Nutritional Value Of Pecans
By Fred Herman
Pecans Nutritional Value And Health Benefits
Nuts are becoming increasingly popular and popular as a healthy, nutritious snack. Pecans are also on the list of nuts and seeds that are loved by everyone.
Native to North America and Mexico, fenugreek is a large deciduous tree in the thorn family. A typical pecan has a golden brown and beige outer shell. Seeds occupy 40-60% of the space inside the shell.
According to experts, nuts from pecans contain a lot of heart-healthy fats. In addition, these nuts provide a number of good vitamins and minerals that protect you against nutritional deficiencies and optimize overall health.
How to distinguish between pecans and walnuts?
There are quite a few people who mistake pecans for walnuts. Because the outer shape of these two types of beads has the same lines, only the length is different. They all have wrinkles, look like the brains of animals.
However, if we look closely, there are some quite obvious differences. With pecans (Pecan), the color is darker and the seeds are longer. Walnuts are light yellow in color and round in shape. In terms of taste, pecans have a sweeter and more aromatic taste. And walnuts add an acrid taste to the tip of the tongue when eaten.
In terms of classification, depending on the region and where it is grown, the pecan tree will produce different types of fruit. Under the right conditions, the plant will grow well. Thanks to that, the seeds are kept intact, the nutritional components are not lost. The price also varies according to different types of pecans.
Nutritional value of pecans
29 grams (about 19 seeds) will provide the following nutritional value:
• Calories: 195
• Carbohydrates: 4 grams
• Protein: 2.5 grams
• Fat: 20 grams
• Fiber: 2.7 grams
• Manganese: 1.3 milligrams (about 64% DV)
• Copper: 0.3 milligrams (17% DV)
• Thiamine: 0.2 milligrams (12% DV)
• Magnesium: 34.2 milligrams (9% DV)
• Zinc: 1.3 milligrams (9% DV)
• Phosphorus: 78.2 milligrams (8% DV)
• Iron: 0.7 milligrams (4% DV)
• Vitamin B6: 0.1 milligrams (3% DV)
• Potassium: 116 milligrams (3% DV)
Pecans also contain small amounts of riboflavin, calcium, niacin, pantothenic acid, and selenium.
Health benefits of pecans
Improve heart health
Pecans are an excellent source of monounsaturated fatty acids, a type of heart-healthy fat.
According to a study in 204 people with coronary artery disease, consuming 30 grams of pecans daily for 12 weeks improved the ratio of HDL (good) cholesterol in the blood. Additionally, increasing your intake of nuts, including pecans, can reduce levels of LDL (bad) cholesterol and triglycerides, thereby preventing stroke and coronary artery disease.
Stabilize blood sugar
Pecans contain a lot of fiber so can promote good blood sugar control.
A study in 26 overweight and obese people showed that a diet high in pecans for 4 weeks improved insulin use. Insulin is the only hormone in the body that plays a role in lowering blood sugar by increasing the cells' ability to use glucose.
Furthermore, the pecans supplemented diet improved the function of beta cells in the pancreas, the type of cells responsible for insulin production.
Promote brain function
Pecans contain many nutrients that are beneficial for brain function, including mono and polyunsaturated fatty acids. In particular, monounsaturated fatty acids help prevent mental decline and effectively reduce inflammation.
In a study of 4,822 older adults, those who ate at least 10 grams of nuts a day had a 40% lower risk of memory loss.
How to add pecans to the diet
Pecans are rich in nutrients and can be enjoyed in a variety of ways as part of a healthy, balanced diet.
You should use about 28g or 20 pecans at a time. Sprinkle these nuts on yogurt, salads, oatmeal, muffins, banana bread… Alternatively, you can eat pecans directly for a quick, convenient, and nutritious snack.
Note when eating pecans
Although very good for health, there are still a few small notes to pay attention to when eating pecans, such as:
- If you are allergic to nuts before, be careful with pecans because this nut can cause you to have difficulty breathing, cough, hives ...
Do not eat too many pecans in your diet because it can increase your daily calorie intake, causing uncontrolled weight gain.
- You should choose natural pecans with no added sugar or salt.