We’ve heard it over and over again that nuts are a healthy snack and provide great nutritional benefits. Eating a handful of pecans every day can have a significant impact on our heart health. In fact, eating about 1.5 ounces each day can reduce your risk for developing a cardiovascular disease and type 2 diabetes. But what about those with diabetes? Are they just as suitable for people with diabetes, or are they something to stay away from?
What Do Pecans Do for Our Health?
Adults with elevated blood glucose levels and insulin resistance are at-risk for cardiometabolic disease. For disease prevention and management, physical activity and dietary modifications are recommended. Overweight and obesity weight status combined with insulin resistance will inevitably increase the body’s demand for insulin and production of pancreatic beta cells.
Studies have shown that eating a serving (~1.5oz) of pecans a day can improve serum insulin, insulin resistance, and beta cell function in at-risk adults. The introduction of pecans into the diet can also improve blood lipid levels, reducing that pesky LDL cholesterol (or as you might often hear it, the “bad” cholesterol) and promoting healthier arteries.
How Can PecansHelp Diabetics?
Since nuts are low on the glycemic index, pecans can slow the body’s absorption of carbohydrates down, which ultimately leads to lower blood glucose (sugar) levels; just ensure you’re using unsalted, dry-roasted pecans and not candied pecans that can be high in sugar and added fat. Added bonus, pecans have heart-healthy qualities that can impact your overall health status for the better!
Being cholesterol- and sodium-free, rich in vitamins and minerals, a great source of fiber, and full of phytochemicals that are high in antioxidant properties, these powerhouse nuts are a great option as a snack, salad garnish, or recipe booster to enhance flavor. They help to add texture, and help keep blood sugar levels in check. And remember that although these nuts are high in nutritional value, they are also a calorie-dense food, so eat in moderation and enjoy the delicious, nutritious benefits!
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FAQs
A one-ounce serving of pecans (about 19 pecan halves) contains about 3g of fiber, which can help slow sugar absorption into your bloodstream. This can help prevent blood sugar spikes and crashes, which are common in people with diabetes.
How many pecans can a diabetic eat? ›
A one-ounce serving of pecans (about 19 pecan halves) contains about 3g of fiber, which can help slow sugar absorption into your bloodstream. This can help prevent blood sugar spikes and crashes, which are common in people with diabetes.
What is the healthiest nut for a diabetic? ›
The most important nuts for people with diabetes are probably the ones that improve cardiovascular health: almonds, walnuts, and pistachios, namely. If you only incorporate a few nuts into your diet, choose these ones. But be sure to avoid the salted varieties.
Which is healthier walnuts or pecans? ›
As you can see, walnuts and pecans are both winners in terms of nutritional value. While pecans have fewer calories and more fiber, walnuts offer a higher degree of protein. Whichever you choose, you'll enjoy heart-healthy nutrition with anti-inflammatory, antioxidant, and healthy cholesterol properties.
How many pecans should you eat a day? ›
Like many other nuts, pecans contain a high percentage of fat and can lead to diarrhea if too many are eaten in a short amount of time. Over-consumption may also lead to digestive issues like gas and bloating. Recommendation: One ounce (15-19) pecan halves per day.
What are the 5 worst foods for blood sugar? ›
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
What is the number one healthiest nut? ›
1. Almonds. Relatively low in calories, almonds are an excellent food for health due to their protein, fiber, vitamins, and minerals.
Are pecans anti-inflammatory? ›
The anti-inflammatory properties of pecans reduced low-grade inflammation that leads to chronic inflammation and the development of a range of prevalent diseases. This also shows pecans maintain body weight and prevent diabetes despite consuming a high fat diet.
Is it better to eat almonds or pecans? ›
Comparing a 1-ounce serving of pecans with 1-ounce of almonds, pecans have at least 30 more calories. When it comes to protein, almonds have nearly double that of pecans. Almonds have 6 grams of protein per ounce compared to 2.6 grams of protein per ounce of pecans.
What's healthier pecans or cashews? ›
Pecans have 191% more dietary fiber than cashews. Cashews have 99% more protein than pecans. Cashews offer more iron, magnesium, phosphorus, potassium, zinc, and copper than pecans. Pecans provide more calcium and less sodium.
“Headlines claiming 'superfoods' may lead to beliefs that simply adding pecans alone to their diet every day will result in weight loss and reduce their risk of diabetes; that simply is not true.”
What organ are pecans good for? ›
Pecans are also uniquely high in good fats and other heart healthy nutrients which is why this special nut is certified by the American Heart Association's® Heart-Check Program.
What are the benefits of eating pecans before bed? ›
These foods below will help you maximize your sleep. Try eating them at dinner or as an evening snack. Almonds, Pecans, & Walnuts – They contain Melatonin, which is a hormone that regulates sleep cycles.
Is it okay to eat pecans every day? ›
“Eating a handful of pecans each day can help satisfy cravings for unhealthy snacks and provide a nutritious boost to any meal. Furthermore, pecans can also be included as part of a healthy diet when combined with other nutrient-rich foods in moderation.”
How many nuts should a diabetic eat for a snack? ›
“They showed a significant reduction in cardiovascular risk factors with diabetics when they're eating at least five servings of nuts a week,” says Julia Zumpano, RD, LD, who did not take part in the study. “The serving size was about an ounce – 28 grams – which is exactly what we recommend.”
Are pecans good for the kidneys? ›
Pecans may be beneficial for people with kidney disease who also have heart disease. Pecans are a good source of plant fiber. One serving contains 3 grams of fiber and 2.6 grams of protein. Pecans contain phytate, an organic phosphorus compound that occurs naturally in nuts and other plant foods.
What is the best fruit for diabetics? ›
The Best Fruits for People With Diabetes
- berries — Both citrus and berries are recommended as superfoods by the American Diabetes Association.
- cherries.
- plums.
- grapefruit.
- peaches.
- apples — High fiber fruits like apples and pears help to slow a spike in blood sugar, Rose says.
- pears.
- kiwi.
