Are Pecans Good For You: Benefits, Nutrients & How To Eat 2024

Pecans are a buttery flavor type of tree nut that takes a spotlight during the holiday season and appears in numerous dessert recipes like pecan pie, cinnamon rolls, and candied pecans. 

Without added sugar and salt, eating raw pecans can provide many health benefits since they contain essential vitamins and minerals. They are a great source of plant-based protein, healthy fats, and fiber. 

Are pecans good for you? Or are pecans bad for you because of their high-calorie, high-fat content? Pecans contain many nutrients that can promote good health for many systems in your body, and are good for you in moderation. This low-carbohydrate, cholesterol-free food can be included in your diet in healthy ways besides just desserts. 

Let’s take a look at seven of pecan’s health benefits, its essential nutrients, downsides, and how you can add these to a healthy, well-balanced diet.

7 Health Benefits Of Pecans

Partaking in a pecan-rich diet provides essential nutrients that can help optimize your health in several areas. Let’s investigate some of their benefits. 

Heart Health Benefits

Regularly eating pecans may help improve heart health and support healthy blood pressure.  Consuming plant-based sources of monounsaturated fats,^[1] like pecans, can help prevent coronary heart disease.

Recent trial research^[2] shows that daily pecan consumption can lower cholesterol levels in individuals at risk for cardiovascular disease. 

Gut Health Benefits

Eating pecans may help prevent chronic diseases since they are rich in fiber and prebiotics.^[3] In your intestines, you have good bacteria and bad bacteria. 

You need to maintain a constant replenishment of good bacteria for optimal gut health. The fiber and prebiotics in this nut help to feed the good bacteria and keep your digestive system running smoothly. 

Brain Health Benefits

To optimize your brain function, you need a good balance of key minerals, and pecans can help provide many of those. The rich antioxidant content, vitamins, and minerals that pecans supply can help protect against nutrient deficiencies linked to brain illnesses like Parkinson’s or Alzheimer’s disease. One of these such nutrient deficiencies is manganese.^[4] 

Immune System Health Benefits

Keeping your immune system strong is essential for your overall health, and regularly eating pecans may help you stave off illness. Nutrients in pecans like manganese, zinc, and vitamin E help to reduce inflammation and support your immune system. 

Studies show^[5] that consuming pecans daily for just four weeks can increase the number of antioxidants in your blood, which help to fight off disease-causing free radicals.

Skin Health Benefits

If you’re trying to maintain your skin integrity, a diet high in healthy fat intake can contribute to your goals. Newer research^[6] says that omega-3 fatty acids present in pecans help to decrease inflammation, improve the skin’s barrier function, and increase skin hydration which can prevent scaling and dryness. 

Weight Health Benefits

Obesity puts a person at a higher risk for disease and illness. One study^[7] concluded that eating nuts daily over time can help reduce the risk of obesity. 

In order to lose weight, your body needs fiber, protein, and healthy fats as fuel for your metabolic health. Pecans are a satisfying snack that can help keep you full, resulting in slower digestion and fewer food cravings. 

Over 49%^[8] of the healthy fats in pecans are oleic acid. Research shows consuming a diet rich in oleic acid that pecans contain may help reduce stubborn abdominal fat^[9] and body weight. 

Blood Sugar Health Benefits

Another one of the health benefits of eating pecans is helping to maintain healthy blood sugar levels. Pecans are a low-glycemic index food, meaning they won’t spike your blood sugar after eating them. 

Blood sugar spikes cause unwanted fatigue after your levels begin to crash, so it’s best to avoid them if possible. 

Research shows^[10] the manganese in pecans has the ability to enhance insulin secretion and improve glucose tolerance. 

Pecans also contain around 3 grams of fiber per serving, and a review of the effects of dietary fiber intake^[11] shows a significant reduction in the risk of Type 2 diabetes. 

Pecans Nutrition

Pecans can make an excellent addition to a nutritious diet since they contain vitamins and minerals like vitamin A, folate, and iron. 

