Pecans are Packed with Nutrients!
Most people know that pecans are a tasty addition to any dish, but few realize that they’re rich with nutrients and offer a range of health benefits. Pecans are an excellent source of healthy fats, fiber, vitamins and minerals. They can help improve heart health, lower cholesterol levels, and reduce the risk of some chronic diseases. Additionally, they contain phytochemicals that have antioxidant and anti-inflammatory properties.
Other tree nuts, such as almonds, pistachios, and walnuts, offer similar health benefits. However, pecans tend to be lower in calories and fat than other nuts, making them a good nutritious snack compared to other tree nuts.
Let’s take a closer look at the nutritional value of pecans and the various health benefits they offer.
Pecans Nutrition Facts
Serving size: 1 ounce (28 grams)
- Calories: 196
- Fat: 20 grams
- Saturated fat: 2 grams
- Unsaturated fat: 18 grams
- Trans fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 1 milligram
- Potassium: 107 milligrams
- Carbohydrates: 4 grams
- Fiber: 3 grams
- Sugar: 1 gram
- Protein: 3 grams
- Vitamin A: 0% of the Daily Value (Based on a 2,000 calorie diet)
(1 ounce of pecans contains 0% of the DV for vitamin A) - Calcium: 2% of the DV (Based on a 2,000 calorie diet)
(1 ounce of pecans contains 2% of the DV for calcium) - Iron: 4% of the DV (Based on a 2,000 calorie diet)
(1 ounce of pecans contains 4% of the DV for iron) - Folic acid: 8% of the DV (Based on a 2,000 calorie diet)
(1 ounce of pecans contains 8% of the DV for folic acid)
Pecans and Heart Health
Pecans have been shown to help improve heart health. One study found that participants who consumed a diet rich in pecans had lower LDL (“bad”) cholesterol levels and higher HDL (“good”) cholesterol levels than those who did not consume pecans. Pecans can also help reduce the risk of some chronic diseases. One study found that participants who ate at least one ounce of pecans per day had a lower risk of developing type 2 diabetes than those who did not eat any pecans. Additionally, another study found that pecans may help protect against colon cancer.
Carbs in Pecans
Very few carbohydrates are found in pecans. In fact, less than 5% of the calories in pecans come from carbs. This makes them a low-carb friendly food and an excellent choice for people following a ketogenic diet or other carb-restricted diet.
Pecans and Blood Sugar Control
Pecans can also help regulate blood sugar levels. One study found that participants who ate a diet rich in pecans had lower fasting blood sugar levels than those who did not consume pecans. Additionally, another study found that pecans may help improve insulin sensitivity.
Pecans and Weight Management
Pecans can also be helpful for weight management. One study found that participants who ate a diet rich in pecans had lower body weights, BMI, and waist circumference than those who did not consume pecans. Additionally, another study found that pecans may help increase satiety and reduce hunger.
Pecans and the Immune System
Pecans may also help improve the function of the immune system. One study found that participants who ate a diet rich in pecans had a higher level of antioxidants in their blood, which suggests that pecans may help protect against oxidative stress. Additionally, another study found that participants who consumed a diet rich in pecans had a lower risk of developing respiratory infections.
Pecans and Brain Health
Pecans may also help improve brain health. One study found that participants who ate a diet rich in pecans had a lower risk of developing Alzheimer’s disease. Additionally, another study found that pecans may help improve cognitive function.
Fats in Pecans
Pecans are a good source of healthy fats. In particular, they’re a good source of monounsaturated fats, which can help improve heart health and lower cholesterol levels. Additionally, pecans contain phytochemicals that have antioxidant and anti-inflammatory properties.
- Saturated fat: 7.3 grams
- Monounsaturated fat: 13.4 grams
- Polyunsaturated fat: 1.7 grams
Vitamins and Minerals in Pecans
Pecans are an excellent source of vitamins, minerals, and antioxidants. They’re a good source of fiber, vitamin E, magnesium, phosphorus, zinc, and copper. Additionally, they contain phytochemicals that have antioxidant and anti-inflammatory properties.
Pecan FAQs
What is the Main Benefit of Pecans?
Pecans are a good source of monounsaturated fats, which can help reduce the risk of heart disease and improve heart health. Additionally, they contain phytochemicals that have antioxidant and anti-inflammatory properties.
What are Some other Benefits of Pecans?
Pecans may also help regulate blood sugar levels, reduce the risk of some chronic diseases, improve cognitive function, and aid in weight management. Additionally, they may help improve the function of the immune system.
Are there any Risks Associated with Consuming Pecans?
No, there are no known risks associated with consuming pecans. However, as with all nuts, it is important to eat them in moderation as they are high in calories.
How Long Does a Pecan Tree Take to Produce Nuts?
Pecan trees generally take around 7-10 years to produce nuts. However, this can vary depending on the variety of tree and the growing conditions.
What are the Monounsaturated Fatty Acids in Pecans?
Pecans are a good source of oleic acid, which is a type of monounsaturated fatty acid. Additionally, they contain phytochemicals that have antioxidant and anti-inflammatory properties.
How Many Calories are in a Pecan?
There are approximately 196 calories in a one-ounce (28 gram) serving of pecans. However, this can vary depending on the type of pecan and the processing method.
What is the Fiber Content of Pecans?
Pecans are a good source of fiber, with approximately 2.7 grams per one-ounce (28 gram) serving.
What is the Vitamin E content of Pecans?
Pecans are a good source of vitamin E, with approximately 0.9 milligrams per one-ounce (28 gram) serving.
Conclusion
Pecans are more than just a tasty addition to your favorite dishes – they’re packed with nutrients that offer a range of health benefits. Pecans are an excellent source of healthy fats, fiber, vitamins, and minerals that can help improve heart health, lower cholesterol levels, and reduce the risk of some chronic diseases. So go ahead and enjoy some pecans – your body will thank you for it!
