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Are Pecans Good for You?
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Pecans are a type of tree nut native to North America.
Thanks to their rich and buttery flavor, they’re a common ingredient in appetizers, desserts, and main dishes alike.
Although they boast a long list of essential nutrients, they’re also high in calories and fat, causing many to wonder whether they’re healthy.
This article takes a closer look at the research to determine whether pecans are good for you.
Pecans are rich in a number of important nutrients.
In particular, they’re a good source of fiber, along with copper, thiamine, and zinc.
One ounce (28 grams) of pecans contains the following nutrients ( 1 ):
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 ( 2 ).
Meanwhile, thiamine, or vitamin B1, is essential for converting carbohydrates into energy to help fuel your body ( 3 ).
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 ( 4 ).
summary
Pecans are rich in several important nutrients, including fiber, copper, thiamine, and zinc.
Pecans have been associated with numerous health benefits.
Improves heart health
Pecans are a great source of monounsaturated fatty acids, a type of fat that may benefit heart health ( 5 ).
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 ( 6 ).
Similarly, an older study in 19 people with normal cholesterol levels found that those eating 2.5 ounces (68 grams) of pecans each day had significantly lower levels of LDL (bad) cholesterol after 8 weeks, compared with those in a control group who didn’t eat any nuts ( 7 ).
Other research shows that an increased intake of tree nuts, including pecans, may be linked to reduced levels of total cholesterol, LDL (bad) cholesterol, and triglycerides — all of which are risk factors for heart disease ( 8 ).
Stabilizes blood sugar
Some research suggests that pecans may promote better blood sugar control, which may be partially due to their fiber content.
Although nuts contain mainly insoluble fiber that doesn’t dissolve in water, they also contain some soluble fiber. Soluble fiber dissolves in water, forming a gel-like material that moves through your body undigested and slows the absorption of sugar into the blood ( 10 ).
One small study in 26 adults with overweight or obesity found that eating a pecan-rich diet for 4 weeks improved the body’s ability to use insulin effectively. Insulin is the hormone that transports sugar from your bloodstream into your cells ( 11 ).
What’s more, this diet improved the function of beta cells in the pancreas, which are responsible for insulin production ( 11 ).
Similarly, a review of 12 studies showed that adding tree nuts to your diet could help lower levels of hemoglobin A1C, a measure of long-term blood sugar control ( 12 ).
Promotes brain function
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 ( 13 , 14 ).
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 ( 15 ).
Similarly, a study in 4,822 older adults showed that those who ate at least 1/3 ounce (10 grams) of nuts per day were 40% less likely to have poor cognition ( 16 ).
That said, more research is needed to evaluate how pecans specifically may affect brain function.
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Some research suggests that pecans may help improve heart health, brain function, and blood sugar control.
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 ( 1 ).
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.
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Those with a tree nut allergy should not consume pecans or other tree nuts. Pecans are also high in calories and could contribute to weight gain if consumed in high amounts.
Health Benefits of Pecans
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Vitamin C 0%
- Iron 6%
- Vitamin B6 0%
- Magnesium 0%
- Calcium 2%
- Vitamin D 0%
- Cobalamin 0%
- Vitamin A 1%
The pecan is a nut from a species of hickory trees native to northern Mexico and the Southern United States. The nut is a nutrition powerhouse loaded with vitamins and minerals.
What’s more, raw pecans are even cholesterol-free, sodium-free, and low in carbohydrates. With their rich, buttery flavor and natural sweetness, they make a tasty and satisfying snack.
Health Benefits
Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied.
Heart Health
Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure.
Most of the fat found in pecans is a healthy type called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol. Keeping your LDL cholesterol low cuts down your risk of having a stroke or heart attack.
Diabetes Management
Studies have shown that nuts can help prevent heart disease in people with diabetes. Snacking on an ounce of nuts when hungry helps you feel full, making it easier to avoid high-carb foods and keep blood sugars in check.
Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal.
Arthritis Relief
Pecans also contain Omega-3 fats, which can help ease the pain of arthritis by reducing inflammation. The magnesium, calcium, fiber, vitamin E, and zinc in pecans also give the nuts anti-inflammatory properties.
Disease Prevention
Vitamin A, vitamin E, and zinc, which are all found in pecans, support your immune system so that your body can fight off infections and repair damage. Pecans also provide folate, which can guard against changes to your DNA that might otherwise lead to cancer.
Antioxidants can help protect the body from the cell damage that causes Alzheimer’s disease, Parkinson’s disease, and cancers. The USDA has ranked over 100 foods by antioxidant levels, and pecans made the top 20.
Nutrition
Pecans are rich in many vitamins and minerals important for healthy skin, eyes, teeth, bones, muscles, and nerves.
Nutrients per Serving
One ounce of raw pecans has:
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Carbohydrates: 4 grams
- Fiber: 3 grams
- Sugar: 1 gram
Portion Sizes and Processing
Pecans are a great source of healthy fats but are high in calories, so it is important to watch your portion sizes. A serving of pecans is 1 ounce, which is a little less than ¼ cup or 19 pecan halves.
Roasted pecans sold as prepackaged snacks are often coated in unhealthy oils and sugar, adding empty calories. Be sure to read labels and choose raw pecans when possible.
How to Add Pecans to Your Diet
When you find yourself craving a crunchy snack, reach for a handful of pecans instead of potato chips. Prep several snack-size baggies with 19 pecan halves apiece so they are ready to go the next time you are hungry. Keep one in your backpack or purse for a healthy snack on the go.
Pecans are naturally sweet and make a good replacement for candies when sugar cravings hit. Sub raw pecan pieces in for chocolate chips, mixing them into pancake, muffin, or cookie dough. Add some crunch and protein to salads, oatmeal, quinoa, or yogurt by topping them with raw pecan pieces.