We often think of pecans during the holiday season as part of Grandma’s sugar-loaded pies, but did you know they can actually be good for you? Once you remove the sweet coating, raw pecans are one of the healthiest nuts out there. Not to mention delicious. By the end of this post, you’ll be adding them to your meals and snacks daily.
1. Pecans are High in Nutrients
When you break down pecan nutrition facts, you’ll see that they’re packed with more than 19 essential vitamins and minerals. As a complex whole food, pecans hold multiple health-promoting nutrients and bioactive compounds. They’re a good source of vitamin E, which is an antioxidant that protects your cells from damage. Pecans are also a good source of thiamine, which helps convert food into energy, and an excellent source of manganese, which is important for bone health and cell protection. Copper is another key mineral found in pecans that can help nerve cell function, immune health and red blood cell production.
Many people don’t realize that pecans are a heart-smart choice. A recent study found that a handful of pecans each day (about 19 pecan halves) helped improve some markers of cardiometabolic disease, which includes certain cardiovascular and metabolic diseases. Pecans contain primarily unsaturated fats, but are among the highest in monounsaturated fats compared to other nuts, which can help lower your LDL (bad) cholesterol levels and reduce your risk of heart disease. Pecans also contain antioxidants that can help reduce inflammation in your arteries, which can lead to heart disease.
3. Pecans May Improve Digestion
Pecans are high in fiber, which is essential for your digestive health. One serving of pecans holds about 3g of dietary fiber, which is 11% of your daily value. The fiber in pecans helps keep your digestive system running smoothly by adding bulk to your stool and promoting regular bowel movements. Eating pecans can help prevent constipation and other digestive issues.
Pecans are a low-glycemic-index food, which means they don't cause a rapid spike in blood sugar levels. While there haven’t been significant studies on the subject, this makes them a good food choice for people with diabetes or those who are trying to maintain healthy blood sugar levels. Pecans also contain compounds that may help improve insulin sensitivity, which can further help regulate blood sugar levels.
5. Pecans May Help with Weight Loss
Despite their high-calorie content, pecans may actually help with weight loss. While pecans and nuts in general aren’t burning body fat, they are high in fiber and protein (about 3g of each), which can help you feel full and satisfied for longer periods of time. This helps those seeking to lose a few pounds stave off hunger and cravings, lowering their overall caloric intake. However, you do need to be mindful of portion size. A handful of pecans (1 oz. or ¼ cup) is around 200 calories with 20g of (mostly unsaturated) fat, so it’s helpful to measure out your snack to avoid overindulging.
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6. Pecans Promote Brain Function
Pecan benefits consistently appear to outweigh the disadvantages. Higher levels of monounsaturated fats, which a serving of pecans includes 12g, have been shown to decrease cognitive decline and inflammation. There has also been a 40-year-long study of over 15,000 women that showed higher consumption of nuts in general improved long-term cognitive function.
7. Pecans May Help Prevent Cancer
Pecans contain several antioxidants that may help prevent cancer. Specifically, they are high in polyphenols, which have been shown to inhibit the growth of cancer cells in test-tube studies. More research is needed to confirm these findings, but the potential health benefits of pecans are promising.
So are pecans healthy? Yes, pecans are a delicious and nutritious food choice that offer multiple health benefits. They’re high in nutrients, heart-healthy, may improve digestion, lower blood sugar levels, aid in weight loss, promote brain function, and may even help prevent cancer. However, there can always be too much of a good thing. It’s important to remember that the pecan serving size is 1 oz. (or about 19 pecan halves). So the next time you're looking for a healthy snack or ingredient for your meal, consider reaching for pecans. Your body will thank you!
Yes, pecans are a delicious and nutritious food choice that offer multiple health benefits. They're high in nutrients, heart-healthy, may improve digestion, lower blood sugar levels, aid in weight loss, promote brain function, and may even help prevent cancer. However, there can always be too much of a good thing.
Pecans are also uniquely high in good fats and other heart healthy nutrients which is why this special nut is certified by the American Heart Association's® Heart-Check Program.
Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied. Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.
A one-ounce serving of pecans (about 19 pecan halves) contains about 3g of fiber, which can help slow sugar absorption into your bloodstream. This can help prevent blood sugar spikes and crashes, which are common in people with diabetes.
Like many other nuts, pecans contain a high percentage of fat and can lead to diarrhea if too many are eaten in a short amount of time. Over-consumption may also lead to digestive issues like gas and bloating. Recommendation: One ounce (15-19) pecan halves per day.
Pecans, like other nuts, are high in potassium.This does not mean they are off limits on a kidney diet. However, limiting the amount and how often pecans are consumed is suggested. The suggested portion size of pecans may be less than 1 ounce.
Pecans also play a role in reducing the risk of heart disease because they have an abundance of “good” heart healthy fats. These unsaturated fats can have a protective effect by lowering total blood cholesterol when eaten in moderation. Pecans contain no cholesterol and no trans-fat.
People who are allergic to pecans show symptoms of vomiting, hives, swelling of the throat and tongue, and shortness of breath and dizziness caused by the release of a chemical known as histamine.
“Eating a handful of pecans each day can help satisfy cravings for unhealthy snacks and provide a nutritious boost to any meal. Furthermore, pecans can also be included as part of a healthy diet when combined with other nutrient-rich foods in moderation.”
Pecan contains monounsaturated fatty acids, which are good for liver health. Also, the vitamin E present in pecan protects the body from liver diseases.
Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. In one study, pregnant people at-risk for gestational diabetes had lower blood sugar after eating pistachios versus the group that consumed whole wheat bread.
Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream. These qualities make bananas a healthy, go-to snack for people with diabetes.
Triglyceride levels went down for participants on the pecan-enriched diet (by 5.7 percent) whereas they went up for those on the Step I diet (4.8 percent). “We found that the pecan diet actually lowered bad cholesterol about twice that of the heart-healthy diet,” said Dr. Rajaram. Dr.
According to researchers at Texas A&M University, pecans may help prevent obesity, reduce inflammation, and increase energy consumption; and together with their high nutrient content, these benefits put them in the superfood category.
And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.
Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. So are peanuts — though they are technically not a nut, but a legume, like beans. It's best to choose unsalted or unsweetened nuts. Adding salt or sugar to nuts may cancel out their heart-healthy benefits.
As per a recent study, these nuts are effective in reducing obesity and can also control inflammation. As per the study reported in the journal Nutrients, pecans are effective in reducing obesity and inflammation. The fat found in pecans is a healthy fat called monounsaturated fat.
Speaking of pecan's fiber content, these tree nuts also help to boost our gut health. While the soluble fiber they contain helps to address heart health concerns, as discussed above, it also acts as a prebiotic—or food for our healthy gut bacteria in the gut microbiome.
Introduction: My name is Mr. See Jast, I am a open, jolly, gorgeous, courageous, inexpensive, friendly, homely person who loves writing and wants to share my knowledge and understanding with you.
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