Surprisingly, this high fat content (21g per 30g) is also good news for our heart health and blood sugar. Around half of the fat pecans contain is monounsaturated, which helps maintain levels of the “good” HDL cholesterol, while lowering “bad” LDL cholesterol, Tew explains.
“Their high fat-to-carb ratio also helps stabilise insulin levels, preventing energy crashes,” she notes. “Despite their calorie density, the protein and fibre in pecans promote satiety, helping keep you fuller.”
However, they are also at the lower end of the protein scale, with 2.8g per 30g, in contrast to high-protein peanuts, which contain 7.7g per 30g. Pistachios, almonds and peanuts contain slightly more fibre than pecans.
Are there any downsides?
“They are calorie-dense and can be easy to overeat, so knowing your portions is key,” Tew says. The recommended serving size of nuts is just 30g (or 14 pecans), which contains 212 calories – as much as nearly three chocolate digestives.
While pecans, and nuts in general, are a much healthier choice than biscuits, the calories can add up quickly. For this reason, it can be helpful to weigh out your nuts (I have tried this myself) to make you familiar with the correct potion size.
However, research shows that we don’t absorb all of the calories stored in nuts, as our bodies struggle to break them down. Additionally, pecans are high in fibre and protein – the combination that helps keep us fuller for longer, so that should, in itself, prevent overeating.
Another thing to bear in mind is that pecans are a tree nut. “This is a common allergen,” Tew notes. Around one in 50 children and one in 200 adults have a nut allergy.
The best way to eat pecans
“Stick to the recommended 30g serving and have a maximum of two portions of pecans a day, as diversity of diet is key,” Tew notes. Eating more than two portions per day may mean that your diet is too restricted and that you’re missing out on other beneficial nutrients from other foods.
“Eating them raw is best and not roasted,” she says. Cooking nuts is known to degrade some of the nutrients they contain, such as vitamin E. Also, roasting reduces moisture in the nuts, further concentrating the calories they contain.
Tew suggests pairing pecans with fruit, such as apples, pears or berries, or mixing through a salad for a good balance of nutrients. Other options include sprinkling onto yogurt, blending into smoothies or adding to a bowl with other nuts and dark chocolate for a healthy snack.
