Why Pecans Are Good for You: Essential Health Benefits

Peeled,Pecan,Nuts,In,The,Wooden,Spoon.

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, as well as 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 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. 

Why is eating pecans good for you?

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 
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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 that 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. 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 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 regularly over time is most effective.

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Potential side effects of eating pecans

With all these health benefits, eating a lot more pecans may be tempting. 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 flour for a gluten-free baking alternative
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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 – raw

Natural antioxidants from some fruits, seeds, foods, natural products, and associated health benefits: An update – PMC

Pecan-enriched diet improves cholesterol profiles and enhances postprandial microvascular reactivity in older adults

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

The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide

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

Partial replacement of wheat flour by pecan nut expeller meal on bakery products. Effect on muffins quality – ScienceDirect

 

Author
Carrie Solomon

Carrie Solomon is a freelance health writer, copywriter, and passionate wellness enthusiast. She’s on a mission to help wellness-focused companies educate, engage, and inspire their audiences to make the world a healthier, happier place. Learn more about her at copybycarrie.com or on LinkedIn.

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