This article explores the potential health benefits of pecans, their nutritional breakdown, and any adverse effects. Take a look.
10 Potential Health Benefits Of Pecans
1. May Reduce Risk Of Heart Disease
As per studies, increased intake of nuts lowers the risk of heart disease. Tree nuts like pecans can lower the levels of disease-causing low-density lipoprotein (LDL) cholesterol and triglycerides (1), (2). LDL or bad cholesterol can clog arteries and cause heart attacks and cardiovascular disease. A study conducted by the New Mexico State University found that people who ate 68 grams of pecans (around 38 pecans) each day had lower levels of LDL cholesterol than those in the control group who didn’t eat nuts. However, due to their high calorie count it would be advisable to stick to portion sizes of around max 16 pecans per day) (https://pubmed.ncbi.nlm.nih.gov/10719404/). Pecans are rich in unsaturated fatty acids that have a positive effect on lowering cholesterol (4), (5). A pecan-rich diet can improve cardiometabolic risk factors, thanks to the presence of oleic acid and phenolic antioxidants (6). Pecans are replete with bioactive components, such as gamma-tocopherol, which can prevent chronic inflammation of the arteries (7). The flavonoids in pecans possess antioxidant properties and may lower blood cholesterol levels (8).
2. May Lower Blood Sugar Levels
Pecans are rich in dietary fiber that helps regulate blood sugar levels (6). One cup of these edible tree nuts contains 10.5 grams of total dietary fiber (9). In general, dietary fiber decreases the absorption of macronutrients in the intestine and delays gastric emptying. This results in lower blood glucose levels (10). A study conducted by the University of Toronto on people with diabetes concluded that adding nuts to your daily diet helps improve blood glucose levels (11).
3. May Promote Brain Function
Pecans are high in gamma-tocopherol, a form of vitamin E (6). Studies state that individuals who consume vitamin E (dietary antioxidant) can lower their risk of dementia (12). This vitamin can fight against oxidative stress (or free radical damage) that may otherwise damage brain cells (13). Pecans are also an excellent source of ellagic acid. This polyphenol can help prevent age-related cognitive decline (14). A study conducted on 150 middle-aged males found that ellagic acid has the potential to improve cognition (15). The monounsaturated fatty acids in pecans also help reduce cognitive decline and improve brain functioning (16). Long-term intake of nuts was linked with improved cognitive behavior in older women (17). Another study conducted by the University of South Australia on 4822 adults aged 55 and over showed that people who consume 10 grams of nuts per day were 40% less likely to have poor cognitive function (18).
4. May Help Fight Inflammation
The phenolic compounds (such as tannins) in pecans can suppress chronic inflammation-causing genes and reduce inflammation (6). Pecans are also a rich source of magnesium that may help fight inflammation too. It may reduce inflammation in the arterial walls and reduce the risk of cardiovascular disease, arthritis, and Alzheimer’s. However, more studies are needed to further understand this mechanism of action in pecans.
5. May Improve Digestion
Pecans are rich in polyphenols such as ellagitannins (ETs) that can function as prebiotics (promote the growth of beneficial intestinal microorganisms). Studies suggest that ETs increase the growth of two common gut bacteria like Bifidobacterium and Lactobacillus (19). Also, pecans are loaded with dietary fiber that helps promote digestive health by regulating bowel movements (20). These tree nuts can reduce the risk of hemorrhoids and gastrointestinal problems and prevent constipation (21). However, more human studies are needed to prove these claims.
6. Are Rich In Antioxidants
Pecans have antioxidant properties, thanks to their bioactive compounds like ellagic acid (22). Oxidative damage has been linked to heart disease, Alzheimer’s, and cancer – and pecans may help reduce the risk. As per one study conducted by the Loma Linda University, USA, the antioxidant capacity of pecans can reduce LDL oxidation in humans (7). The increase in gamma-tocopherol levels with a pecan-rich diet reduces the risk of coronary heart disease (23).
7. May Help With Weight Loss
Pecans are rich in dietary fiber that has the ability to enhance satiety (24), (25). Intake of fiber regulates appetite, increases metabolism, and decreases your urge to eat more. This, in turn, may help with weight loss. The nuts are also rich sources of niacin, vitamin B6, riboflavin, thiamin, pantothenic acid, and folate that help promote metabolism too (26).
