Pregnancy is an era during which the pregnant women need to be very keen on what they consume so as to feed themselves and their developing children. One of the foods that often spark curiosity is pistachios commonly known as pista during pregnancy. Being full of necessary nutrients, pistachios may be nutritious, yet may be it safe to consume it on the regular basis when one is pregnant?
In this article,we will delve into the benefits and risks of eating pistachios during pregnancy, answering frequently asked questions such as “Can we eat pista during pregnancy?” and “How many pista to eat per day during pregnancy?” At the conclusion, you will better understand the answer to the question of whether the pistachios can be included in your healthy pregnancy diet.
Introduction:
In pregnancy, the choices in diet are numerous. The pregnant women want to be assured that they are making the right choices on behalf of them and their babies. Hi there, I Dr Shivani Bhutani well known to many as gynae in Ludhiana working at Eva Hospital. I will share benefits, risk and other factors about eating dry fruits like Pista in pregnancy. As earlier I helped pregnant women and my article readers to know about the pregnant women can eat kiwi or not by answering various questions in my earlier article related to kiwi. Well according to me Pista during pregnancy is often a subject of debate.
Though pistachios contain a lot of vitamins, minerals and healthy fats, one needs to understand its effect on the mother and the baby. The dilemma that many women have is; Is pista good during pregnancy? In this paper, all the possible benefits, potential risks and recommendations regarding consumption of pistachios in a pregnancy diet shall be explored.
Benefits of Pista During Pregnancy
Although small in size, pistachios may be mighty since they are known to offer a broad range of nutrients that may be useful towards maintaining a healthy pregnancy. Let’s take a closer look at how eating pista during pregnancy can benefit your health and the development of your baby.
1. High in Protein and Healthy Fats
Protein is one of the most significant nutrients during pregnancy. It assists in the growth and healing of the tissues of the mother and the baby. Pista during pregnancy is an excellent source of plant-based protein, with approximately 6 grams of protein per ounce. Protein is not the only healthy element that is found in pistachios, they also have healthy fats which are essential to fetal brain development. These fats are particularly the monounsaturated fats which are beneficial to the heart and brain in general.
2. Rich in Essential Vitamins and Minerals
Pistachios are rich in essential vitamins and minerals such as Vitamin B 6, magnesium, and potassium. Vitamin B6 helps in the growth of a brain and nervous system of the baby. Magnesium is useful in the prevention of leg cramps and maintaining the functions of muscles. Potassium assists in the control of fluid and blood pressure which are important during pregnancy.
How Many Pista to Eat Per Day During Pregnancy?
While eating pista during pregnancy offers various health benefits, moderation is key. What is the number of pistas to consume on a daily basis during pregnancy? The most commonly asked questions is that.
1. Recommended Serving Size
Pregnancy is not an occasion to eat a lot of high-calorie foods even though they are healthy. According to experts, 1 portion of pistachios should be about 1 ounce or 28 grams (30-35 nuts) or a handful of it. This serving gives you adequate amount of protein, fiber as well as essential fats without contributing any additional calories in your diet.
2. How to Incorporate Pista into Your Diet
You may take pistachios as snacks or sprinkle on top of other dishes. Adding pista during pregnancy to your salads, yogurt, or even smoothies can be a delicious and nutritious way to include them in your diet. Simply bear in mind that you should not surpass the suggested portion of the dishear to keep the number of calories or sodium down to a minimum.
Can We Eat Pista During Pregnancy?
The question “Can we eat pista during pregnancy?” is one of the most frequently asked. Although pistachio is safe and nutritious, there are several issues to be kept in mind before adding them to your diet.
1. Allergy Considerations
Another food that you should not add to your diet is pistachios as you might be allergic to nuts. Pistachios are not extremely harmful, however, the allergies to the nuts can be strong and lead to such reactions as swelling of the body, rashes, or difficulties breathing. Nevertheless, you should always consult your doctor before trying pistachios just in case you do not know whether you are allergic to them or not.
2. Roasted vs. Raw Pistachios
When purchasing them, you can be perplexed about what to roast or not to roast. Both types of pista during pregnancy are safe, but keep in mind that roasted pistachios may have added salt. There is the possibility of high blood pressure, which could be attributed to the high amount of salt that one consumes during pregnancy and as such, it is advisable to purchase unsalted pistachios.
