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Are Pecans Good For Diabetes? Benefits Of Pecans In 2024
Updated on
- Written by Sarah Muoio, Senior Professional Content Writer
Medically reviewed by
Kathy Shattler, MS, RDN
Nuts are tasty and satisfying, long regarded in the nutrition industry as a superfood packed with protein and nutrients. Still, not all superfoods suit those with chronic health conditions like diabetes. Best managed by smart dietary choices, diabetes requires significant control over what you eat and when.
Pecans are among the most popular nuts in the world, exuding that rich, buttery flavor nuts lovers can’t resist. But are pecans good for diabetes? With the many health benefits of pecans, let’s discuss how they impact diabetes.
Are Pecans Good For People With Diabetes?
Yes. Pecans are an excellent food option for people with diabetes because they have a low glycemic index. Eating pecans can offset high-sugar foods to balance out meals and maintain healthy blood sugar levels. Since pecans are also an excellent source of vitamins, minerals, and nutrients, they over numerous health benefits when consumed in moderation.
Nutritional Value Of Pecans
Following a strict diet for diabetes, you’ll need to pay close attention to the nutritional value of your foods. Pecans can be part of a well-balanced diet and help with weight control if used with portion control. A study published in the American Journal of Clinical Nutrition found that nuts caused an increased excretion of[1] fat, increased metabolic rates, and an overall feeling of fullness in some individuals.
A one-ounce serving of pecans[2] contains the following:
- 196 calories
- 20.4 grams of total fat
- 12 grams of monounsaturated fat
- 2.7 grams of dietary fiber
- 2.6 grams of protein
- 0 milligrams of cholesterol
- 0 grams of sodium
As you can see, the nutritional value of pecans is excellent. Additionally, they contain over 19 vitamins and minerals essential for a healthy snack.
Do Pecans Affect Blood Sugar Levels?
People with diabetes must look at how certain foods impact their blood sugar levels to manage diabetes effectively. Pecans have a low glycemic index, which measures how fast foods raise blood sugar levels. Therefore, pecan nut consumption will not cause your blood sugar to spike, even if you have type 2 diabetes.
The fiber and polyphenols in pecans[3] alter the gut microbiota favorably, positively affecting blood sugar control in at-risk adults.
Benefits Of Pecans For Diabetes
There are several health benefits of pecans. They can boost brain function, aid in weight loss, satisfy your salty-snack cravings, and stabilize blood sugars. But do they specifically have any benefits for those with diabetes?
Pecans are among some of the most healthy foods for diabetes. Here’s why!
Pecans Leave You Feeling Full
Because they are packed with essential vitamins, minerals, fat, and nutrients, pecans are a satisfying snack. Eating hearty snacks throughout the day is crucial for people with diabetes. It prevents you from turning to high-carbohydrate foods that are hard to avoid when that mid-afternoon hungry strike kicks in.
They Prevent Heart Disease
Many individuals working to maintain good health wonder which nuts are good for diabetes and heart health. Research from the National Library of Medicine[4] shows that one of the benefits of pecans is that they can effectively lower your risk[3] of cardiovascular disease by reducing cholesterol absorption from the gut, inhibiting specific enzymes, and increasing bile acid production.
Since pecans are a good source of potassium, magnesium, calcium, and other essential vitamins and minerals, eating them in proper serving sizes can help reduce blood pressure.[5] They also contain monounsaturated fats. Compared to foods high in saturated fats, such as potato chips, these healthy fats help manage cholesterol and prevent stroke and heart attacks. However, research shows they do not reduce[6] humans’ low-density lipoprotein or LDL cholesterol levels.
And a 2021 study showed that daily pecan consumption reduced the risk[7] of developing cardiovascular disease in those who ate a high-fat diet. Risk reduction was achieved by alleviating oxidative stress.
Pecans Are Low In Sugar
While you might think of your grandmother’s deliciously sweet pie when looking at pecans, they are surprisingly low in sugar. Pecans also help improve blood glucose levels as part of a healthy diet.
Because pecans slow down the sugar absorption rate from the bloodstream, they prevent blood sugar spikes. They can also help you maintain your energy throughout the day and avoid that mid-afternoon crash many experience.
They Help With Weight Loss
Maintaining a healthy weight is critical to diabetes management. While pecans contain quite a bit of fat, it’s the healthy fat your body needs to lose and maintain weight.
Pecans are an excellent grab-and-go snack with no added sugars and saturated fats typically found in processed food. Therefore, they offer a tasty and satisfying snack option that is also nutritious. As with any food consumption, stick to the recommended serving sizes.
Pecans Are Full Of Flavonoids
Flavonoids are antioxidants found primarily in fruits and vegetables. Those who eat a diet rich in flavonoids are less likely to develop chronic illnesses[8] such as diabetes, heart disease, some cancers, and other brain-related conditions. Since pecans contain more flavonoids than any other nut, following a diet that includes pecans may prevent diabetes progression.
How To Add Pecans To A Diabetes Diet
There are countless ways to increase your nut consumption, from simply grabbing a handful to following a diabetes-approved recipe. Here are some healthy ways to include pecans in your diet if you have diabetes or cardiovascular disease:
Pecan Crusted Fish
Fish is an excellent source of nutrients for those with diabetes because it’s packed with omega-3s and a good protein source. While you can add breadcrumbs to your favorite fish dish, crushed pecans provide a fantastic alternative.
