Pecans have been a staple in North American delicacies for hundreds of years, coming into industrial agriculture within the Eighties. You could find them in all the pieces from premium nut mixes to vacation pies.
However are they good for you? The reply is sure–carefully. Learn on to discover the nutrient profile and well being advantages of consuming pecan nuts, in addition to some potential unwanted side effects to look out for when incorporating them into your eating regimen.
Dietary profile
Pecans are a dietary powerhouse, with only one ounce offering:
Energy: 196
Protein: 2.5 grams
Monounsaturated fats: 11.6 grams
Polyunsaturated fats: 6.1 grams
Fiber: 2.7 grams
Copper: 38% of the Every day Worth (DV)
Vitamin B1 (Thiamine): 16% of the DV
Zinc: 12% of the DV
Magnesium: 8% of the DV
Iron: 4% of the DV
They’re additionally a wonderful supply of antioxidants, rating among the many highest in comparison with different nuts like almonds. Pecans’ antioxidants embody:
Vitamin E: 7% of the DV
Ellagic acid
Flavonoids
These compounds assist shield the physique from oxidative harm, probably decreasing your threat of persistent illness.
Why is consuming pecans good for you?
Listed below are some particular, note-worthy methods pecans can help your well-being:
Coronary heart Well being
All nuts are good for cardiovascular wellness, however pecans are particularly useful. One research discovered individuals at excessive threat for coronary heart illness who ate pecans day by day for eight weeks skilled a:
5% discount in complete ldl cholesterol
6% to 9% lower in LDL (dangerous) ldl cholesterol
Researchers attributed these outcomes to pecans’ excessive monounsaturated fats and antioxidant content material. However these nuts additionally include plant sterols, which fight coronary heart illness by:
Inhibiting ldl cholesterol absorption within the intestines
Decreasing systemic irritation
The magnesium in pecans can be useful for reducing blood stress. So, when you’re involved about your coronary heart well being, swap your regular afternoon snack for a handful of pecans.
Weight Loss
Regardless of their high-calorie content material, research present that pecans can truly enable you to drop extra pounds, particularly when mixed with bodily exercise.
The fiber, protein, and wholesome fat in these nuts maintain you feeling fuller longer, probably decreasing cravings and overeating. This long-lasting satiety mixed with a low-glycemic index rating means they gained’t trigger spikes in blood sugar, probably stopping metabolic ailments like kind 2 diabetes.
That is another excuse to swap high-glycemic snacks like sweet or cookies for good-for-you pecans.
Digestive Well being
Pecans can even enhance digestive well being, as they’re a unbelievable supply of dietary fiber. This fiber:
Boosts stool bulk
Promotes regularity
Acts as a prebiotic, feeding useful micro organism within the intestine
And by nourishing good intestine micro organism, you’re doing greater than supporting digestion. Research have discovered a powerful hyperlink between higher digestive well being and decrease dangers of persistent illness.
That’s as a result of the intestine microbiome influences many different facets of your well-being, together with:
Immunity
Temper and nervous system steadiness
Liver well being
Sharper Focus and Reminiscence
The ample antioxidants in pecans are additionally nice on your mind. As beforehand talked about, these compounds struggle stress and irritation, which protects mind cell well being and reduces the danger of cognitive decline.
Analysis means that vitamin E, specifically, helps reduce oxidative harm within the mind, which may sluggish the development of ailments like Alzheimer’s and Parkinson’s.
Potential unwanted side effects of consuming pecans
With all these well being advantages, consuming a lot extra pecans could also be tempting. And whereas that may be constructive to a degree, there are some potential unwanted side effects to think about:
Excessive caloric content material
Because of their high-fat content material, pecans are extraordinarily calorie-dense. And whereas research help the weight-loss-boosting advantages of those nuts, consuming an excessive amount of of any meals can result in the other impact.
So stick with the really useful serving of 1 ounce. And when you use pecans in baked items, be additional cautious to not overindulge.
Digestive points
Excessive-fat, fibrous meals like pecans take longer to digest. So, consuming too many may result in signs like:
Nausea
Bloating
Fuel
Diarrhea
These nuts additionally include compounds known as phytates and tannins, which may disrupt digestive enzyme perform, additional contributing to gastrointestinal issues.
Take pleasure in pecans carefully and as a part of a balanced eating regimen to attenuate these dangers.
Impaired mineral absorption
The phytates in pecans additionally bind to and impair the absorption of essential minerals like:
Which means overindulging may result in decrease mineral ranges within the physique. Nevertheless, in comparison with different nuts, pecans include considerably much less phytic acid (roughly half the quantity of almonds).
Attempt soaking or roasting your pecans to additional cut back the content material of this antinutrient.
Tricks to reap the well being advantages of pecans
Pecans are a particularly good-for-you snack–and a flexible addition to any balanced eating regimen. Attempt incorporating them into your meals by:
Chopping and sprinkling them in your morning oatmeal
Including them to your favourite salad for additional crunch, protein, and wholesome fat
Tossing them with different nuts, seeds, and dried fruits
Grinding them into flour for a gluten-free baking various
By including extra of those nuts to your eating regimen, you’re not simply boosting your coronary heart well being and digestive well being however supporting your longevity–and having fun with a scrumptious deal with alongside the best way. So begin having fun with them, keep watch over how you’re feeling, and get occurring the journey to a more healthy you.
References:
Pecan – an outline | ScienceDirect Subjects
Pecans – uncooked
Pure antioxidants from some fruits, seeds, meals, pure merchandise, and related well being advantages: An replace – PMC
Pecan-enriched eating regimen improves ldl cholesterol profiles and enhances postprandial microvascular reactivity in older adults
Pecans decrease low-density lipoprotein ldl cholesterol in individuals with regular lipid ranges
Results of Nut Consumption on Blood Lipids and Lipoproteins: A Complete Literature Replace – PMC
Plant Sterols and Plant Stanols in Ldl cholesterol Administration and Cardiovascular Prevention – PMC
Impact of dietary fiber on constipation: A meta evaluation – PMC
Potential Prebiotic Properties of Nuts and Edible Seeds and Their Relationship to Weight problems – PMC
Impression of Nut Consumption on Cognition throughout the Lifespan – PMC
The full antioxidant content material of greater than 3100 meals, drinks, spices, herbs and dietary supplements used worldwide
Vitamin E and Its Molecular Results in Experimental Fashions of Neurodegenerative Ailments – PMC
Plant Meals Wealthy in Antioxidants and Human Cognition: A Systematic Assessment – PMC
Useful Results of Walnuts on Cognition and Mind Well being – PMC
Phytate: influence on surroundings and human vitamin. A problem for molecular breeding – PMC
Partial alternative of wheat flour by pecan nut expeller meal on bakery merchandise. Impact on muffins high quality – ScienceDirect
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