Pecan nuts – The Healthy Choice
Pecan nuts are a Healthy choice. Here are a few healthy reasons to include pecan nuts in your daily diet retrieved from the National Pecan Shellers Association.
Amount Per 100 grams
|% Daily Value*|
|Total Fat 72 g||110%|
|Saturated fat 6 g||30%|
|Polyunsaturated fat 22 g|
|Monounsaturated fat 41 g|
|Cholesterol 0 mg||0%|
|Sodium 0 mg||0%|
|Potassium 410 mg||11%|
|Total Carbohydrate 14 g||4%|
|Dietary fiber 10 g||40%|
|Sugar 4 g|
|Protein 9 g||18%|
|Vitamin A||1%||Vitamin C||1%|
|Vitamin D||0%||Vitamin B-6||10%|
|*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.|
Antioxidant-Rich Pecans Protect Against Unhealthy Oxidation in the Body
These findings are from the second phase of a research project designed to evaluate the health benefits of pecans. Researchers analyzed blood samples from study participants (a total of 23 men and women between the ages of 25 and 55) who ate two diets: one that contained pecans and one that did not. Participants were randomly placed on either the American Heart Association’s Step I diet or a pecan-enriched version of the Step I diet. (The pecan-enriched diet was similar to the Step I diet but replaced 20 percent of calories with pecans). After four weeks on one diet, they then switched to the other diet.
Results: In the laboratory analysis of blood samples from the research subjects, the researchers found that the pecan-enriched diets significantly reduced lipid oxidation (by 7.4 percent) versus the Step I diet. Oxidation levels were evaluated using the TBARS test, which measures oxidation products. The researchers also found that blood levels of tocopherols were higher after participants were on the pecan diet. Cholesterol-adjusted plasma gamma-tocopherol in the study participants’ blood samples increased by 10.1 percent (P < .001) after eating the pecan diet. The researchers concluded that these data provide some evidence for potential protective effects of pecan consumption in healthy individuals.
Another key research finding, beyond the reduced level of blood lipid oxidation, was that the various phytochemicals found in pecans seem to be protective of the pecan’s high levels of unsaturated fat. All unsaturated fats in foods can be prone to oxidation themselves (which some may describe in foods as rancidity). The analysis found that pecans, while high in unsaturated fat, are “self-protective” due to their vitamin E content (tocopherols) and relatively high content of complex phytonutrients, some of which have been identified as proanthocyanidins, or condensed tannins, which are recognized for their ability to slow the oxidation process.
Pecans Are Most Antioxidant Rich Nut
This landmark study examined the antioxidant capacities of over 100 different kinds of foods, including fruits, vegetables, nuts, dried fruits, spices, cereals, infant, and other foods. Antioxidants are dietary substances that have been shown to delay aging and decrease the risk of cancer, heart disease, and neurological diseases like Alzheimer’s.
Results: Using a method that had been shown to be a good indicator of the total antioxidant capacity of foods called ORAC (Oxygen Radical Absorbance Capacity), researchers found that pecans rank highest among all nuts and are among the top category of foods to contain the highest antioxidant capacity.
Pecans Double the Cholesterol-Lowering Effectiveness of a Traditional Heart-Healthy Diet
This eight-week, rigidly controlled, crossover study conducted at Loma Linda University compared the effect pecans have on blood cholesterol levels to a traditional low-fat American Heart Association (AHA) Step I diet. Dr. Sujatha Rajaram and her colleagues evaluated 23 healthy men and women (nine women and 14 men between the ages of 25 and 55) with normal to mildly elevated blood cholesterol levels. Participants were randomly selected to consume either an AHA Step I diet or a “pecan” diet (which consisted of replacing 20 percent of calories from the Step I diet food with pecans). The diets were then reversed for a second four-week period. Total serum cholesterol, high-density lipoprotein (HDL or “good”) cholesterol and triglyceride levels were measured at the end of each diet period.
Results: The researchers found that the pecan diet significantly lowered total cholesterol (11.3% compared with 5.2% on the Step I diet) and LDL cholesterol (16.5% compared with 6.7% on the Step I diet). In fact, the pecans doubled the cholesterol lowering ability of the Step I diet. The pecan diet increased HDL cholesterol levels whereas the Step I diet decreased HDL unfavorably. Triglycerides also were significantly lower with the pecan diet. Although the pecan diet contained more fat (39.6%) than the Step I diet (28.3%), participants did not gain weight.
Mediterranean Diet Including Nuts More Effective than Low-Fat Diets for Weight Loss
Researchers from Brigham and Women’s Hospital and Harvard School of Public Health evaluated 101 overweight men and women to determine the effects of a low-fat diet (20% calories from fat) versus a moderate fat diet (35% calories from fat, primarily mono-unsaturated fat from foods such as nuts, olive and canola oils). The study was a randomized, 18-month trial (in a free-living situation) that had participants follow one of the diets or the other. Both diets were low in saturated fat and participants were instructed to consume between 1,200 and 1,500 calories.
