She Strengthens

The Nutritious Power of Pecans

Pecans are a nutritional powerhouse, packed with fiber, healthy fats, protein, and a variety of essential vitamins, minerals, and polyphenols that support overall health. As part of a balanced diet, they may help regulate blood sugar levels, reduce the risk of heart disease, promote brain health, support liver function, fuel the gut microbiome, and even aid in weight management.

Pecan Nutrition: A Closer Look

Compared to other tree nuts, pecans have fewer carbs and more fiber and fat, making them an attractive choice for those following a keto diet. They’re also a rich source of thiamin (vitamin B1), manganese, copper, zinc, and gamma-tocopherol (a type of vitamin E). One ounce of pecans (about 19 pecan halves) provides:

• 11% of the daily value (DV) for fiber
• 20.4 grams of healthy fat
• A range of essential vitamins and minerals

7 Health Benefits of Pecans

1. Balancing Blood Sugar and Curbing Cravings: Pecans’ fiber and healthy fats slow the absorption of glucose into the bloodstream, preventing drastic spikes and dips in blood sugar levels.
2. Reducing the Risk of Heart Disease: Pecans are rich in gamma-tocopherol, which helps prevent inflammation of the arteries, and their fiber, healthy fats, and polyphenols contribute to lower LDL cholesterol levels.
3. Promoting Brain Health: Vitamin E in pecans may help prevent oxidative stress that can damage brain cells, while ellagic acid and flavonoids support brain function and may reduce the risk of dementia.
4. Supporting Healthy Liver Function: Pecans’ high levels of gamma-tocopherol may help prevent nonalcoholic fatty liver disease (NAFLD) by reducing oxidation.
5. Fueling the Gut Microbiome: Pecans’ fiber and polyphenols function as prebiotics, fueling the growth of beneficial bacteria in the gut.
6. Supporting a Healthy Immune System: Pecans’ minerals, including zinc, help create new immune cells and protect them from oxidative damage.
7. Aiding in Weight Management and Body Composition: Pecans may help regulate blood sugar levels, stabilize appetite, and support a healthy gut microbiome, all of which can contribute to weight loss and improved body composition.

Any Downsides?

While pecans are a nutritious addition to a balanced diet, there are two things to consider:

• Tree Nut Allergy: If you’re allergic to tree nuts, avoid pecans and other nuts.
• Calorie Density: Pecans are high in calories, so consume them in moderation to avoid weight gain.

The Best Ways to Eat Pecans

1. Add to Cereal, Oatmeal, or Yogurt: Pecans provide a dose of fiber and healthy fat that can keep you feeling full longer.
2. Make Your Own Nut Butter: Toasted pecans blended with oil and sweetened with maple syrup make a delicious and healthy spread.
3. Add Pecans to Baked Goods: Ramp up the flavor, texture, and health benefits of cookies, brownies, and muffins with chopped pecans.
4. Try a DIY Healthy Granola: Combine chopped pecans, oats, seeds, and healthy oil for a crunchy and nutritious snack.
5. Spice Up Your Salads: Toss raw pecans with spices and bake until crunchy for a tasty and healthy topping.
6. Boost Your Veggie Sides: Add pecans to veggie dishes for a flavorful and nutritious twist.

In conclusion, pecans are a tasty and nutritious addition to a balanced diet, providing a range of health benefits and culinary uses. Enjoy them in moderation as part of a healthy lifestyle.