If you're looking for a nutritious snack to add to your diet, new research makes a strong case for pecans. Scientists have recently revealed that pecans could have the ability to combat obesity and diabetes, along with reducing inflammation.
Researchers from the National Institute of Medical Sciences and Nutrition Salvador Zubiran in Mexico and the Department of Horticultural Sciences at Texas A&M University discovered that mice fed a high-fat diet containing whole pecans or pecan polyphenol extract managed to prevent obesity, fatty liver disease, and diabetes, in contrast to mice on a high-fat diet without pecans or supplementary components.
The study is published in the journal Nutrients.
Notably, mice that were provided a high-fat diet containing 23% fat showed a weight increase of 37% greater than those adhering to the control group's diet, which contained a mere 7% fat. Interestingly, mice fed a similar high-fat diet that was supplemented with pecans or pecan extract showed weight growth comparable to that of the control group. This demonstrates how pecans are effective at preventing excessive weight gain.
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The pecan-inclusive diet provided additional health benefits such as lowering cholesterol and insulin resistance, reducing inflammation, increasing oxygen consumption, increasing mitochondrial activity (the "powerhouse of the cell"), generating heat within brown fat tissue, and several other healthy biomarkers.
This simply means that the body's energy-intensive processes are intensified, as Kelsey Costa, a registered dietitian and health research specialist working with the National Coalition on Healthcare (NCHC), pointed out.
Costa also mentions that the study found a decrease in the size rise and the presence of immune cells within both subcutaneous (below the skin) and visceral (around the organs) fat cells. These factors are frequently linked to inflammation and obesity-related health problems.
Per the study, consumption of whole pecans and pecan polyphenol extracts decreased dysbiosis, indicating that the gut microbiomes of the participants had improved.
While interest groups may have supported this study, the researchers involved say there are compelling reasons to believe in the health advantages of pecans and other tree nuts.
Costa points out that even though the study received partial financial support from pecan interests, the findings are consistent with a vast body of existing literature that highlights the beneficial health effects of nuts. Pecans, along with other nuts possessing similar compositions such as walnuts and hazelnuts, are abundant in polyunsaturated fats, dietary fiber, and polyphenols—components acknowledged for their antioxidative and anti-inflammatory properties.
“People are searching for healthier options, and we have now shown pecans are a healthy tool consumers have in their hands,” said Dr. Luis Cisneros-Zevallos, Ph.D., the study’s senior author and a professor of horticulture and food science in the Department of Horticultural Sciences in the Texas A&M College of Agriculture and Life Sciences, in a press release.
Prof. Cisneros-Zevallos concludes that understanding this aspect is crucial while formulating study strategies. In his opinion, the better we understand the unique properties of pecans, the greater chance we will have for developing healthier products. Pecans have great economic and historical significance for Texas and the United States, contributing to the stability of farming techniques. This project will lead to the establishment of new possibilities and commodities derived from pecans.
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Research shows that pecans have other health benefits as well. Some studies suggest that pecans may help improve heart health and brain function, apart from helping with blood sugar control.
Pecans are also a great source of fiber, monounsaturated fats, vitamin E, and other vital nutrients. A daily serving of pecans will help you control your cravings for unhealthy snacks and provide any meal with an added boost of nutrition. Pecans can also be incorporated into a balanced diet when consumed in moderation with other nutrient-rich foods.
While pecans offer a range of possible health benefits, it's important to acknowledge some related disadvantages. Those who suffer from tree nut allergies, for example, should steer clear of pecans and similar nuts. Additionally, given their high-calorie content, excessive consumption of pecans might contribute to weight gain. Opting for natural pecans without added sugar or salt is recommended.
The recommended daily serving is one ounce (15–19) of pecan halves per day.
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