Let's face it - almond butter was the new thing, peanut butter was the traditional, and cashew butter was that new cool kid. But pistachio nut butter? It's been doing all the work, and most of us are just now realizing. And if you haven't tried it yet, you're really missing out - and here's why.
What Even Is Pistachio Nut Butter?
It's PB's posh, slightly eccentric cousin. You take a bunch of roasted pistachios, whiz them up until they become this creamy, luscious and delicious green butter, and you've got one of the healthiest spreads you could spread on your toast. Some are natural, some are flavoured with sweeteners, and some are more pistachio butter fruity - you can also use it mixed with dried fruit or some orange zest to offset the nutty flavour. It's adaptable, it's tasty, and it's packed with more nutrients than most other nut butters.
The Nutritional Punch That Makes It Worth Your Money
Here's where it gets good. Pistachios are already thought to be the nuttiest nut (nutrient-dense, that is), and if anything, nut butter makes them even more nutrient-complete. Just two tablespoons of pistachio nut butter provide:
- All the essential amino acids in a complete protein - not found in many plant foods, and a great choice if you're reducing meat consumption or needing to add more protein without making expensive protein shakes and supplements
- Good monounsaturated and polyunsaturated fats - the fats your body really needs, and that can help reduce bad cholesterol and maintain healthy cholesterol levels in the long run
- Lots of fiber - it supports healthy digestion, keeps you feeling satisfied and does the quiet, behind-the-scenes, all-important work on your gut bacteria
- Lots of vitamin B6 - pistachio nut butter is one of the top food sources of B6, a vitamin that contributes to good brain and mood function, as well as immune response
- Antioxidant nutrients like lutein, zeaxanthin, and gamma-tocopherol - these are the chemical names, but they are nutrients that combat oxidative stress in the body, thereby protecting cells from damage that may accumulate over time
It's a lot of effort to go to for something that tastes so good.
Your Heart Will Actually Love This Stuff
There's a lot of talk about how some foods promote heart health, but in the case of pistachios, it's not a bunch of hot air. Research suggests eating pistachios is associated with decreases in LDL (aka "bad") cholesterol and blood pressure. Pistachio butter has the same ratio of omega-3 to omega-6 fats as olive oil, meaning that you might just be helping your cardio by slathering it onto your toast. Not a magic bullet, but a good every day habit, and those little habits are what make all the difference in the long run.
Weight Management - Yes, Really
I can hear you asking. "It's so fat and so many calories, how can this help me to lose weight?" Fair question. Because the butter is satisfying - keeping you from getting hungry again soon after. The protein, fiber and good fats work together to keep you full for a good chunk of time - as opposed to a handful of crackers or a sweet granola bar. This means you're consuming fewer calories overall, despite the calories per tablespoon. It's not the ingredients, it's how your body feels.
The Blood Sugar Benefit Nobody Talks About
Most people with blood glucose issues steer clear of nut butters for fear of blood glucose spikes, but pistachio nut butter could be a good choice. Pistachios are low on the glycemic index, so they won't make your blood sugar soar like refined carbs. Spread a fruity pistachio buttery spread - think apple wedges or a handful of dried apricots - and you have the perfect combination of fruits' natural sugars with fiber and protein, ensuring a gradual release of glucose into your system and a sustained energy source rather than a sugar spike and crash.
How to Actually Use It
So you've got the jar - what will you do with it? Pistachio nut butter can be used in more ways than you think. Stir it into oatmeal for a creamy and delicious lighter-green alternative to oatmeal. Serve it as a dip for fruit and vegetables. Blend it into smoothies. Slather it on sourdough and honey. Whisk it into salad dressing to liven up the taste. And you can even bake with it - cookies, brownies, energy balls - where the taste of pistachio really shines through and adds a little luxury to every bite.