Is Pista Good During Pregnancy for Baby’s Brain Development?
Many women wonder whether pista during pregnancy can support their baby’s growth. The answer is yes! Pistachios contain a lot of nutrients, which aid in the development of the fetus especially the brain.
1. Supports Brain and Nervous System Development
Pistachios are rich in such essential fatty acids as omega-3 that are very important in developing the brain. The omega-3 fatty acids are involved in the development of the nervous system of the baby and may also aid in cognitive development of the baby in the later pregnancy stages.
2. Folic Acid for Neural Tube Development
Pistachios are also rich in folate (Vitamin B9) that is required during pregnancy. To prevent the occurrence of the neural tube defects such as spina bifida, folate is highly important at the early stages of the pregnancy. Including pista during pregnancy as a part of your balanced diet ensures you get enough folate.
Nutritional Information About Pista
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 159 kcal | 8% |
| Protein | 6 grams | 12% |
| Total Fat | 13 grams | 20% |
| – Saturated Fat | 1.5 grams | 8% |
| – Monounsaturated Fat | 7 grams | – |
| – Polyunsaturated Fat | 3.5 grams | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrates | 8 grams | 3% |
| – Fiber | 3 grams | 12% |
| – Sugars | 2 grams | – |
| Vitamin B6 | 0.3 mg | 15% |
| Magnesium | 34 mg | 8% |
| Potassium | 291 mg | 8% |
| Folate (Vitamin B9) | 14 mcg | 4% |
| Iron | 1.1 mg | 6% |
| Vitamin E | 0.4 mg | 2% |
| Calcium | 30 mg | 3% |
Eating Pista During Pregnancy: Potential Risks
Though pista during pregnancy offers many benefits, there are some potential risks to keep in mind when consuming them.
1. Calorie Density
Pistachios are very high in calories and this implies that one can easily overeat them. Though they contain healthy fats, when taken too much, they cause undesirable weight gain. That is the reason why it is necessary to follow the daily recommendation of serving pistachios.
2. Digestive Issues
Pistachios contain a lot of fiber that may have a positive effect on the digestive system. This is partly when they are consumed in excesses yet they will bring some sort of discomfort in the digestive system such as constipation or bloating. Pregnant women are already more prone to digestive issues, so it’s essential to eat pista during pregnancy in moderation.
Which Dry Fruits to Eat During Pregnancy?
Dry fruits are also helpful during pregnancy besides pistachios. Here are a few examples:
1. Almonds
Vitamin E is abundant in Almonds and it helps in keeping the skin healthy and contributes to immunity. They are also sources of magnesium that promotes muscle activity and lessens the chances of preterm childbirth.
2. Cashews
Cashews are very rich in zinc which builds the immune system and is essential in the growth of the cells of the baby. They also aid in the prevention of constipation, which is a complication in pregnancy.
Conclusion
Pista during pregnancy is a healthy and nutritious option that can provide many benefits for both the mother and baby. Pistachios have a lot to contribute to a balanced diet, including aiding the brain development process, as well as supplying it with the necessary amount of vitamins and minerals. However, moderation is key. It is better to use the suggested portion size so as not to have surplus calories and digestion. Never add pistachios to your pregnancy diet without consulting your health practitioner in case of any questions or allergies.
It is my hope that I Dr Shivani Bhutani via this article has help you to make an informed decision with respect to what you eat when you are pregnant. Be well, and live in this lovely stage of life!
FAQs About Pista During Pregnancy
Pistachios are richly loaded with fibers and thus can be applied to solve the issue of constipation. However, one should keep in mind the quantity to consume to avoid being full and feeling sore.
Yes, pista during pregnancy is safe in the first trimester. Protein and folate are some of the nutrients contained in pistachios and are required during the early pregnancy.
Pistachios are nuts and just in case you have an allergy to nuts you will have some allergic reaction because of consuming them. Before taking any new food in pregnancy diet, you are always advised to consult your health practitioner.
Pistachios have omega-3 fatty acids that are necessary in constructing the brain and nervous system of the baby therefore it is a perfect choice when pregnant.
Pistachios may be consumed as a snack or be included in your food. All you need to do is not exceed the number of daily serving size suggested so that you will not over consume it.
