Pecans have been a staple of North American cuisine for centuries, entering commercial agriculture in the 1880s. You’ll find them in everything from premium nut mixes to holiday cakes.
But are they good for you? The answer is yes – in moderation. Read on to discover the nutritional profile and health benefits of eating pecans, as well as some possible side effects to watch out for if you include them in your diet.
Nutritional profile
Pecans are a nutritional powerhouse, with just one ounce providing:
- Calories: 196
- Protein: 2.5 grams
- Monounsaturated fat: 11.6 grams
- Polyunsaturated fat: 6.1 grams
- Fiber: 2.7 grams
- Copper: 38% of Daily Value (DV)
- Vitamin B1 (Thiamine): 16% of the RDA
- Zinc: 12% of the RDI
- Magnesium: 8% of the RDI
- Iron: 4% of the RDA
They are also an excellent source of antioxidants and are among the highest compared to other nuts such as almonds. The antioxidants of pecans include:
- Vitamin E: 7% of the RDA
- Ellagic acid
- Flavonoids
These compounds help protect the body against oxidative damage, potentially reducing the risk of chronic disease.
Why is eating pecans good for you?
Here are some specific, notable ways pecans can support your well-being:
Heart health
All nuts are good for cardiovascular well-being, but pecans are especially helpful. One study found that participants at high risk for heart disease who ate pecans daily for eight weeks experienced:
- 5% reduction in total cholesterol
- 6% to 9% reduction in LDL (bad) cholesterol
Researchers attributed these results to the high levels of monounsaturated fats and antioxidants in pecans. But these nuts also contain plant sterols, which fight heart disease by:
- Inhibiting the absorption of cholesterol in the intestines
- Reduction of systemic inflammation
The magnesium in pecans may also be helpful for lowering blood pressure. So if you’re concerned about your heart health, swap your usual afternoon snack for a handful of pecans.
Weight loss
Despite their high calorie content, studies show that pecans can actually help you lose weight, especially when combined with physical activity.
The fiber, protein and healthy fats in these nuts help you feel full longer, potentially reducing cravings and overeating. This long-lasting satiety combined with a low glycemic index means they don’t cause spikes in blood sugar levels, potentially preventing metabolic diseases such as type 2 diabetes.
This is another reason to swap high-glycemic index snacks like candy or cookies for good-for-you pecans.
Digestive Health
Pecans can also improve digestion because they are a fantastic source of dietary fiber. This fiber:
- Increases the amount of stool
- Promotes regularity
- Acts as a prebiotic and nourishes beneficial bacteria in the intestines
And by feeding good gut bacteria, you do more than just support digestion. Studies have found a strong link between better digestion and a lower risk of chronic disease.
That’s because the gut microbiome influences many other aspects of your well-being, including:
- Immunity
- Mood and balance of the nervous system
- Liver health
Sharper focus and memory
The ample antioxidants in pecans are also great for your brain. As previously mentioned, these compounds fight stress and inflammation, protecting the health of brain cells and reducing the risk of cognitive decline.
Research shows that vitamin E in particular helps minimize oxidative damage in the brain, which can slow the progression of diseases such as Alzheimer’s and Parkinson’s.
Eating a diet rich in antioxidants can also benefit cognitive performance in the short term, but it is of course most effective to eat this way regularly.
Possible side effects of eating pecans
With all these health benefits, eating one lot more pecans may be tempting. And while that can be positive to some extent, there are some possible side effects to keep in mind:
High calorie content
Because of their high fat content, pecans are extremely high in calories. And while studies support the weight-loss-boosting benefits of these nuts, eating too many of them can each food can lead to the opposite effect.
So stick to the recommended one ounce serving size. And if you use pecans in baked goods, be extra careful not to eat too many.
Digestive problems
High-fat, high-fiber foods like pecans take longer to digest. Eating too much can therefore lead to symptoms such as:
- Nausea
- Bloated feeling
- Gas
- Diarrhea
These nuts also contain compounds called phytates and tannins that can disrupt digestive enzyme function, further contributing to gastrointestinal problems.
Enjoy pecans in moderation and as part of a balanced diet to minimize these risks.
Decreased absorption of minerals
The phytates in pecans also bind to important minerals and hinder their absorption, such as:
This means that overeating can lead to lower mineral levels in the body. However, compared to other nuts, pecans contain significantly less phytic acid (about half the amount of almonds).
Try soaking or roasting your pecans to further reduce the levels of this antinutrient.
Tips to reap the health benefits of pecans
Pecans are an extremely good snack and a versatile addition to any balanced diet. Try including them in your meals by:
- Chop them finely and sprinkle them over your morning oatmeal
- Add them to your favorite salad for extra crunch, protein and healthy fats
- Toss them with other nuts, seeds and dried fruits
- Grind into flour for a gluten-free baking alternative
Adding more of these nuts to your diet will not only improve your heart and digestive health, but also support your longevity – and enjoy a delicious treat along the way. So start enjoying it, monitor how you feel, and get on your way to a healthier you.
References:
Pecans – an overview | ScienceDirect Topics
Pecans lower low-density lipoprotein cholesterol in people with normal lipid levels
Effects of nut consumption on blood lipids and lipoproteins: a comprehensive literature update – PMC
Plant sterols and plant stanols in cholesterol management and cardiovascular prevention – PMC
Effect of dietary fiber on constipation: a meta-analysis – PMC
Potential prebiotic properties of nuts and edible seeds and their relationship to obesity – PMC
Impact of nut consumption on cognition across the lifespan – PMC
Vitamin E and its molecular effects in experimental models of neurodegenerative diseases – PMC
Antioxidant-rich plant foods and human cognition: a systematic review – PMC
Beneficial effects of walnuts on cognition and brain health – PMC
Phytate: impact on the environment and human nutrition. A challenge for molecular breeding – PMC