Results: After the 18-month study period, participants in the low-fat group had a mean weight gain of about six pounds; their body mass index increased, as did their average waist circumference. However, those on the moderate fat diet decreased mean body weight by about nine pounds while also decreasing their body mass indices and waist circumferences. Only 20 percent of those in the low-fat group were participating in the weight loss program after the 18-month trial, compared with 54 percent of those in the moderate-fat group. The authors concluded, “A moderate-fat Mediterranean-style diet, controlled in energy offering an alternative to a low-fat diet with superior long-term participation and adherence, with consequent improvements in weight loss.” Moreover, those on the moderate fat diet were better able to adhere to the weight loss program than those who followed a low-fat diet.
Pecans Increase Fiber and Nutrient Intake
Researchers at Texas A&M University discovered that a heart-healthy diet containing pecans can help control specific biomarkers of heart disease risk as effectively as the AHA Step I diet. Forty hypercholesterolemic men and women between the ages of 22 and 71, all of whom had already been eating a relatively low-fat diet, participated in the study. During the eight-week, randomized, controlled feeding trial, participants were placed on either the AHA Step I diet or an isocaloric but higher-fat, pecan-based diet. Since this was not a crossover study, the research participants ate one diet or the other, but not both.
Results: According to researchers Dr. Rosemary Walzem and Jessica Barloon, there were no significant differences in negative risk factors (e.g., c-reactive protein levels or lipoprotein size/density) between diets. However, the researchers found that the pecan-rich diet significantly increased participants’ levels of dietary fiber, thiamin, magnesium, copper and manganese and actually changed dietary copper and magnesium intakes from inadequate (on the AHA diet) to adequate (on the pecan diet).
Frequent Nut Consumption Lowers Heart Disease Risk
This review of the literature looked at various clinical and epidemiological (population) studies that addressed a possible connection between consumption of nuts and their effect on coronary heart disease (CHD) risk. The review included several significant “epi” studies that were published prior to the preparation of this review paper.
Results: The authors of this review paper concluded “there is consistent evidence, especially from epidemiological studies, that nuts have a strong protective effect against CHD. Evidence from a growing database of clinical studies indicates that part of the cardioprotective effect of nuts is due to their favorable effects on plasma lipids and lipoproteins, owing to their fatty acid composition when they replace dietary saturated fat and/or carbohydrates.”
Pecans Raise Critical Serum Vitamin E Levels: May Support Prostate and Intestinal Health
An analysis of the Vitamin E content of blood was done using samples from the same research participants studied by Rajaram et al (see previous study). Loma Linda’s Dr. Ella Haddad evaluated effects of a pecan-enriched diet on serum gamma tocopherol levels for this study. Because the pecan-enriched diet actually lowered cholesterol levels, the researchers determined it was critical that the ratio of plasma tocopherol to cholesterol be determined.
Results: The researchers concluded that the pecan-enriched diet significantly raised blood levels of gamma tocopherol compared to the AHA Step I diet. This is due to the high amounts of naturally occurring gamma tocopherol (a unique form of vitamin E) in the pecans, said Dr. Haddad. The gamma tocopherol-to-cholesterol ratio was higher on the pecan-enriched diet compared to the control diet. According to Dr. Haddad, gamma tocopherol is an important antioxidant nutrient. Studies have shown that it may benefit intestinal health and have a protective effect against prostate cancer.
Pecans: A Concentrated Source of Natural Plant Sterols
After conducting laboratory nutrient analyses, researchers at the University of Georgia (UGA) have determined that plant sterols – widely researched and touted for their cholesterol-lowering ability – are found naturally in pecans in concentrated amounts. According to Dr. Ron Eitenmiller, pecans contain as much as 95 milligrams of plant sterols per 100 grams – 90 percent of which is in the form of beta-sitosterol. Beta-sitosterol has been cited in multitudes of animal and human research studies as a food component that competes with the absorption of cholesterol in the body, and thus has the ability to lower blood cholesterol levels. According to the researchers, by increasing consumption of pecans (or peanuts), a person could easily raise the plant sterol levels in the diet to the point where health effects have been proven.
Pecans Improve Heart Disease Risk Factors
Dr. Wanda Morgan at New Mexico State University conducted a study in which 19 men and women with normal blood lipid levels were divided into two groups, both of which consumed self-selected diets. One of the groups served as a control group and ate their regular diets for eight weeks (without eating any nuts). Subjects in the pecan test group, however, supplemented their regular diets with ¾ cup of pecans (about a handful) for eight weeks.
