which may include:
While fibre and protein nutrients present in pistachios can significantly aid in digestion and constipation, excessive consumption may lead to bloating, diarrhoea, and stomach pain. This is because of the high fibre content and calorie density in the nut.
Even though pistachios are generally safe, some women may experience allergic reactions towards the nut. The symptoms may include watery eyes, itching, skin rashes, and more. Some women may even struggle to breathe. Hence, if you suspect yourself of having a nut intolerance, consult with your healthcare professional before adding pistachios to the diet.
While pistachios are the great choice for women who have the potential risk of getting gestational diabetes mellitus (GDM) or gestational impaired glucose intolerance (GIGT), consuming them excessively can lead to diarrhoea, constipation, abdominal pain, bloating, and sometimes even increase blood pressure. Women with existing gestational diabetes or medical conditions that affect their blood sugar levels should have a consultation with the healthcare provider before including them in their diet.
The consumption of pistachios during pregnancy can indeed prevent anaemia in expectant mothers. This is because the nut contains essential nutrients like copper and iron, both of which are crucial for enhancing the production of red blood cells.
The excessive consumption of pistachios, especially salted ones, has the tendency to increase the blood pressure in expectant mothers. This happens as the salted pistachios generally have an increased amount of sodium content in the nut. However, pistachios do not have any direct association with impacting the blood pressure. Hence, consuming unsalted pistachios during pregnancy is more highly suggested than opting for salted ones by the expert specialists at A4 Fertility Centre.
Excessive consumption of pistachios can significantly lead to weight gain. This is because of the increased calorie content in the nut. Hence, it is suggested to be mindful of consuming the amount of pistachios per day during pregnancy.
Including pistachios or pistas in an expectant mother’s diet can be a wise choice. However, to enjoy its nutritional value, moderate consumption is highly recommended.
1. Who are the exemptions for consuming pistachios?
Individuals who are allergic towards nuts, specifically pistachios, a person with conditions like kidney stones, digestive issues, and obesity are exempt from consuming pistachios.
2. Can a pregnant woman with kidney stone issues consume pistachios?
Before planning to include pistachios in the pregnant woman’s diet, specifically with kidney stone issues, it is best to have a consultation with the healthcare provider. This is because the oxalate, which is a compound present in pistachios can cause severe complications of the condition. Hence, it is best to avoid pistachios if you have a pre-existing kidney stone condition.
3. How can I include pistachios in my diet during pregnancy?
During pregnancy, you can include pistachios as a snack meal or use them to garnish the dishes.
4. Is there any specific recommended number of consuming pista during pregnancy?
Even though pistas provide several nutritional benefits, consuming them in moderation is the key to enjoying their whole nutrients without any negative impacts. However, when it comes to numbers, you can consume 24 to 28 kernels of pistachios or a handful of them in a day.
5. Can pistas be given to a 7-month-old baby?
The answer to the question is yes, but only in a finely ground powder or as a smooth butter. Whole nuts like pistachios can significantly cause choking hazards for a few months babies anywhere between 6 and 24 months, and even young children.
