Pecans are tree nut varieties common in the United States and northern Mexico. They are obtained from hickory trees and pack minerals and vitamins.
Pecans have a buttery and rich flavor and are ingredients in main dishes, desserts, and appetizers. Even though pecans constitute many health benefits and nutrients, they are rich in fat and calories, causing some people to doubt their importance in the body. Nutritionists indicate that these tree nuts contain potassium, magnesium, calcium, protein, fiber, and healthy fats, that play essential roles in one’shealth, like boosting heart health and managing diabetes. However, they have high fat and calorie content, leading to weight gain or obesity. This article will explore whether pecans are safe for consumption.
Nutrition Content
Pecans have more fats, fiber, and fewer carbohydrates than various tree nuts. This causes them to be suitable for ketogenic diet people. Additionally, they provide minerals and vitamins, especially vitamin B1 (thiamin), copper, vitamin E (gamma-tocopherol), zinc, and manganese. The major nutrients in nineteen pecan halves or none ounce include 6.9 milligrams (mg) gamma-tocopherol, 1.3 mg zinc, 0.3 mg copper, 0.2 mg thiamin, 1.3 mg manganese, 2.7 grams (g) fiber, 3.9 g carbohydrates, 20.4 g fat, 2.6 g protein, and 196 calories. Adietitian suggested that some nutrients are affected by heat, therefore, roasting nuts might reduce thenutrients’ amounts like carotenoids, thiamine, and vitamin E.
Health Benefits
Lowers Heart Disease Risks
A 2017 study showed that consuming more nuts reduces the chances of contracting heart disease. Another research conducted in 2016 indicated that high pecan intake lowered cancer and heart disease risks. Gamma tocopherol found in pecans prevents artery inflammation. The mono-unsaturated fatty acid present in this nut boosts overall cholesterol levels. Further, beta carotene guards the cells against the impacts of chronic inflammation. Certain research demonstrated that high tree nut consumption, including pecans, was related to lowering “bad” or LDL cholesterol and triglycerides, both of which are primary heart disease risks. Serum lipids’ presence confirms that the cholesterol levels are high. Research has shown that pecan diets de-escalate them in the body, therefore lowering cholesterol. Moreover, these tree nuts have enough monounsaturated fats, which provides healthy fats required in the body for daily functioning.
Support Brain Health
Nutritionists show that vitamin E contents in pecans contain strong brain-boosting properties. A 2010 research found that vitamin E consumers of natural dietary wellsprings have 25% lower chances of contracting dementia. This is contributed by vitamin E’s potential of combating oxidative stress that destroys cells in the entire body, including the brain. Further, pecans have a polyphenol compound called ellagic acid that reduces or prevents cognitive decline. Additionally, they offer higher flavonoids than other varieties. Studies suggest that flavonoids are a class of polyphenols that boost and protect brain functioning. Also, pecans provide copper, suitable for people with conditions such as Alzheimer’s and Parkinson’s diseases. This mineral ensures that neural pathways like dopamine and galactose are functioning. People with learning disabilities leading to concentration challenges, epilepsy, extreme mood changes, and mental illness should take pecan because manganese alleviates these issues.
Improve Healthy Liver Functioning
Research claims that higher nut intake lowers NAFLD (nonalcoholic fatty liver disease). It further explains that fat accumulation in the liver causes notable scarring and inflammation. Contrary to other nuts, pecans are more likely to inhibit this condition because of gamma-tocopherol content. Vitamin E content delays oxidation, hence lowering NAFLD risks.
Boosts Weight Loss
Although nuts are rich in fats, the variety in fruit and tree nuts like olive enhances weight maintenance and loss. They have oleic acid, which increases satiety while improving heart health. Consuming them within 2-4 hours, reducing saturated fats in refined foods, curbing added sugars, and taking plant-based diets promote prolonged weight loss. Since pecans are sweet, satisfying snacks, they are the perfect choice to improve your health. Furthermore, pecans have some amounts of manganese. Taking these tree nuts supplies adequate amounts in the body, which helps reduce weight.
Stabilizes Blood Sugar and Limit Cravings
Nutrition analysis shows that pecans have fiber content equivalent to 11% of Daily Value (DV) and 20.4g of essential fat. These nutrients delay glucose absorption into blood vessels, reducing blood sugar and inhibiting rapid spikes. Based on this, these changes lead to erratic energy and high craving levels immediately after eating. Type 2 diabetes is caused by chronically increased blood sugar. Interestingly, pecans can help manage and prevent diabetes by controlling blood sugar. Medically, insulin provides your cells with energy to draw blood glucose and frequent spikes that cause misinterpretation of signals. Research performed in 2018 found that people who take a high-pecan diet showed notable recovery from insulin sensitivity than those who ate diets without pecans.
Downsides
Allergy
People with nuts tree allergies should shun pecans and nuts such as walnuts, chestnuts, cashews, and almonds. Being allergic to a single tree nut does not mean you avoid every tree nut. However, some tree nuts like walnuts and pecans are closely linked. Pecan-allergic people show symptoms, including breath shortness, vomiting, dizziness, swelling of your tongue and throat.
Have High-Calorie Content
Eating high amounts of pecans might cause digestive disorders and weight gain as they are rich in calories; thus, consuming more than the recommended amount superseding the body’s calorie requirements, causing weight gain. Additionally, pecans contain high-fat contents. The human body cannot absorb excess fats of any kind, such as healthy ones. Overconsumption of these fats might cause diarrhea.
Conclusion
Pecans are rich in certain vital nutrients, including zinc, thiamine, copper, and fiber. These nutrients are linked with several health aids, including stabilizing blood sugar, promoting weight loss, boosting liver functioning, improving brain health, and decreasing heart disease risks. People should incorporate this type of food into their diets. Studies found that many individuals can gobble pecans safely without experiencing side effects. However, some folks are sensitive to certain substances in pecans. Still, others are allergic to tree nuts, and thus they should avoid pecans completely. Research has established that these tree nuts are rich in fats and calories, leading to weight gain.
