The walnut is a fruit of a tree healthy for the heart, worthy of incorporating it more into your plate. Although pecans don’t always receive as much energy as other superfoods, they are nutrient potencies in their own right. Pecan nuts are packed with healthy fats, fiber, minerals, and antioxidants that are linked to helping you prevent disease, control or lose weight, and even make you live longer.
Pecan Nut Nutritional Information
A handful of walnuts (about 19 walnut halves) equals a single serving. 30 grams of walnuts contains:
- Calories: 196
- Total Fat: 20.4g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total carbohydrates: 3.9 g
- Dietary fiber: 2.7 g
- Sugar: 1.1 g
- Added sugar: 0 g
- Protein: 2.6 g
As for total fat, 30 grams of walnuts has 20.4 grams of total fat, which includes 11.5 grams of monounsaturated fat, 6 grams of polyunsaturated fat, 1.8 grams of saturated fat and 0 grams of trans fat. If we look at carbohydrates, we get 3.9 grams of carbohydrates, which include 2.7 grams of fiber and 1.1 grams of natural sugars. And yes, they also provide protein, specifically 2.6 grams.
In addition, we find micronutrients such as manganese (56% of your recommended daily value), copper (38%), zinc (12%), magnesium (8%), iron (4%), vitamin B6 (4%), vitamin E (3%), potassium (2%) or calcium (2%).
Are pecans a rich source of protein?
Although walnuts like pecans are sources of protein, you probably cannot rely on them alone to meet your daily needs. A serving of walnuts provides 2.6 grams of protein. Nuts can contribute to a daily goal of about 25 to 35 grams of protein per day, but I would call them a source of plant protein, not necessarily a rich source
What benefits does it bring to health?
Like all walnuts, they can be part of a nutritious diet. They contain protein, healthy fats, fiber and antioxidants.
Pecans are linked to good heart health
Walnuts like pecans contain unsaturated fat, fiber, and plant sterols, a substance that occurs naturally in walnuts and can help reduce harmful levels of LDL cholesterol.
Low intake of heart-healthy nuts and seeds was associated with 8.5 percent of adult diet-related deaths from heart disease, stroke, and type 2 diabetes in a March 2017 study, published in The Journal of the American Medical Association.
Pecans contain more heart-healthy fiber than other nuts like walnuts, cashews, and Brazil nuts (but slightly less fiber than almonds or pistachios). At 2.7 grams of fiber per serving, walnuts provide 11 percent of the recommended daily intake.
Higher fiber intake is linked to a lower risk of metabolic syndrome, which is a combination of factors including high blood pressure, high triglyceride levels, low HDL (good) cholesterol levels, and high insulin levels, which increase the risk. of developing heart disease. and diabetes.
They are full of antioxidants
Pecan nuts are a rich source of antioxidants, compounds that help protect healthy cells from damage caused by free radicals, which occur when the body digests food or is exposed to environmental sources such as air pollution, sunlight or cigarette smoke.
Free radical damage is believed to play a role in a number of diseases, such as cancer, diabetes, heart disease, Alzheimer’s disease, Parkinson’s disease, and eye diseases, such as cataracts and macular degeneration. related to age.
Although all nuts are nutritious, walnuts are richer in antioxidants than chestnuts, pistachios, and peanuts (yet lower in antioxidants than walnuts), according to a January 2010 study published in the Nutrition Journal. .
Eating nuts with fruits and vegetables (for example, adding them to a salad) can help you get more vitamins at meals. Since walnuts are a source of healthy fats, they help us better absorb fat-soluble vitamins A, D, E, and K.
They may help with weight control or weight loss
Walnuts can keep you full longer than more refined and processed snacks. The healthy fats, fiber, and protein in nuts make them a snack with staying power, which can help control weight or lose weight. Walnuts will not increase your blood sugar level.
Simple carbohydrates (found in many processed snacks) are quickly digested and immediately send glucose into the bloodstream, which increases blood sugar and provides you with quick energy, but ultimately causes a shock of fatigue.
Also, eating nuts can help you live longer. A May 2015 study, published in the International Journal of Epidemiology, found that people ages 55 to 69 who ate at least 10 grams of nuts or peanuts (about half a handful) a day had a lower risk of dying from major causes. such as respiratory disease, cancer, diabetes, or heart disease than those who did not eat nuts.
Can the fat in walnuts lead to weight gain?
The short answer: not if you eat pecans in moderation. Pecans are full of vitamins and minerals, but you still want to consume them in moderation because they are calorically dense.
Pecans primarily contain healthy polyunsaturated and monounsaturated fats. You should aim to get 20 to 35 percent of your total daily calories from healthy fats like these, and less than 10 percent of calories per day from saturated fats.
Fat contains more calories per gram than protein or carbohydrates, so it is important to maintain the walnut serving size of 30 grams.
Are there health risks?
Allergies
Tree nut allergy, like pecans, is one of the eight most common types of food allergies, affecting an estimated 0.5 to 1 percent of the population.
Although being allergic to one tree nut does not necessarily mean that you will be allergic to another, some tree nuts, such as pecans and walnuts, are closely related and can cause similar reactions.
It is important to consult an allergist to know your risk: reactions to tree nuts can include life-threatening anaphylaxis. If you are allergic to tree nuts, you should always carry epinephrine with you.
Drug interactions
No pharmacological interactions are currently known. Be sure to discuss any interactions between medications and food with your healthcare professional.
Walnut Preparation and Helpful Tips
Pecans can be found year-round in raw and roasted varieties. Follow these tips to prepare them as a healthy snack or as part of a meal.
Opt for raw varieties
If you’re buying packaged, raw, or roasted nuts, it’s best to look for those with no added sodium, sugar, or other ingredients. If you want to add flavor to your nuts, you can sprinkle turmeric, cinnamon or cocoa powder and roast them at 170ºC (the time you will roast them depends on the size and quantity of the nuts).
Store them in a cool place
Since pecans are high in oil, they can easily go rancid in warmer temperatures. Shelled walnuts will stay fresh for 3 months at 21ºC, but can be stored for about a year at 2ºC. Shelled walnuts generally remain fresh for 4 months at 21ºC and for approximately 18 months at 2ºC.
Alternatives to pecans
Pecans are a nutritious source of healthy fats and fiber, which are linked to good heart health. They also contain plant-based proteins, which help you stay full, and antioxidants, which protect your cells from free radical damage related to various diseases.
You can trade these nuts for other nuts like macadamia nuts, almonds, and pistachios to enjoy many of the same health benefits. Most nuts have comparable nutrition, with healthy fats and moderate plant protein. Eating walnuts like pecans regularly is linked to a lower risk of premature death.
Although they are packed with a number of healthy nutrients, they are also calorically dense and can lead to weight gain if not eaten in moderation.
