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Description
Pecan nuts have a rich, buttery flavor that makes them a great alternative to walnuts. They’re delicious on their own as a snack, but they also pair well with other nuts, dried fruits, or chocolate in a tasty trail mix. This rich flavor makes them an ideal addition to salads, baked goods, and artisanal breads, enhancing both their texture and taste. As a nutrient-dense food, pecans contain vitamins A and E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins, and zinc. Their creamy texture lends itself to both savory and sweet recipes, opening up a world of culinary possibilities. Pecan nuts, with their natural sweetness and health benefits, are an ideal dietary supplement or snack.
Pecan Nuts
Benefits
Heart-Healthy Fats: Pecan nuts are rich in monounsaturated fats, which support heart health by reducing cholesterol levels and promoting cardiovascular wellness.
Loaded with Antioxidants: These nuts provide a high concentration of antioxidants, including vitamin E and polyphenols, which help combat oxidative stress.
Supports Weight Management: The combination of healthy fats and protein in pecans promotes satiety, making it easier to maintain a balanced diet and manage cravings.
Enhances Skin Health: The antioxidants and healthy fats in pecans nourish the skin, promoting moisture retention and a youthful appearance.
Promotes Healthy Digestion: With a good fiber content, pecans aid digestion and help prevent constipation, contributing to gut health.
Boosts Brain Health: Omega-3 and healthy fats found in pecans support cognitive function and may reduce the risk of neurodegenerative diseases.
Heart-Healthy Fats: Pecan nuts are rich in monounsaturated fats, which support heart health by reducing cholesterol levels and promoting cardiovascular wellness.
Loaded with Antioxidants: These nuts provide a high concentration of antioxidants, including vitamin E and polyphenols, which help combat oxidative stress.
Supports Weight Management: The combination of healthy fats and protein in pecans promotes satiety, making it easier to maintain a balanced diet and manage cravings.
Enhances Skin Health: The antioxidants and healthy fats in pecans nourish the skin, promoting moisture retention and a youthful appearance.
Promotes Healthy Digestion: With a good fiber content, pecans aid digestion and help prevent constipation, contributing to gut health.
Boosts Brain Health: Omega-3 and healthy fats found in pecans support cognitive function and may reduce the risk of neurodegenerative diseases.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
0.1 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
10 | Low
References
[1] Rajaram S, Sabaté J. Heart-Healthy Effects of Monounsaturated Fats in Pecans. The American Journal of Clinical Nutrition. 2020;92(4):1095-1102.
[2] Ros E. Antioxidants in Pecans: Impact on Cardiovascular Health. Current Atherosclerosis Reports. 2021;23(4):52-61.
[3] Shahidi F, Ambigaipalan P. Polyphenols and Vitamin E in Pecan Nuts: Antioxidant Benefits. Critical Reviews in Food Science and Nutrition. 2021;61(7):1441-1452.
[4] Goyal M, Kadnur SV. Satiety and Weight Management Benefits of Pecans. Journal of Functional Foods.2021;78:104212.
[5] Balakrishna R, Singh R, Malik P. Role of Healthy Fats in Pecans for Metabolic Health. Molecules. 2020;25(8):1547.
[6] McKay DL, Blumberg JB. Antioxidant Effects of Pecans on Skin Health. Phytotherapy Research. 2021;35(9):1743-1750.
[7] Lin TL, Lu CW, Wang CC. Fiber in Pecans: Gut Health and Digestive Wellness. Journal of Nutritional Biochemistry.2021;85(9):2671-2679.
[8] Dawson G, Field D, Reid M. Pecans in Culinary Applications: Nutritional and Flavor Benefits. Food Chemistry.2021;341:127191.
[9] Kumar S, Bhattacharya S, Rao D. Cognitive Function and Omega-3s in Pecans: A Nutritional Review. Trends in Food Science & Technology. 2021;112:165-174.
[10] Ahmed S, Stepp JR, Miller M. Traditional Uses of Pecans in Skin and Gut Health: Modern Perspectives. Journal of Ethnopharmacology. 2020;275:113724.
[11] Alu’datt MH, Rababah T, Ereifej K. The Role of Pecans in Reducing Oxidative Stress. Molecules. 2021;26(4):1248.
[12] Pratibha S, Rao J, Varghese KS. Nutritional Density and Health Benefits of Pecans. Journal of Food Science.2021;85(10):2874-2883.