Portion sizes matter, as one ounce of pecans, contains about 20 grams of fat, which is 30% of your recommended daily value. 

However, over 17 grams of its total fat content are from healthy fats like polyunsaturated and monounsaturated fatty acids. In comparison, pecans contain only 1.75 grams of saturated fats, which is the kind of fat you need to limit closely. 

Here is the more detailed nutritional value^[12] of an ounce of pecans.

Name	Amount
Energy	196 calories
Protein	2.6 grams
Total lipid fat	20.4 grams
Carbohydrate	3.94 grams
Total dietary fiber	2.72 grams
Total sugars	1.12 grams
Calcium, Ca	19.8 milligrams
Magnesium, Mg	34.3 milligrams
Phosphorus, P	78.5 milligrams
Potassium, K	116 milligrams
Sodium, Na	0 milligrams
Zinc, Zn	1.28 milligrams
Beta carotene	8.22 micrograms
Total cholesterol	0 milligrams

Possible Downsides

While eating pecans in moderation is safe and healthy for most people, as with any food there may be a risk if you overeat. Pecans should also be avoided if you have a tree nut allergy. 

Overeating Pecans

Eating pecans regularly can be good for your health, but overindulging in this high-calorie and high-fat snack may lead to weight gain. Choosing pecans that are all-natural and do not have added salt or sugar will help to avoid adding an even higher chance of weight gain. 

Additionally, eating multiple servings of pecans, especially at once, can cause digestive discomfort like bloating, gas, and diarrhea due to the high-fat content. Stick to conservative serving sizes, such as one ounce, for your overall health. 

Food Allergen 

Pecans fall under the tree nut category, making them a top food allergen to be aware of. Pecans are bad for you if you are allergic to them. You’ll need to take caution with eating pecans if you know you’re allergic to other tree nuts like

• Cashews
• Coconut
• Almonds
• Walnuts
• Pistachios
• Brazil nuts

Since tree nuts are a common allergen, if you experience symptoms after eating pecans or another nut, you may be intolerant or allergic to it. Some reactions^[13] may be more severe and can cause anaphylaxis, but common allergy symptoms can also include itchy mouth, throat, or lips, sinus congestion, and upset stomach. 

Ways To Add Pecans To Your Diet

There are many ways to add this superfood to your meal plan. Using pecans in a healthy way instead of in desserts with excessive sugar, salt, and fat is important in preventing disease. 

Pecans can make a healthy snack that can replace unhealthy processed snacks like greasy potato chips, crackers, and snack bars. 

You can still get the crunch you’re looking for without sacrificing your health and body. Choosing raw pecans is the healthiest way to eat pecans. Here are a few specific ideas for adding them to your diet.

• Since portion sizes are important to stay in line with a well-balanced diet, preparing ahead one serving for each day can save you time and extra calories. One ounce of pecans is about 19 pecan halves, and these can be divided easily into small snack bags in a matter of minutes. 
• Enjoy some sweet crunch in your breakfast by adding pecans to your oatmeal, pancakes, muffins, or cereal. 
• Raw pecan pieces can be chopped for salad toppings or to add in quinoa, rice, or pasta. 
• Easily toast your pecans by heating them on a baking sheet lined with parchment paper for six to ten minutes in a 350-degree oven, turning them halfway through. 
• Add pecans to your favorite roasted vegetable dishes like Brussels sprouts, sweet potatoes, and butternut squash. 
• Create healthy energy bites with dates and finely ground pecans, oats, and honey. 
• Use pecan crust to coat before baking your lean protein options like fish, chicken, and pork. 

Conclusion

Pecan nuts are good for you, in moderation, and if you’re not allergic to them. Including raw pecans in your diet can provide health benefits to your heart and can help you maintain a healthy weight. Your brain function can also benefit from its rich unsaturated fat content. 
Many processed foods include pecans in their ingredient list but also contain sugar and unhealthy fats. Always be sure to check the ingredient list to choose quality products with minimal added sugars and fats.

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