Back to knowledge libraryPecans
Pecans are a nutritious and versatile nut offering various health benefits, including heart health support, blood sugar regulation, and potential cancer prevention, thanks to their high content of healthy fats, fibre, and antioxidants.
What is the nutrient content of pecans?
A recommended serving size of pecan nuts is 30g, which is about 15 pecan nuts:
What are the health benefits of pecan nuts?
1. Heart Health: The high levels of monounsaturated fats in pecans help reduce LDL (“bad”) cholesterol while increasing HDL (“good”) cholesterol, contributing to overall heart health.
2. Antioxidant Properties: Pecans are rich in antioxidants, including vitamin E and manganese, which help protect the body from oxidative stress and inflammation.
3. Blood Sugar Control: The combination of fibre, healthy fats, and protein in pecans helps stabilize blood sugar levels, making them a good choice for people with diabetes.
Where can I find pecans?
Pecan nuts can be eaten raw, and are commonly used in a variety of sweet dishes, such as pecan pie, pecan praline, and butter pecan ice cream.
References:
British Heart Foundation (2024). Are nuts good for you? Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/are-nuts-good-for-you
[Accessed 10 September 2024].
McKay, D. L., Eliasziw, M., Chen, C. Y. O., & Blumberg, J. B. (2018). A Pecan-Rich Diet Improves CardiometabolicRisk Factors in Overweight and Obese Adults: A
Randomized Controlled Trial. Nutrients, 10(3), 339. https://doi.org/10.3390/nu10030339 [Accessed 10
September 2024].
Singh, U., Devaraj, S., & Jialal, I. (2005). Vitamin E, oxidative stress, and inflammation. Annual review of
nutrition, 25, 151–174. https://doi.org/10.1146/annurev.nutr.24.012003.132446 [Accessed 10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.