by Erin D Marion - Published 6 months ago

Antioxidant-Rich Nuts: Nutritionist's Daily Recommendation

Pecans are a versatile nut enjoyed in various ways, from yogurt parfaits to salads and pies. But their appeal goes beyond culinary uses.

These nuts are packed with fiber, phytonutrients, heart-healthy fats, and more, making them a surprisingly nutritious choice for meals and snacks.

Curious about pecans' top health benefits? Keep reading to find out.

What are pecans?

If you associate pecans with the American South, you're not wrong. These nuts grow on trees native to the southern U.S. and Mexico, explaining their frequent use in Southern cuisine.

Pecans are known for their high-fat content and creamy texture, making them perfect for pies, crumbles, and crusted meats. But they can easily be incorporated into lower-calorie options like oatmeal, chia pudding, or baked sweet potatoes.

Pecan trees are quite large, reaching up to 140 feet. They produce nuts encased in an outer husk, which must be removed to access the edible gems inside. The higher cost of pecans compared to some other nuts is partly due to the fact that pecan trees take about 10 years to fully mature, and demand in the U.S. exceeds supply.

Pecan nutritional value

Nutritionally, a 1-ounce serving of pecans (about 19 halves, or one handful).

Copper: 0.3 milligram (35% DV)

Health benefits of pecans

Isn't it nice when a delicious food has health benefits, too? Pecans can potentially improve your health in many ways:

Pecans are good for heart health

Pecans are widely recognized as a heart-healthy nut because they can lower cholesterol and inflammation.

A 2021 study published in the *Journal of Nutrition* found that for adults at risk of heart disease, eating pecans daily for approximately two months lowered harmful cholesterol.

"Pecans are brimming with heart-healthy unsaturated fats that help lower cholesterol and maintain flexible blood vessels," explains Maggie Moon, M.S., R.D., nutrition consultant and bestselling author of *The MIND Diet*. Moon also points out that the nuts are high in cholesterol-clearing fiber, with almost 3 grams per ounce.

Adding these flavorful nuts to your diet means increasing your intake of antioxidants. (Pecans are the most antioxidant-rich tree nut!) This, in turn, may benefit your heart.

"Antioxidants help fight the free radicals produced in cells during normal metabolism, but also as a result of poor diet, stress, pollution, or even intensive physical training," says performance nutritionist Desiree Nielsen, R.D., author of *Eat More Plants*. "Eating antioxidant-rich whole plant foods, as opposed to taking antioxidant supplements, is associated with a decreased risk of chronic diseases such as cardiovascular disease."

Research shows that eating pecans daily can counter the oxidative stress of a high-fat meal, as found in a 2021 study.

Pecans contain micronutrients that support healthy skin, bones, teeth, and more

Pecans contain over 19 vitamins and minerals, including zinc, copper, manganese, and phosphorus, that contribute to the health of your bones, skin, teeth, eyes, muscles, and nerves. Incorporating pecans into your diet, whether in salads, grain bowls, or oatmeal, can help meet your daily micronutrient needs.

Pecans may promote weight loss

While pecans are high in fat, current research suggests that they can actually promote weight loss. A study found that individuals who consumed pecans daily for 8 weeks experienced increased metabolism and fat breakdown.

The fiber, protein, and healthy fats in pecans can help you feel full and satisfied, aiding in natural appetite regulation.

Pecans could help prevent diabetes

As pecans are a low-glycemic food, they don't significantly raise blood sugar levels. A 2018 study in *Nutrients* found that consuming a handful of pecans daily can help protect individuals at risk of developing type 2 diabetes and cardiovascular disease related to age, overweight, and body fat distribution.

Pecans are beneficial for brain health

Nuts are often included in lists of brain-boosting foods, and several studies have linked higher nut consumption with improved cognitive function. The MIND diet, which focuses on brain health, recommends eating nuts like pecans at least five times a week to support optimal brain health and slow down brain aging.

Pecans might also play a role in mood regulation. A 2019 study revealed that low intake of zinc, copper, and manganese was associated with depression and anxiety in a Japanese population. As pecans are rich in these micronutrients, they could serve as a snack for potential mood enhancement.

Summary

How do pecans compare to other nuts?

It's a nut faceoff! This article compares pecans to other popular nuts, including walnuts and almonds here:

All nuts are good nuts, but they don't all have the exact same nutrition profile. Of the three, almonds have the fewest calories and the most protein and fiber. Walnuts stand out for their high level of ALA fatty acids, an important omega-3 for heart health.

While pecans have the most fat and calories, they are also richer in some micronutrients such as zinc, copper, and manganese.

Are pecans healthy?

The answer to the question "are pecans good for you?" A resounding "heck, yeah!"

Don't be put off by pecans' higher-than-average fat content. Experts say it's not something to worry about. "I don't worry about the fat and calories in nuts like pecans. I know they're heart-healthy and research shows eating more nuts is actually associated with better weight management in the long run," says Moon.

Nielsen agrees that pecans are healthy. "As a plant-based dietitian, I highly recommend eating nuts—including pecans—daily," she says.

Roasted or raw, cashews are a smart and indulgent choice. (Roasting doesn't meaningfully change their nutrition profile.)

What about the high fat content in pecans?

How to consume pecans

Nielsen advises that a good rule of thumb for pecan consumption is ¼ (1 ounce) to ⅓ cup daily, depending on individual appetite and activity level.

Pecans are incredibly versatile in the kitchen. They can be crushed for a high-protein topping on dessert bars or fruit crumbles, scattered on ricotta toast or berry oatmeal, used to crust chicken or steak, or enjoyed by the handful.

For even more nutty deliciousness, try these pecan-packed recipes:

Tips for buying and storing pecans

To determine the quality of a pecan, examine its color. According to 2022 research, a pale color indicates freshness, while a darker color indicates older age and possible rancidity.

Choosing sustainably grown nuts can be more challenging. While all pecans have high water requirements, as a protein source, they are less resource-intensive than most animal proteins.

After investing in pecans, proper storage is crucial to prevent spoilage. Nielsen emphasizes that, "Most people store nuts incorrectly; for freshness, it's actually best to store pecans in the fridge!" She explains that, "Pecans contain healthy fats that may go rancid when stored at room temperature for more than a couple of months."

Frequently asked questions

While pecans are high in calories and fats, nutritionist Moon says there's no need to worry about eating too many.

"It's perfectly fine to eat pecans every day," she states.

Both walnuts and pecans have their own benefits, so we won't declare one better than the other. Their calorie and carb counts are very similar. However, walnuts are a bit higher in protein, magnesium, and vitamin B6, while pecans have more fiber, copper, and manganese. Another thing to note: a 1-ounce serving of walnuts is 14 halves, while a 1-ounce serving of pecans is about 19 halves, so you can eat more individual pieces in a serving.

If you prefer the rich flavor of roasted pecans, don't worry! Roasting doesn't significantly change their nutritional value. "Roasting doesn't significantly alter the nutrition profile of pecans," says Moon. "Generally, roasting slightly increases calories, fat, vitamin A, and beta-carotene, while slightly decreasing carbs, vitamin C, and B-vitamins." However, Moon notes that roasting may add fat and calories if oil is used.

Key takeaways

Whether you call them pee-kans, pi-kahns, or something else, pecans are a healthy nut that you can feel good about adding to your diet. Their creamy texture makes them a popular ingredient in desserts, and their mild flavor can be enjoyed both sweet and savory. Learn how to eat more pecans and other nuts with our helpful tips.