This Week: Pecans!

Although they boast a long list of essential nutrients, pecans are also high in calories and fat, causing many to wonder whether they’re healthy. Pecans are a type of tree nut native to North America. Thanks to their rich and buttery flavour, they’re a common ingredient in appetizers, desserts, and main dishes alike.

Pecans are rich in several important nutrients. In particular, they’re a good source of fibre, along with copper, thiamine, and zinc.

Copper is an important mineral involved in many aspects of your health, including nerve cell function, immune health, and the production of red blood cells. Meanwhile, thiamine, or vitamin B1, is essential for converting carbohydrates into energy to help fuel your body. Zinc is another key mineral found in pecans, and it’s necessary for immune function, as well as cell growth, brain function, and wound healing.

Pecans are a great source of monounsaturated fatty acids, a type of fat that may benefit heart health. One study in 204 people with coronary artery disease, which is characterized by the narrowing of arteries, found that eating 1 ounce (30 grams) of pecans daily for 12 weeks improved the ratio of total cholesterol to HDL (good) cholesterol in the blood.

Pecans are brimming with nutrients that may benefit brain function, including mono- and polyunsaturated fatty acids. Monounsaturated fatty acids, in particular, have been linked to decreased mental decline and reduced inflammation. In fact, a large study in over 15,000 women lasting over 40 years linked a higher consumption of nuts with improved long-term cognition.
 
What makes pecans unique?

• Pecans are one of the few plant sources of omega-3 fatty acids. Plant omega-3 (known as alpha-linoleic acid, or ALA) plays an important role in heart health.

• They also contain manganese – an important mineral for activating enzymes.
  

• Pecans are rich in polyphenols, a diverse group of compounds that act as powerful antioxidants, protecting the body’s tissues from damage caused by oxidation. 

• They contain both mono- and poly-unsaturated fats, with a slightly higher proportion of monounsaturated fat – important for heart health.

• Pecans are a source of monounsaturated fat and fibre, and are naturally low in sugar and sodium.

• They are a source of magnesium, thiamine and vitamin E and are high in manganese. 

 
Detriments:
Although pecans have been linked to several potential health benefits, there are some downsides to consider. First, those with an allergy to tree nuts should avoid them, along with other types of tree nuts like almonds, cashews, chestnuts, and walnuts.                              
                      
Keep in mind that they’re also relatively high in calories, packing nearly 200 calories in each 1-ounce (28-gram) serving. As such, eating multiple servings can increase your daily calorie intake, which could contribute to weight gain if you don’t make other adjustments to your diet or level of physical activity. For this reason, moderate your intake, especially if you’re trying to lose weight. Moreover, it’s best to opt for natural pecans without added sugar or salt.
 
How to add pecans to your diet
Pecans are loaded with essential nutrients and can be an excellent addition to a well-rounded, healthy diet. Be sure to pay attention to your portion sizes and stick to around 1 ounce (28 grams), or about 20 pecan halves, at a time.

Try sprinkling a handful of these tasty nuts onto your next yogurt parfait, salad, or oatmeal for extra crunch and nutrients. They also work well in trail mix or chopped up in baked goods like muffins, pancakes, or banana bread. Alternatively, enjoy raw pecans on their own for a quick, convenient, and nutritious on-the-go snack.