Are Pecan Nuts Healthy? You Must Know
Pecan nuts are loved for their soft, sweet taste. But are they healthy and how much can you eat? Find out here.
Are Pecan Nuts Healthy?
Of course. Pecan nuts are very healthy and therefore fit well into a healthy diet. A handful of nuts contains many proteins and healthy fats. In addition, pecan nuts contain many vitamins, minerals and antioxidants.
What are Pecans?
Pecans are very popular nuts. They originate from North America and Mexico. Pecan nuts grow on the pecan tree, a large deciduous tree that belongs to the hickory family.
The pecan nut is somewhat similar in appearance to the walnut. This nut is characterized by its rich and buttery shell with a beige color on the inside and a golden brown color on the outside.
These nuts have a sweet, soft and rich taste. As a result, pecan nuts are not only eaten as a snack and in muesli, but are also often used in both savory and sweet dishes.
Nutritional Value of Pecans
Below you can read the nutritional value of pecan nuts (25 grams).
- Energy: 180 kcal
- Fat: 18 g
-Of which saturated fat: 1.6 g - Carbohydrates: 1.1 g
-Of which sugars: 1 g - Fiber: 2.4 g
- Protein: 2.3
- Salt: 0 g
What nutrients do pecans contain?
Below you can read which and how many nutrients a handful (25 grams) of pecan nuts contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 103 mg | 3500 mg |
| Calcium | 18 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 30 mg | Men 350 mg Women 300 mg |
| Iron | 0.6mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 1 µg | 70 µg |
| Vitamin A | 1 µg | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 1 mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.17 mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.03mg | 1.6mg |
| Vitamin B6 | 0.05mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 6 μg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 0.3mg | 16 mg |
| Vitamin C | 0 mg | 75 mg |
| Iodine | 1 μg [1] | 150 μg Pregnant and/or lactating women 200 μg |
What are the health benefits of pecans?
Pecan nuts have several health benefits. They are rich in proteins and healthy fats. The most important health benefits are listed below.
Pecan nuts contain many important nutrients
Pecan nuts are packed with vitamins and important minerals, such as various B vitamins and beta carotene. These nutrients are vital. It contains a lot of thiamin (0.17 mg), which plays an important role in our energy metabolism. Vitamin B6 also has a high content. This is a vitamin that is important for the breakdown and construction of amino acids.
A source of various antioxidants
Pecan nuts are a rich source of various antioxidants. Antioxidants can probably protect our body against damage to tissues and cells caused by free radicals. They have an anti-inflammatory effect.
Free radicals are caused by normal body processes and external factors, such as smoking and the sun. This damage caused can probably cause premature aging and various diseases in the long term. Some of the antioxidants are also a vitamin, such as the powerful antioxidant vitamin E.
They contain a lot of protein
The pecan nut is a good source of protein. One handful contains no less than 2.3 grams of protein. Proteins are important building materials for repairing and creating new cells.
Proteins consist of the building blocks of amino acids, which have various functions in our body. For example, they play a role in our energy metabolism and are important for hormones.
Are good for your heart
Pecan nuts consist largely of fats, most of which consist of monounsaturated fatty acids. These fatty acids can lower LDL cholesterol (the bad cholesterol) and thus reduce the risk of cardiovascular disease.
In a study among 204 subjects, an improvement in the ratio of total cholesterol to HDL cholesterol (healthy cholesterol) was found. The test subjects ate 30 grams of pecan nuts per day for 12 weeks.
A good source of fiber
Pecans are an excellent source of fiber. They contain 2.4 grams of dietary fiber per handful. Fibers can also reduce the risk of cardiovascular disease. However, these fibers have even more health benefits.
This way they can help maintain a stable sugar level. Fiber causes blood sugar levels to rise less quickly. Fibers also support healthy intestinal function and can provide a longer satiety effect, which reduces the risk of obesity and related diseases.
In a small 4-week study of 26 subjects, a diet rich in pecans appeared to help the body use insulin more efficiently. Insulin ensures that your body can transport glucose (sugar) from your blood to the body cells.
May possibly improve your brain function
Polyunsaturated and monounsaturated fatty acids are associated with brain health benefits. For example, it could potentially reduce the risk of depression and improve concentration and memory.
A large 40-year study was also conducted among more than 15,000 women who ate nuts at least 5 times a week. This seemed to improve long-term memory. Also in a study among 4822 Chinese women and men, the risk of impaired cognition was 10% less if they ate at least 10 grams of nuts per day.
RESUME
Pecan nuts contain healthy unsaturated fats, which reduce the risk of cardiovascular disease and may have a positive effect on your brain. They also contain a lot of fiber, proteins and vitamins and minerals.
Are pecans good for weight loss?
Pecans are a good choice for weight loss, as long as you eat them in moderation. It is an energy-dense food, so you can quickly get too much energy with a small amount.
This makes losing weight more difficult and leaves you with less room for other foods. A varied diet is important to get all the nutrients.
The proteins, fats and fibers can ensure a longer feeling of satiety. The proteins can also ensure that you lose less muscle mass while losing weight. This keeps your energy needs higher, making weight loss easier.
Walnuts or pecans? Which is healthier?
These nuts look similar in appearance, but are they both equally healthy? We have sorted it out for you. In terms of calories, these nuts are about the same. The walnuts do contain a lot more protein, namely 4 grams compared to 2.3 grams.
Walnuts also beat pecans in terms of iron. However, pecan nuts do contain more thiamin. In our article ‘ top 9 healthiest nuts ‘ you can read which nut is ultimately the healthiest.
How many pecans can you eat per day?
Despite all the health benefits, the fact remains that pecans are high in calories. Therefore, eat them in moderation. A good guideline is to limit it to one to two handfuls per day.
It is better not to eat a handful of pecan nuts every day. By alternating with other nuts you keep it varied and tasty. This way you get all the necessary nutrients.
When are pecans dangerous?
Do you have a nut allergy? Then unfortunately you cannot eat nuts. They then have a negative effect on health. Then choose seeds, provided you do not have a cross allergy.
Seeds contain much of the same nutritional value as nuts. People with nut intolerance can sometimes eat pecan nuts in small quantities without any complaints.
Conclusion
Pecan nuts, like all nuts, are a healthy addition to a healthy and varied diet. It is a nutritious snack. They are good for your heart, can improve your brain function and contain many important nutrients.
Do alternate with other nuts, such as cashew nuts, macadamia nuts and peanuts . All types of nuts contain different nutrients. This way you get the most benefit from the health benefits of the different types of nuts.
