Nutrition alert: Here’s what a 100 gram serving of pecan contains | Health News

– Calories: 691
– Total fat: 72 grams (111% DV)
– Saturated fat: 6 grams (29% DV)
– Monounsaturated fat: 41 grams
– Polyunsaturated fat: 21 grams
– Cholesterol: 0 milligrams
– Sodium: 0 milligrams
– Total Carbs: 14 grams (5% DV)
– Dietary Fiber: 9 grams (36% DV)
– Carbohydrates: 4 grams
– Protein: 9 grams (17% DV)
– Vitamin E: 3 milligrams (15% DV)
– Thiamin (Vitamin B1): 0.6 mg (40% DV)
– Riboflavin (Vitamin B2): 0.13 mg (7% DV)
– Niacin (vitamin B3): 1.2 milligrams (6% DV)
– Vitamin B6: 0.2 milligrams (10% DV)
– Folic Acid (Vitamin B9): 22 micrograms (6% DV)
– Calcium: 70 milligrams (7% DV)
– Iron: 2.5 milligrams (14% DV)
– Magnesium: 121 milligrams (30% DV)
– Phosphorus: 277 milligrams (28% DV)
– Potassium: 410 milligrams (12% DV)
– Zinc: 4.5 milligrams (30% DV)

Pecan nuts are a nutritious food that is an excellent source of vitamins, minerals and fiber. (Photo source: Pixabay)

Pecan Nut Health Benefits

Pecan nuts have many health benefits. Dr. Sushma shared them as follows:

1. Good for Heart Health: Pecan nuts are rich in monounsaturated fats, which help lower bad cholesterol levels (LDL) and reduce the risk of heart disease.

2. May help with weight management: Despite being high in calories, pecan nuts are beneficial for weight management. The healthy fats and fiber in pecans promote satiety, helping you feel full and satisfied for longer and may reduce overeating.

The healthy fats and fiber in pecans promote satiety, helping you feel full and satisfied for longer and may reduce overeating. (Image source: Freepik)

3. Nutritious: Pecans are a nutritious food that is an excellent source of vitamins (such as vitamin E, thiamine, and vitamin B) and minerals (such as vitamin B). magnesiumphosphorus, zinc), and Dietary fiber.

4. Rich in antioxidants: Pecan nuts contain antioxidants such as ellagic acid, Vitamin E Helps fight oxidative stress, reduce inflammation, and protect against chronic disease.

5. May help control blood sugar levels. For pecan nuts low glycemic indexThis means that the impact on blood sugar levels is minimal. It is a good option for diabetics, but portion control and overall carbohydrate intake should be considered.

6. May Promote Brain Health: The vitamin E content in pecans may contribute to brain health and protect against age-related cognitive decline.

The vitamin E content in pecans may contribute to brain health and protect against age-related cognitive decline. (Photo source: Pixabay)

Can diabetics eat pecan nuts?

For diabetics who consume pecans, including pecans in their diet is generally safe. “Because pecans are low in carbs and high in healthy fats, they have minimal impact on blood sugar levels. Dr. Sushma said.

She adds that considering overall carbohydrate intake from other sources, an adequate pecan intake for diabetics is about 1 ounce (28 grams) or a small amount of pecans per day. rice field.

Things to keep in mind

There are a few things to consider when consuming pecan nuts. Dr. Sushma listed them as follows:

1. Allergies: Pecans are tree nuts and should be avoided by people with tree nut allergies.

2. Portion control: Pecan nuts are high in calories, so it’s essential to consume them in moderation to avoid consuming too many calories.

3. Preparation: Roasting or eating pecans raw is a healthy choice. Avoid pecans that are very salty or coated with sugar.

4. Nutritional balance: Although pecans are highly nutritious, they should be consumed as part of a balanced diet that includes a variety of other fruits, vegetables, whole grains, and lean protein.

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