Pecans have been a staple in North American cuisine for centuries, entering commercial agriculture in the 1880s. You can find them in everything from premium nut mixes to holiday pies.
But are they good for you? The answer is yes–in moderation. Read on to explore the nutrient profile and health benefits of eating pecan nuts, and some potential side effects to look out for when incorporating them into 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 the Daily Value (DV)
- Vitamin B1 (Thiamine): 16% of the DV
- Zinc: 12% of the DV
- Magnesium: 8% of the DV
- Iron: 4% of the DV
They’re also an excellent source of antioxidants, ranking among the highest when compared to other nuts like almonds. Pecans’ antioxidants include:
- Vitamin E: 7% of the DV
- Ellagic acid
- Flavonoids
These compounds help protect the body from oxidative damage, potentially reducing your risk of chronic disease.
Here are some specific, note-worthy ways pecans can support your well-being:
Heart health
All nuts are good for cardiovascular wellness, but pecans are especially beneficial. One study found participants at high risk for heart disease who ate pecans daily for eight weeks experienced a:
- 5% reduction in total cholesterol
- 6% to 9% decrease in LDL (bad) cholesterol
Researchers attributed these results to pecans’ high monounsaturated fat and antioxidant content. But these nuts also contain plant sterols, which combat heart disease by:
- Inhibiting cholesterol absorption in the intestines
- Reducing systemic inflammation
The magnesium in pecans can 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 pecans can actually help you lose weight–especially when combined with physical activity.
The fiber, protein, and healthy fats in these nuts keep you feeling fuller, longer, potentially reducing cravings and overeating. And this long-lasting satiety combined with a low-glycemic index score means they won’t cause spikes in blood sugar, potentially preventing metabolic diseases like type 2 diabetes.
This is yet another reason to swap high-glycemic snacks like candy or cookies for good-for-you pecans.
Digestive health
Pecans can also improve digestive health, as they’re a fantastic source of dietary fiber. This fiber:
- Boosts stool bulk
- Promotes regularity
- Acts as a prebiotic, feeding beneficial bacteria in the gut
And by nourishing good gut bacteria, you’re doing more than supporting digestion. Studies have found a strong link between better digestive health and lower risks of chronic disease.
That’s because the gut microbiome influences many other aspects of your well-being, including:
- Immunity
- Mood and nervous system balance
- 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, which protects brain cell health and reduces the risk of cognitive decline.
Research suggests that vitamin E, in particular, helps minimize oxidative damage in the brain, which can slow the progression of diseases like Alzheimer’s and Parkinson’s.
Following an antioxidant-rich diet can also benefit cognitive performance in the short-term, but, of course, eating this way on a regular basis over time is most effective.
Potential side effects of eating pecans
With all these health benefits, it may be tempting to eat a lot more pecans. And while that can be positive to a point, there are some potential side effects to consider:
High caloric content
Due to their high fat content, pecans are extremely calorie-dense. And while studies support the weight-loss-boosting benefits of these nuts, eating too much of any food can lead to the opposite effect.
So stick to the recommended serving of one ounce. And if you use pecans in baked goods, be extra careful not to overindulge.
Digestive issues
High-fat, fibrous foods like pecans take longer to digest. So, eating too many could lead to symptoms like:
- Nausea
- Bloating
- Gas
- Diarrhea
These nuts also contain compounds called phytates and tannins, which 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.
Impaired mineral absorption
The phytates in pecans also bind to and impair the absorption of important minerals like:
- Iron
- Magnesium
- Zinc
That means overindulging could lead to lower mineral levels in the body. However, compared to other nuts, pecans contain significantly less phytic acid (roughly half the amount of almonds).
Try soaking or roasting your pecans to further reduce the content of this antinutrient.
Tips to reap the health benefits of pecans
Pecans are an extremely good-for-you snack–and a versatile addition to any balanced diet. Try incorporating them into your meals by:
- Chopping and sprinkling them on your morning oatmeal
- Adding them to your favorite salad for extra crunch, protein, and healthy fats
- Tossing them with other nuts, seeds, and dried fruits
- Grinding them into a flour for a gluten-free baking alternative
By adding more of these nuts to your diet, you’re not just boosting your heart and digestive health, but supporting your longevity–and enjoying a delicious treat along the way. So start enjoying them, keep an eye on how you feel, and get going on the journey to a healthier you.
References:
Pecan – 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
Plant Foods Rich in Antioxidants and Human Cognition: A Systematic Review – PMC
Beneficial Effects of Walnuts on Cognition and Brain Health – PMC
Phytate: impact on environment and human nutrition. A challenge for molecular breeding – PMC
