Why Pistachios Make a Great Nighttime Snack

Pistachios, also known as pista in Hindi, make for a healthy guilt free snack that provide key vitamins, minerals, fiber, antioxidants and phytochemicals.

The name pistachio originates from the Greek word pistákion, which simply means 'the green nut'. Available in various forms such as shelled, unshelled, roasted or salted, pistachios offer a host of health benefits.

But did you know that these green gems can be a healthy snack besides being a delicious satiating bedtime snack?

Promote Metabolic Health

Pistachios are helpful in improving metabolism. A recent study has found that eating pistachio at night can affect the gut bacteria in adults who are prediabetes.

The findings, published in the journal Current Developments in Nutrition in 2024, showed swapping a traditional carbohydrate-based bedtime snack with pistachios may reshape the gut microbiome.¹

 "Pistachios seem to be able to meaningfully shift the gut microbial landscape in adults with prediabetes especially when consumed as a nighttime snack," according to Kristina Petersen, associate professor of nutritional sciences at Penn State who led the study.

In addition, pistachios seem to have the same effect on blood glucose as having 15 to 30 grams of carbohydrates.

People with prediabetes are made to eat a small snack at night consisting of about 15–30 grams of carbohydrates like one or two bread slices. The controlled quantity of carbs helps keep blood sugar levels more stable while you sleep and prevents fluctuating too high or too low by morning.

Petersen mentioned that individuals with prediabetes experience substantial changes to their gut microbial composition after consuming pistachios as a nighttime snack.

The microbiome changes may provide additional health advantages, such as their potential effects on slowing down Type 2 diabetes progression and systemic inflammation reduction.

Minerals in Pistachios that Help You Sleep

Magnesium

Pistachios are rich in magnesium, a mineral that is very important to maintain healthy sleep patterns as it helps relax the muscles, reduces stress and anxiety and makes one fall asleep.

A 100 g of pistachios contain around 100 mg of magnesium. A handful of pistachios equals to around 30 pistachio kernels.

Melatonin and Selenium

Pistachios also contain melatonin and selenium, which have been linked to sleep. While all nuts have high melatonin content among all plant foods, but pistachios stand tallest. Pistachios, both raw and roasted, are found to be the richest nut source of melatonin, with around 660 nanograms of melatonin per gram.

Pistachios also contain small amounts of selenium, which is also linked with sleep. People who have low intake of selenium, don’t get enough sleep.

Control Inflammation

Pistachios are packed with anti-inflammatory compounds, such as polyphenols and flavonoids, which help reduce inflammation in the body. Chronic inflammation can cause various health issues, including sleep disorders, so consuming pistachios around bedtime can be beneficial for better sleep.

You can have pistachios as a snack or with milk at night. But eat in moderation otherwise you may feel bloated or heavy.

So, the next time you’re looking for a healthy bedtime snack, reach for a handful of delicious pistachios.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.

References

1. The Pennsylvania State University | Pistachio can reshape the gut bacteria in prediabetes