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Nuts are one of the healthiest and most convenient snacks around. And, while your go-to nuts might be almonds, walnuts, and peanuts, they’re not the only nuts around. So, what about pecans? Are they good for you? The answer is yes: Pecans are versatile, loaded with nutrients, and offer a wealth of health benefits.
“Pecans are a healthy snack to have on their own, but they can also bring added nutrition and complement flavors in other foods,” says Natalie Crtalic, RDN, LD, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition .
For example, pecans can be added to homemade trail mix, paired with fruit, used as a salad topping, or mixed with Brussels sprouts, carrots, or green beans. One serving of pecans is 1.5 ounces, a quarter cup, or about 15 to 20 pecan halves, she says.
“Pecans are the healthiest to consume when they’re dry-roasted and unsalted,” Crtalic adds. “Pecans are a great source of healthy monounsaturated fats and rich in nutrients.”
Here’s an overview of some of the best health benefits of pecans, according to nutritionists.
Research published in the journal Nutrients in 2018 shows that eating about a handful of nuts, like pecans, a day can reduce your risk for type 2 diabetes. The study showed that pecans can improve insulin sensitivity.
Related: 11 Types of Nuts to Mix into All Your Meals
Studies show that eating pecans, which contain unsaturated fats, can reduce cholesterol levels . Crtalic says lowering cholesterol can reduce your risk for heart disease. Pecans can also help lower blood pressure , which also promotes heart health.
Pecans are a solid source of healthy fats and fiber, and they contain moderate amounts of protein, all of which can help you maintain a healthy weight . “This combo of macronutrients makes pecans a great way to stay fuller longer and stabilize blood glucose levels,” says Christina Meyer-Jax, MS, RDN, standard process nutrition chair and assistant professor at the College of Health and Wellness at Northwestern Health Sciences University . “This is especially a great food for mid-afternoon or evening snacks when our cravings for sugary foods are higher.”
Pecans are packed with antioxidants, which are “helpful to decrease unwanted oxidation in the body and blood, and protect against cell damage,” Crtalic says.
Nuts are rich in fiber, unsaturated fatty acids, and polyphenols, which are compounds found in plant-based foods. As such, they can be great for your digestive system and gut health .
Related: 20 Foods That Will Help You Poop
Pecans contain dozens of vitamins and minerals , including vitamin A, E, and several B vitamins. They’re also a source of folic acid, copper, calcium, magnesium, and potassium. These nutrients aid the body in many ways, from immunity support to brain health to hormone regulation and strong bones.
Nuts contain tryptophan, an amino acid that boosts serotonin in the brain. So, pecans can help ease the effects of mood swings, Meyer-Jax says. Research shows that pecans can promote brain and cognitive function.
Related: What is the Anti-Inflammatory Diet?
Along with being good for your blood pressure, pecans can help protect you against a number of chronic diseases. That’s because pecans contain high levels of flavonoids, which are phytonutrients found in plants, Meyer-Jax says. Eating flavonoid-rich foods can protect you from diseases, like diabetes, some cancers, cognitive decline, and more.
Pecans and other nuts and seeds are rich in alpha-linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid that can help with arthritis . Nuts also contain vitamin E and magnesium, which can reduce inflammation in the body.
While they’re full of nutrients and offer a trove of health benefits, pecans can also reduce your risk of dying. A 2013 study showed that people who ate nuts seven or more times a week had a 20% reduction in mortality. People who ate nuts five or six times a week had a 15% lower mortality, and eating them once a week lowered death rates by 11%.
Next, read about the best high-fiber foods to keep you feeling full.
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