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Nutrition Information
GOING LOW CARB? GO NUTS!
By Kimberly Jack, MS, RD
Pecans are a healthful, naturally low carbohydrate food that you can feel
good about including in your daily carb-restricted diet. Whether for a snack
or a meal, pecans provide many nutritional benefits that can nicely
complement a carb-controlled diet, some of which are:
CARB CONSCIOUS: Pecans are naturally low in carbohydrates…always have been,
always will be. In fact, a handful of pecans (one ounce of pecans) contains
only 4 grams of carbohydrates! That means that nutrient-dense pecans can add
flavor, nutrition and disease-fighting properties to any diet that limits
carbs.
HIGH IN HEALTHY FAT: Pecans contain approximately 60 percent monounsaturated
fat and 30 percent polyunsaturated fat. This means that almost 90 percent of
the fats (oils) in pecans are heart-healthy! Not only will these fats help
curb your appetite, they can help protect your heart. In fact, the U.S. Food
and Drug Administration (FDA) felt there was enough evidence of nuts'
heart-healthy benefits that it approved the following health claim,
“Scientific evidence suggests but does not prove that eating 1.5 ounces per
day of most nuts (including pecans), as part of a diet low in saturated fat
and cholesterol, may reduce the risk of heart disease.”
CAPABLE OF LOWERING CHOLESTEROL: Many low carb diets allow high-saturated
foods, which are known to raise blood cholesterol levels. However, pecans
contain an abundance of unsaturated fats, and studies have shown that pecans
can help lower cholesterol levels. Pecans also contain plant components with
antioxidant properties, which can slow the oxidation or "rusting" of LDL
(bad) cholesterol. And, a recent study has confirmed that pecans also
contain plant sterols, which have been in the news recently for their
cholesterol-lowering ability.
“NUT”RITION PACKED: It can be difficult to obtain all the nutrients you need
when you follow a diet that severely restricts any nutrient (such as carbs).
However, pecans provide a lot of nutritional bang for your buck—especially
considering the few carbs that are present in pecans. Pecans contain over 19
vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium,
magnesium, phosphorus, potassium, several B vitamins and zinc. Just one
ounce of pecans (a handful or about 20 halves) has more zinc – an important
nutrient for proper growth and strong immunity – than a 3.5-ounce piece of
skinless chicken. Most good sources of zinc are foods of animal origin, but
pecans offer an excellent plant-based source.
PLENTIFUL IN PROTEIN: Pecans belong to the protein group in the USDA’s Food
Guide Pyramid, along with meat, poultry, fish, eggs and dried beans – a
group of foods that are naturally low in carbohydrates. Whether they are
used as a meat alternative or as a snack, pecans provide a healthful source
of needed protein, which is essential for proper body function.
FIBER-FILLED: One ounce of pecans has about the same amount of fiber as a
medium-sized apple, and provides 10 percent of the recommended Daily Value
for fiber. Fiber keeps you fuller longer and will keep your blood sugar
steady (an important element to low-carb eating).
WEIGHT CONTROL BENEFITS: Research suggests that pecans may help with weight
control. One reason is their ability to help with satiety - which means that
dieters and those looking to control their weight will stay fuller, longer
after they eat pecans. Studies have also shown that consumers who eat nuts
regularly are leaner than those who don’t eat nuts regularly, and suggest
that nuts may increase the rate at which the body burns calories.
Source: National Pecan Shellers Association |
