Pistachio

Pistachios are more than just a tasty snack to munch on between meals or put in your favorite desserts. This little green nut contains a variety of health benefits and is the only nut to be considered a “complete protein.”

“Pistachios are a plant-based source of complete protein, meaning they provide all of the essential amino acids that our bodies can’t make on their own,” says Lauren Manaker, MS, RDN. Your body needs a balance of both complete and incomplete proteins, which can sometimes be difficult for vegetarians or vegans because the majority of complete proteins come from animal sources. But pistachios along with foods like tofu, quinoa, and edamame can help you achieve this balance without animal products.

Another benefit of pistachios is their antioxidant properties. “A study conducted by Cornell University and published in the journal Nutrients showed that pistachios have a very high antioxidant capacity, among the highest when compared to values reported in research of many foods commonly known for their antioxidant capacity, such as blueberries, pomegranates, cherries, and beets,” says Manaker.

She also adds that “Other data published in Diabetes Care suggests pistachios may have glucose and insulin-lowering effects among people with prediabetes.”