Almonds Pistachios Calories 164 159 Carbohydrates 6. 1 g 7. 7 g Fat 14. 1 g 12. 8 g Fiber 3. 5 g 3. 0 g Protein 6. 0 g 5. 7 g Almonds are also a good source of vitamin E, magnesium, and calcium. In a one-ounce serving, you can find: Vitamin E: 7. 3 mg (48% of the Daily Value, or DV) Magnesium: 76. 5 mg (18% of the DV) Calcium: 76. 3 mg (7% of the DV) Pistachios are a good source of B vitamins and copper. In a one-ounce serving, pistachios have: Vitamin B1 (Thiamin): 0. 247 mg (21% of the DV) Vitamin B6: 0. 482 mg (28% of the DV) Copper: 0. 369 mg (41% of the DV) Better for Heart Health: Both Both nuts have benefits that can help protect your heart. Pistachios are a heart-healthy food that may offer benefits in lowering high blood pressure and cholesterol, two factors that increase the risk of heart disease. In one study, researchers found that pistachios lowered systolic and diastolic blood pressure (the upper and lower numbers) in people who ate 1. 5 ounces of pistachios per day for four months. Almonds are high in vitamin E, which can reduce or protect against damage from free radicals and may lower the risk of cardiovascular disease. Better for Blood Sugar Control: Pistachios Pistachios are high in fiber and protein but low in carbohydrates. Two studies have shown how pistachios can support glucose control. One study looked at the flavonoids in pistachios. Flavonoids are plant compounds that, among other functions, block carbohydrate absorption. This may help improve proper blood sugar control, researchers suggest. Another review study found that pistachios may help reduce fasting blood sugar levels in people with type 2 diabetes. Almonds may not have the same benefits for blood sugar. A 2024 study examined the blood sugar of people who ate two ounces of almonds every day for 16 weeks. Researchers found that people who ate almonds regularly showed no blood glucose benefit over people who did not eat almonds. Better for Weight Management: Either If you’re managing your weight, it’s important to consider calories and fat, but those aren’t the only aspects to factor in. When comparing almonds against pistachios, pistachios have slightly fewer calories and less fat, while almonds have a little more fiber and protein. With slightly more protein and fiber, almonds may be more likely to keep you feeling fuller and more satiated for longer. That’s because they help slow digestion. In moderation, both nuts can be a healthy part of your diet when you’re trying to manage your weight. When eating nuts, try to be mindful of your portions. Portions that are too large can add in more calories and fat than intended, which may negate some of their benefits.
https://www.verywellhealth.com/almonds-vs-pistachios-11834543
Almonds vs. Pistachios: Which Nut Is Better for Heart Health and Blood Sugar?