8. May Reduce The Risk Of Certain Cancers
Pecan kernel extracts are said to possess anti-proliferative, antioxidant, and cell-protective properties (27). The ellagic acid in pecans has anti-carcinogenic effects that can inhibit rapid proliferation of cancer cells (28). Also, the dietary fiber in pecans may help reduce the risk of colon cancer, and the oleic acid can help reduce the risk of breast cancer (29), (30), (31).
9. May Improve Skin Health
Pecans contain numerous antioxidants, including vitamins A and E, which fight free radicals that otherwise cause premature skin aging. Vitamin A is also great for healing the skin and reducing breakouts. The fiber in pecans is thought to flush out the body’s toxins and promote skin health (32).
10. May Prevent Hair Loss
Pecans are rich in amino acids that promote blood circulation to the hair roots. These tree nuts also are a rich source of iron that may help fight hair loss (33). Note: A higher daily intake of plant-based sources of iron (non heme) is needed in comparison to animal-based iron sources (heme iron) due to their lower absorption capacity by the body. Pecans contain a wide variety of vitamins and minerals. Read on to discover their nutrition profile.
Nutrition Profile Of Pecans
Pecans have a rich nutrient profile, and they contain 19 vitamins and minerals. They are packed with fiber, magnesium, copper, zinc, and vitamin B1. As per the U.S. Department Of Agriculture, 100 grams of pecans contain the following nutrients (9):
Calories: 691 kcal Protein: 17 g Carbohydrates: 9 g Fiber: 9.6 g Iron: 2.53 g Magnesium: 121 mg Zinc: 4.53 mg Copper: 1.2 mg Thiamin: 0.66 mg Riboflavin: 0.13 mg Niacin: 17 mg Pantothenic acid: 0.863 mg Vitamin B-6: 0.21 mg
Minerals like copper and zinc have many health benefits and help boost immune health and brain function as well as skin health, thyroid, and metabolism (34), (35).
Pecan Recipes
1. Quinoa Pancakes
What You Need
Cooked quinoa – ¾ cup Baking powder – ¼ teaspoon Eggs – 2 Pure vanilla extract – ¼ teaspoon Cinnamon – ¼ teaspoon Sea salt – A pinch Raw pecans – As per your requirement
Process
2. Pecan Cheese Crisps
What You Need
Parmesan cheese – 1 ½ cups Toasted pecans – ¾ cup
Process
3. Honey-Pecan Butterscotch Sauce
What You Need
Butter – ½ cup Light brown sugar – 1 cup Cup milk – ¼ cup Honey – ¼ cup Pecans – ¾ cup
Process
4. Pecan Coconut Balls
What You Need
Pecans – 1 ½ cups Unsweetened coconut flakes – ½ cup Vanilla extract – ½ teaspoons Pitted Medjool dates – 1 cup Hemp seeds – 3 tablespoons
Process
5. Butter Pecan Fudge
What You Need
½ cup of butter ½ cup of brown sugar ½ cup of white sugar ⅛ teaspoon of salt ½ cup of heavy whipping cream 1 teaspoon of vanilla extract 2 cups of confectioners’ sugar 1 cup of chopped pecans
Process This is how you can add these nuts to your daily diet. But how many pecans can you eat in a day?
How Many Pecans Can You Eat In A Day?
Pecans are highly nutritive and a great source of healthy fats. Intake of one serving (28 grams) of pecans or 16 pecan halves is recommended at a time. Though pecans are generally considered safe for consumption, they may cause a few side effects. We will explore them in the next section.
Potential Downsides
Pecans are safe to consume with no side effects for most people. However, people with an allergy to tree nuts should avoid intake. Those allergic to tree nuts may experience allergic reactions, dizziness, hives, vomiting, and shortness of breath (36). Pecans are also high in calories and may contribute to weight gain if you eat them in excess. Hence, limit your intake of these tree nuts. Consult your doctor in case of any allergic reactions. Are pecans a superfood? Yes, pecans can be termed as a superfood. They are loaded with many minerals, antioxidants, and vitamins that promote overall health if included as a part of your daily diet. Are pecans bad for your kidneys? No, pecans are not bad for your kidneys. In fact, they are low in potassium and phosphorus, which are usually high in other nuts and may have a negative effect on kidney health. Which is healthier – pecans or cashews? Both pecans and cashews are good for your health. However, the antioxidant, vitamin, and fiber content of pecans is slightly higher than cashews. Watch the following video to understand the numerous health benefits and properties of pecans. It also how they contribute to overall wellness, and thus they might be a great addition to your diet.
