- What you need to know
- Calories and nutritional value
- Benefit
- Harm
- Expert commentary
Yana Kartaeva, doctor-gastroenterologist, nutritionist of the company BestDoctor;
Oksana Teplukhina, PhD, gastroenterologist, ultrasound doctor at the multidisciplinary clinical center Real Clinic.
What is a pecan
Pecan trees grow mainly in the USA (Texas, Nebraska, Iowa, Indiana)
The pecan is the fruit of the common pecan tree from the walnut family. The tree can grow up to 50 m in height and requires a subtropical climate. If conditions are favorable, pecans can bear fruit for up to 300 years. Nuts come in different shapes – from long and cylindrical to small round, and the shell also comes in different thicknesses. Pecans grow mainly in the USA (Texas, Nebraska, Iowa, Indiana). The tree is also common in Australia and South Africa. The plant began to be cultivated in Louisiana in 1847 (1).
Pecans are a bit like walnuts. It has a rich, delicate texture and a sweetish taste. Nuts are a high-calorie product. Pecans have the highest fat content among nuts, close to butter.. Pecans are eaten raw and also added to sweet and savory dishes. It is especially often used in baking; it goes well with vanilla, chocolate, and maple syrup. One of the traditional pecan desserts is quiche.
Pecan Nut Calories and Nutrition Facts
One serving (100 g) contains (2):
- 750 kcal
- 9.96 g protein
- 73.3 g fat
- 12.7 g carbohydrates
- 5.8 g fiber
Benefits of pecans: 4 properties
Scientists have found that eating nuts, including pecans, can reduce levels of substances that are associated with the risk of developing various heart diseases.
Pecans are rich in nutrients and help promote brain function, heart function, and blood sugar stabilization.
1. Boosts Heart Health
Scientists have found that eating nuts, including pecans, can reduce total and LDL cholesterol and triglycerides. These substances are associated with the risk of developing various heart diseases (3). Pecans are also high in fatty acids, which have been linked to heart health (4).
One study involved 204 people with coronary heart disease. They ate 30 grams of pecans daily for 12 weeks. After this, their ratio of total cholesterol to HDL (“good”) cholesterol improved (5).
In another experiment, participants with normal cholesterol levels were divided into two groups: one group ate about 68 grams of pecans daily, and the other had no nuts in their diet. As a result, after two months, the first group had significantly lower levels of LDL (“bad”) cholesterol than the second group (6).
2. Promotes brain function
Pecans are rich in nutrients that help support brain function, including mono- and polyunsaturated fatty acids. Thanks to a large-scale study in which 15 thousand women over 30 took part, it turned out that if you add nuts to your diet, then In the long term, cognitive abilities can be improved (7).
Another study of 4,822 older adults found that those who ate at least 10 grams of nuts per day were 40% less likely to experience cognitive decline (8). However, more research is needed to evaluate how pecan consumption may affect brain function.
3. Reduces blood sugar levels
Nuts, including pecans, contain small amounts of soluble fiber. In water, it forms a gel-like substance that remains undigested and slows the rate at which sugar is absorbed into the blood (9).
A study of 26 overweight or obese people found that a diet rich in pecans improved the body’s ability to use insulin (the hormone that sends sugar from the blood into cells) (10). However, more evidence is needed to make definitive conclusions.
4. Has a rich composition
Pecans are loaded with beneficial nutrients and are a good source of fiber, which aids digestion. This nut also contains vitamin B1: it helps convert carbohydrates into energy, which makes us feel alert and strong (eleven). Zinc supports the immune system, brain health, and accelerates wound healing (12). And copper is involved in many vital processes – cell functioning, the production of red blood cells, and the formation of immunity (13).
Harm from pecans
If you want to normalize your weight, then before adding pecans to your diet, you should consult with a specialist: they are very high in calories and can increase the number of calories you consume daily.
In moderation, pecans may have health benefits. But there are also contraindications for its use.
- Allergy. In case of a reaction to any nuts (almonds, cashews, walnuts), pecans should be excluded.
- Weight gain. Before adding pecans to your diet, you should consult with a specialist. Pecans can increase the number of calories you consume daily. This, in turn, will lead to weight gain.
Expert comments
Pecans can be added to vegetable and fruit salads, served with cheeses, meat, poultry and fish, used as a base for sauces and dressings, and flavored desserts and hot drinks.
