American Pistachio Growers Celebrate World Pistachio Day with Good News

Just a week after the Dietary Guidelines Advisory Committee released its report to the Secretary of Health and Human Services and the Secretary of the U.S. Department of Agriculture (USDA), American Pistachio Growers, the trade association representing more than 625 pistachio grower members in California, Arizona and New Mexico is celebrating the good news today – on World Pistachio Day.

People who eat tree nuts on a daily basis, including pistachios, are making healthy choices, according to the report. The recommended guidelines emphasize a diet higher in plant-based foods including vegetables, fruits, whole grains, nuts and seafood to lower the risk of chronic diseases, particularly those associated with obesity. These recommendations are consistent with the findings of numerous science-based studies on the role of tree nuts, including pistachios, in preventing obesity and providing other health benefits. The report provides the scientific evidence for the next edition of the Dietary Guidelines for Americans, which are expected to be published by the end of 2015.

About two-thirds of U.S. adults are overweight or obese and about half of adults have one or more preventable chronic diseases. Poor dietary and physical activity patterns are associated with these conditions. Pistachios have been shown to play a positive role in weight management, blood sugar management, heart health and as a post exercise snack.

“It’s no wonder that more than 1/3 of Americans are obese. We’re eating too much salt, saturated fat, refined grains and added sugar resulting in excess weight, unhealthy blood sugar levels and deficiencies in calcium, fiber, folate, magnesium, potassium and vitamins A, D, E, and C,” says Cheryl Forberg, Nutrition Ambassador to American Pistachio Growers.

Forberg continues, “Thankfully, the new guidelines suggest more whole foods: vegetables, fruits, whole grains, dairy, nuts, such as pistachios, and seeds to offset our nutrient needs and promote healthier weights and blood sugar levels.” One of the nation’s leading advisors on health and nutrition, Cheryl is a New York Times bestselling author, James Beard award-winning chef and the nutritionist for NBC’s “The Biggest Loser.”

Pistachios a Source of Important Shortfall Nutrients

Pistachios can help consumers meet a minimum of shortfall nutrients identified by the Dietary Guidelines Advisory Committee while limiting overconsumption of sodium and saturated fatty acids. These nutrients include vitamins A, D & C, folate, calcium, magnesium, fiber, potassium, and iron for adolescent and premenopausal women. Of these, calcium, vitamin D, fiber, potassium and iron are considered of public health concern.

A 1-ounce 160 calorie serving of pistachios provides:

290 mg potassium (8% Daily Value)
3 g total fiber (12 % Daily Value) making pistachios a “good” source of fiber
6% Daily Value of iron
8% Daily Value for magnesium

In addition, unsalted pistachios are a sodium-free food. Pistachios provide 13 g of total fat primarily monounsaturated fatty acids (7 g) and polyunsaturated fatty acids (4 g) with about 1.5 g saturated fatty acids.

Three USDA-Recognized Healthy Diet Patterns Include Nuts

The Committee encouraged consumers to adopt dietary patterns low in saturated fat, added sugars and sodium. These include Healthy U.S.-Style, Healthy Vegetarian and Healthy Mediterranean diets. Such patterns are:

Rich in vegetables, fruits, whole grains, seafood, legumes, and nuts such as pistachios
Moderate in low- and non-fat dairy products
Lower in red and processed meat
Low in sugar sweetened foods and beverages and refined grains

About American Pistachio Growers

American Pistachio Growers (APG) is a non-profit voluntary agricultural trade association representing more than 625 grower members in California, Arizona and New Mexico. APG is governed by a democratically-elected board of directors and is funded by growers and independent processors with the shared goal of increasing global awareness of nutritious American-grown pistachios. For more information, visit AmericanPistachios.org.

The Truth About Kale

Kale is a Nutritional Powerhouse!

By Kathleen M. Zelman, MPH, RD, LD; WebMD Expert Column

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.

Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

Kale is a Nutritional Powerhouse

One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Super-Rich in Vitamin K

Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.

Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.

But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.

Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.

Eat More Kale

In summer, vegetable choices abound. But during the cooler months, there are fewer in-season choices — with the exception of kale and other dark, leafy greens that thrive in cooler weather.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color.

Store kale, unwashed, in an airtight zipped plastic bag for up to five days in the refrigerator.