Nuts are a smart snack; they’re tasty, filling, and full of nutrients. But when it comes to health, people often wonder: Which is better, walnuts or pistachios? Both are loaded with good fats, protein, vitamins, and minerals. But each nut has its strengths.Both walnuts and pistachios offer numerous health benefits, supporting heart, brain, gut, and overall well-being. While they share similar nutrients, there are subtle differences in their health benefits. Understanding these distinctions can help you decide which nut – or both – is best suited for your dietary goals.
Health benefits of walnuts and pistachios
Parade.com lists out key differences between these nuts, highlighting their unique benefits for the brain, heart, gut, and overall health.
1. Protein: Pistachios win
Pistachios have more protein than walnuts.Pistachios: 6 grams of protein per ounceWalnuts: 2 grams per ounceProtein helps build muscles and keeps you full longer. If you want a snack that keeps you satisfied, pistachios are a better choice.
2. Brain health: Walnuts are best
Walnuts are the only nuts with a high amount of plant-based omega-3 fats (called ALA).Omega-3 helps with brain function, focus, and memory.Walnuts are great for students, older adults, or anyone looking to support brain health.
3. Heart health: Both are good, in different ways
Walnuts have healthy fats that lower blood pressure and reduce inflammation.Pistachios help lower “bad” LDL cholesterol thanks to something called phytosterols.Both help your heart, so it’s smart to include a little of each in your diet.
4. Gut health and digestion: Pistachios are better
Pistachios have more fiber than walnuts.Pistachios: 3 grams per ounceWalnuts: 2 grams per ounceFiber helps with digestion, gut health, and blood sugar control. Pistachios may also support the good bacteria in your stomach.
5. Eye health: Pistachios help more
Pistachios have lutein and zeaxanthin, two antioxidants that protect your eyes and help prevent vision problems like macular degeneration. Walnuts don’t have many of these.
How to add these nuts to your diet
Adding nuts to your daily meals is easy, and it makes your food tastier and more nutritious. Here are some simple and delicious ways to enjoy walnuts and pistachios:
Walnuts:
Walnuts have a mild, slightly bitter flavor and a soft crunch. They go well with both sweet and savory dishes.
- Add to oatmeal or cereal: A tablespoon of crushed walnuts adds crunch, healthy fats, and omega-3s to your breakfast.
- Blend into smoothies: Add a few into your morning smoothie for a creamy texture and brain-boosting nutrients.
- Toss in salads: Sprinkle chopped walnuts over leafy greens or fruit salads for extra flavor and texture.
- Use in baking: Mix into banana bread, muffins, cookies, or brownies for a tasty nutty twist.
- Make walnut pesto: Swap pine nuts for walnuts in pesto. It’s great on pasta, toast, or grilled vegetables.
- Top yogurt or fruit bowls: Add to a handful of Greek yogurt, along with honey and berries, for a filling snack or breakfast.
- Add to savory dishes: Use walnuts in rice pilafs, lentil stews, or as a topping on roasted vegetables.
- Snack on them plain: A small handful is a quick and easy midday energy boost.
Pistachios:
Pistachios are slightly sweet, bright green, and super satisfying. Eating them in the shell slows you down and helps with mindful snacking.
- Snack straight from the shell: Great for portion control, and fun to eat. Perfect for work or travel.
- Make a trail mix: Combine pistachios with dried fruits, dark chocolate chips, and other nuts for a healthy on-the-go snack.
- Sprinkle on yogurt or smoothie bowls: Adds crunch, color, and nutrients like fiber and vitamin B6.
- Use in baking: Add chopped pistachios to muffins, cakes, biscotti, or cookies for a sweet, nutty bite.
- Chop and coat proteins: Use crushed pistachios as a crust for chicken, salmon, or tofu. It adds a rich, nutty layer.
- Mix into rice, couscous, or quinoa: Stir into warm grains for color, crunch, and flavor.
- Top roasted veggies or pasta: Sprinkle over dishes like roasted carrots, asparagus, or creamy pasta for a gourmet finish.
- Blend into sauces or dips: Pistachio butter, pistachio hummus, or add them to pesto with basil or mint.