Results: The researchers found that adding pecans to a self-selected diet lowered LDL cholesterol levels by six percent and total cholesterol by four percent among those who ate pecans. Dietary fat, monounsaturated fat, polyunsaturated fat, insoluble sugar, magnesium, and energy also were significantly higher in the pecan group. However, despite the fact that the pecan diet contained more overall fat and calories, body mass indexes and body weights were unchanged in both groups.
Antioxidants in Pecans May Offer Stroke Protection
Foods such as nuts – an important dietary source of vitamin E – may significantly decrease the risk of death from stroke, according to this study from the University of Minnesota. The epidemiological study evaluated the relationship between antioxidant vitamin intake and stroke. The researchers tracked the food intake and health outcomes of 34,492 post-menopausal Iowa women (participants of Iowa Women’s Health Study) for a number of years. Participants responded to questions regarding their demographic characteristics, including medical history and health habits. A food frequency questionnaire was used to gather information about their diet. Upon completion of the study, the researchers evaluated the possible relationship between stroke and intake of antioxidant vitamins.
Results: The researchers found that death from stroke was 60 percent lower among those consuming the most vitamin E from foods when compared to those who consumed the least. These findings are of particular importance as the Recommended Daily Intake (RDI) for vitamin E was recently raised for both men and women. This population research suggest that eating foods like pecans – which are rich in a number of healthy nutrients, including vitamin E – helps increase levels of vitamin E in the diet. The researchers concluded, “Overall, our results suggest that higher intakes of vitamin E from foods (compared with lower intake from foods) may be associated with a lower risk of death from stroke. Vitamin E is a free radical scavenger and thus may help prevent oxidation of LDL, an important step in the atherosclerotic process.
Frequent Nut Consumption and Risk of Coronary Heart Disease in Women; Prospective Cohort Study
This epidemiological study found that frequent nut consumption was associated with a reduced risk of fatal coronary heart disease and non-fatal coronary heart disease. Participants in the well-known Nurses’ Health Study (between the ages of 34 and 59) answered a survey regarding their dietary intake (including nut consumption) in 1980, 1984, 1986 and 1990. The questionnaire grouped nut consumption into four categories including: almost never, 1-3 times per month to once per week, 2-4 times per week and greater than 5 times per week. The responses were evaluated and analyzed to determine if an association between nut consumption and risk of fatal heart disease and non-fatal coronary heart disease existed.
Results: The researchers found that women who consumed one ounce portions of nuts frequently (more than 5 times a week) had a 35 percent lower risk of coronary heart disease, than those women who rarely ate nuts. The authors concluded, “These data and those other epidemiological and clinical studies support a role for nuts in reducing coronary heart disease risk.
A Possible Protective Effect of Nut Consumption on Risk of Coronary Heart Disease
Loma Linda University researchers evaluated diets of over 31,000 non-Hispanic white California Seventh-Day Adventists participating in the Adventist Health Study, a prospective cohort study. Participants completed questionnaires on their lifestyle, including food intake. On the food frequency questionnaire, participants categorized food intake on a scale of 1-8, ranging from “never consume” to “more than once per day.” The association between diet and coronary heart disease (CHD) events was determined via various methods.
Results: The researchers found that those who consumed nuts more than four times per week had fewer fatal CHD events and non-fatal heart disease events compared to those who consumed nuts less than once a week. Researchers concluded, “Our data strongly suggest that the frequent consumption of nuts may protect against risk of CHD events. The favorable fatty acid profile of many nuts in one possible explanation for such an effect.”
Pecan nuts are good for your heart and lowers the risk of cancer
Health fact: Pecan nuts fight heart disease and reduces the risk of cancer.
A study showed their naturally occurring antioxidants help reduce inflammation in the arteries.
Studies has also proved that antioxidants that occur in pecan nuts reduce inflammation in arteries.
Vitamin E also called gamma-tocopherol are abundantly found in pecan nuts and can double your vitamin E levels in 8 hours after eating pecans.
Researches studied 16 men and woman on a special pecan nut diet and found that after as little as 3 hours there cholesterol levels dropped by a third reducing the risk on heart problems. Studies further showed that pecans also help protect against cancer and other diseases for example:
Walnuts: help lower cholesterol
Almonds: is a great source of calcium for strong bones
Brazilian nuts: is high in the antioxidant selenium which in turn is linked to preventing some cancers.
Dr Habbad said: ‘This study is another piece of evidence that pecans are a healthy food.’
A study done by the Loma Linda University found that a pecan rich eating plan can lower LDL cholesterol by 16.5 percent the study also showed that this diet lowered the total cholesterol levels by 11.3 percent.
This information was extracted from the website of the National Pecan Shellers Association1100 Johnson Ferry Road, Suite 300 Atlanta, GA 30342 (404) 252-3663
Copyright © 1997-2012 National Pecan Shellers Association
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