With their distinct texture and buttery flavor, coating your fish with pecans doesn’t simply add a distinctive flavor to your dish. It increases the nutritional value of your meal and helps you maintain a well-balanced diet.
Diabetes-Approved Candied Pecans
Candied nuts are a favorite but not always the best option for diabetics. Still, you can create a diabetes-approved version of this popular snack using Splenda or another sugar alternative. Add pecans, butter, cinnamon, ginger, allspice, and your favorite sugar alternative to a crockpot and let it sit on low for a few hours for a deliciously sweet treat.
Apple Pecan Salad
A crispy, ingredient-filled salad is an excellent food option for anyone, especially diabetics. Pecans pair well with apples, making them great topping options for your favorite salad dish. Find a diabetes-approved salad dressing to top it, and you’ll have a combination of various flavors that will rock your taste buds!
What Nuts Are Good For Diabetes?
Pecans aren’t the only nuts that are good for diabetes. With so many varieties of nuts, how do you know which are suitable for your sugar and which aren’t? Are walnuts good for diabetes? What about macadamia, pistachios, and peanuts?
Walnuts
A study published in the Journal of Diabetes, Obesity, & Metabolism linked walnut consumption to preventing unhealthy food cravings.[9] Consuming walnuts in healthy portion sizes is recommended for those with obesity and type 2 diabetes because it helps promote feelings of fullness which can improve appetite control.
Almonds
According to studies, almonds help those with type 2 diabetes reduce their risk of cardiovascular disease and control glucose levels. The National Institute of Health also notes that almond consumption helps reduce the effects of magnesium deficiency,[10] which is common in people with diabetes.
Pistachios
Pistachios are a great grab-and-go snack option. You can also add them to your favorite dinner recipe, replacing breadcrumbs with crushed pistachios or using them as a crouton alternative in a hearty salad.
A study on the effects of pistachio nut supplements on patients with type 2 diabetes found improved blood sugar in people who eat pistachios as a snack. Pistachios offer a combination of fiber, protein, and healthy fats that helps curb food cravings. So next time you get hungry between meals, grab a handful of pistachios to satisfy your hunger.
Conclusion
With a low glycemic index, being rich in essential vitamins and minerals, and being a great source of fiber, pecans are undoubtedly among the best snack food options for those with diabetes. You can add them to recipes to increase satiety and improve protein intake. Eating in moderation lets you enjoy pecans’ tasty, nutritious benefits and check your blood sugar levels!
+ 10 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Sabaté, J. (2003). Nut consumption and body weight. [online] 78(3), pp.647S650S. doi:https://doi.org/10.1093/ajcn/78.3.647s.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients.
- Kim, Y., Keogh, J.B. and Clifton, P.M. (2017). Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors: Multiple Potential Mechanisms of Actions. [online] 9(11), pp.1271–1271. doi:https://doi.org/10.3390/nu9111271.
- Jiang, X., Liu, X., Malik, V.S., Hu, F.B., Willett, W.C., Manson, J.E., Rexrode, K.M., Li, Y., Hu, F.B. and Bhupathiraju, S.N. (2017). Nut Consumption and Risk of Cardiovascular Disease. [online] 70(20), pp.2519–2532. doi:https://doi.org/10.1016/j.jacc.2017.09.035.
- Luc Djoussé, Rudich, T. and J. Michael Gaziano (2009). Nut consumption and risk of hypertension in US male physicians. [online] 28(1), pp.10–14. doi:https://doi.org/10.1016/j.clnu.2008.08.005.
- Vicente Paulo Campos, Vera Lúcia Portal, Melissa Medeiros Markoski, Alexandre, Bersch-Ferreira, Â.C., Garavaglia, J. and Marcadenti, A. (2020). Effects of a healthy diet enriched or not with pecan nuts or extra‐virgin olive oil on the lipid profile of patients with stable coronary artery disease: a randomised clinical trial. [online] 33(3), pp.439–450. doi:https://doi.org/10.1111/jhn.12727.
- Guarneiri, L.L., Paton, C.M. and Cooper, J.A. (2021). Pecan-enriched diets decrease postprandial lipid peroxidation and increase total antioxidant capacity in adults at-risk for cardiovascular disease. [online] 93, pp.69–78. doi:https://doi.org/10.1016/j.nutres.2021.07.004.
- Harvard Health. (2020). The thinking on flavonoids – Harvard Health. [online] Available at: https://www.health.harvard.edu/mind-and-mood/the-thinking-on-flavonoids.
- Farr, O.M., Tuccinardi, D., Upadhyay, J., Oussaada, S.M. and Mantzoros, C.S. (2017). Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double‐blind, placebo‐controlled, cross‐over fMRI study. [online] 20(1), pp.173–177. doi:https://doi.org/10.1111/dom.13060.
- Nih.gov. (2013). Office of Dietary Supplements – Magnesium. [online] Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
Written by:
Sarah Muoio, Senior Professional Content Writer
Medically reviewed by:
Medically reviewed by:
