As fall approaches, a new study suggests pecans are a healthy year-round snack that just happens to pair well with those pumpkin-spiced lattes. 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.
“Obesity and diabetes numbers are increasing in modern society worldwide, and the trend in high-fat diet consumption is one of the main reasons, besides lifestyle and genetic predisposition,” said Luis Cisneros-Zevallos, Ph.D., professor of horticulture and food science at Texas A&M. “People are searching for healthier options, and we have now shown pecans are a healthy tool consumers have in their hands.”
A team in the university’s nutrition lab conducted research using mice fed a high-fat diet. They found that pecans supported the breakdown of adipose (fatty) tissue, potentially aiding in weight loss and reducing obesity. They also reduced levels of low-grade which, over time, can become chronic and lead to health issues like fatty liver disease and diabetes.
Lisa Russell covers health and aging for both West Newsmagazine and Mid Rivers Newsmagazine. She is a West St. Louis County native [Parkway South, class of 1979] and graduate of Mizzou’s journalism school. She and her husband have three grown children.
FAQs
Benefits of Pecans
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.
Is pecan a superfood? ›
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.
What happens if I eat pecans every day? ›
Pecans have been certified as a “Heart-Healthy Food” by the American Heart Association1. Why is that, you ask?... Clinical research published in the Journal of Nutrition found that eating a handful of pecans each day may help lower cholesterol levels similar to what is seen with cholesterol-lowering medications2.
Are pecans good for your digestive system? ›
Improves Digestion
Since Pecan nuts are fiber -packed, and 1 ounce provides 11% DV of fiber they promote good colon health and facilitate regular bowel movements. Pecan nuts can prevent constipation and reduce the risk of hemorrhoids and colitis by cleaning out the gastrointestinal system.
What organ does pecans help? ›
Pecans are a type of tree nut that's rich in several key nutrients, including fiber, copper, thiamine, and zinc. They've been associated with many potential health benefits, including improved blood sugar control, heart health, and brain function.
How many pecans a day is healthy? ›
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.
What is the number one healthiest nut? ›
1. Almonds. Relatively low in calories, almonds are an excellent food for health due to their protein, fiber, vitamins, and minerals.
Which is healthier walnuts or pecans? ›
As you can see, walnuts and pecans are both winners in terms of nutritional value. While pecans have fewer calories and more fiber, walnuts offer a higher degree of protein. Whichever you choose, you'll enjoy heart-healthy nutrition with anti-inflammatory, antioxidant, and healthy cholesterol properties.
Are pecans anti-inflammatory? ›
The anti-inflammatory properties of pecans reduced low-grade inflammation that leads to chronic inflammation and the development of a range of prevalent diseases. This also shows pecans maintain body weight and prevent diabetes despite consuming a high fat diet.
What toxins are in pecans? ›
If your dog happens to snatch a pecan that has accidentally fallen to the floor, it's likely nothing to worry about, but pecans are definitely not safe to offer your dog as a treat. These particular nuts may contain a toxin known as juglone1, which can be harmful to your pet (juglone is also severely toxic to horses).
4. Pecans support healthy liver function. Studies suggest that the more nuts you eat, the lower your risk is for nonalcoholic fatty liver disease (NAFLD). Fat buildup in your liver can lead to significant inflammation and scarring.
Should you eat pecans at night? ›
Bedtime Snack
These foods below will help you maximize your sleep. Try eating them at dinner or as an evening snack. Almonds, Pecans, & Walnuts – They contain Melatonin, which is a hormone that regulates sleep cycles. A 1oz serving of almonds will pack about 77 mg of Melatonin.
Do pecans help hair growth? ›
Stimulates Hair Growth: Pecans contain a large amount of the amino acid L-arginine. L-arginine helps support blood flow to the roots of the hair, stimulating healthy growth. Makes Hair Shiny: One of the best ways to make your hair extra shiny is to include lots of omega-3 fatty acids in your diet.
Are pecans probiotic? ›
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.
Which are better for you walnuts or pecans? ›
Nutritional Value
There's little difference between nuts and walnuts in the nutrients they provide, but pecans have slightly fewer calories and offer more fiber than walnuts. If you're creating recipes to encourage weight loss, pecans can give you a bit more of a feeling of fullness, thanks to their fiber content.
What are the benefits of eating pecans before bed? ›
These foods below will help you maximize your sleep. Try eating them at dinner or as an evening snack. Almonds, Pecans, & Walnuts – They contain Melatonin, which is a hormone that regulates sleep cycles. A 1oz serving of almonds will pack about 77 mg of Melatonin.
What do pecans do for your skin? ›
Pecans are loaded with vitamins, minerals, and healthy fats that support healthy skins. These nutrients help fight against damage, support the production of collagen, and leave skin feeling soft and healthy. Rather than loading up on face cream, add a handful of pecans to your diet every day.
