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Question:

Is there something wrong if I eat a lot of pecans?

Stephanie

Answer:

Dear Stephanie,

Pecans are a high protein and dietary fiber food source. Antioxidants make pecans a heart healthy snack to lower cholesterol.

The only major tree nut that grows naturally in North America.

Added to any dish, pecans are a nutritional and gastronomic enhancement. They can be added to soups, salads, appetizers, main dishes, grain and legume.

New research, published in the August 2006 issue of Nutrition Research, shows that adding just a handful of pecans to your diet each day may be help inhibit unwanted oxidation of blood lipids, thus helping prevent heart disease. The researchers suggest that this positive effect was in part due to the pecan’s significant content of vitamin E – an antioxidant. Pecans contain different forms of vitamin E, which protects blood lipids from oxidation.

Pecans can double the cholesterol-lowering effectiveness of a traditional heart-healthy diet, according to a study published in The Journal of Nutrition

Researchers at Loma Linda University found a diet containing pecans not only lowered total and LDL, or "bad" cholesterol, twice that of the AHA diet, but the pecan diet also helped to maintain desirable levels of HDL, or "good" cholesterol.

Eating a handful of pecans each day could help reduce the threat of heart disease.

Technology and marketing the nutritional value of pecans have been vital to the pecan industry's growth.

Nutrition Facts of 1 oz (20 halves) (28.3 g) of Pecans are

Calories
196

Calories from Fat
183 % Daily Value*

Total Fat
20.4g
31% Daily Value*

Saturated Fat
1.7g
9% Daily Value*

Polyunsaturated Fat
6.1g

Monounsaturated Fat
11.5g

Cholesterol
0mg
0% Daily Value*

Sodium
0mg
0% Daily Value*

Total Carbohydrates
3.9g
1% Daily Value*

Dietary Fiber
2.7g
11% Daily Value*

Sugars
1.1g

Protein
2.6g

Vitamin A 0% • Vitamin C 1%
Calcium 2% • Iron 4%

* Based on a 2000 calorie diet


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