The Skinny on Healthy Fats

While pistachios are a rich source of dietary fat (14g per 30g serving); almost 90% of the fat is the healthy unsaturated type, mono- and polyunsaturated. Monounsaturated fat, mostly as oleic acid, comprises 55% of the fat in pistachios. Researchers at UC Irvine recently identified an appetite-suppressing compound in oleic acid called oleoylethanolamide or OEA, which helps you feel fuller longer after a meal.^1,2

Polyunsaturated fat, primarily linoleic acid, comprises 32% of the fat in pistachios. Linoleic acid is an omega-6 essential fatty acid that cannot be synthesized in the body, so adequate intakes are important to health. The Food and Nutrition Board recommends intakes of at least 12g of linoleic acid per day for women and 17g for men. A 30g serving (about 1 ounce) of pistachios provides 4.09g, which is 24% and 34% of the requirements for men and women, respectively.

Both of these unsaturated fats reduce blood cholesterol levels and lower the risk of heart disease when they replace saturated fats in the diet.³

The Truth about Trans Fat

Pistachios are naturally free from trans-fat, which is found mainly in foods cooked with partially-hydrogenated oils such as baked goods including pastries, biscuits, cookies and crackers and fried foods including doughnuts and French fries.

References

1. Schwartz et al. The lipid messenger OEA links dietary fat intake to satiety. Cell Metabolism, Volume 8, Issue 4, 281-288, 8 October 2008.↑
2. Pistachios are comprised of three monounsaturated fatty acids; oleic - 97.3%, palmitoleic – 2% and gadoleic - 0.7%.↑
3. Institute of Medicine. (2002). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press.↑