Pecans have a surprisingly long and unique history in the United States. Indigenous people living in what is now the United States have enjoyed pecans for centuries, and settlers brought the tasty nut back to Europe after first traveling to America.
Today, pecans are enjoyed throughout the world, thanks to their unique and delicious flavors.
Now that more scientific research has been conducted regarding the potential health benefits of pecans, more and more people are turning to nuts to boost their diets and overall health.
But are pecans good for you?
The short answer is yes!
Pecans offer numerous health benefits, ranging from improved heart health to decreased disease risk.
One of the main nutritional benefits of pecans is their high content of healthy fats.
Pecans contain a large percentage of monounsaturated and polyunsaturated fatty acids, which are considered “good” fats.
Studies have shown that diets high in these types of fats can help to lower cholesterol levels and reduce the risk of heart disease.
Pecans are also a great source of essential vitamins and minerals. Just a single ounce of pecans contains 11% of your daily recommendation for vitamin E, and it’s also high in vitamin A, magnesium, and zinc. Vitamin E is critical for healthy skin, eyes, and other important organs, and magnesium and zinc both enhance the immune system.
The antioxidants found in pecans are also beneficial to your health.
Antioxidants are substances naturally found in some foods like pecans that help protect cells from damage caused by free radicals.
Free radicals are naturally occurring molecules that can cause cell damage and increase the risk of various diseases.
By consuming foods containing antioxidants, you can help your body fight off these harmful molecules.
Finally, pecans can also benefit your cognitive health. Studies have shown that diets high in anti-inflammatory and antioxidant compounds like those found in pecans can help reduce inflammation and oxidative stress in the brain.
This in turn can help protect against age-related cognitive decline and the risk of Alzheimer’s disease.
All in all, pecans are an incredibly healthy and nutritious snack.
They are full of healthy fats, essential vitamins and minerals, and powerful antioxidants which can help improve overall health and reduce the risk of disease.
Furthermore, they also taste delicious and can be easily incorporated into a variety of dishes.
So, if you’re looking to add a little something extra to your diet, consider including pecans!
Are pecans good for weight loss?
Are pecans good for weight loss? The answer is yes, as these nutrient-rich nuts can be an effective part of a weight-loss regimen.
Pecans are among the most nutritious nuts, offering several impressive health benefits. There are numerous reasons why adding them to one’s diet can lead to successful weight loss.
Pecans are rich in healthy fats and proteins, with a single one-ounce serving supplying approximately 20% of your daily-recommended amount of protein.
Moreover, the fats found in this nut – mainly monounsaturated and polyunsaturated – have been studied for their potential role in reducing LDL (bad) cholesterol and maintaining healthy blood sugar levels.
In addition to their nutrient density, pecans can also act as an efficient weight-loss aid.
A study conducted by the University of Scranton found that those who included 48 grams of pecans in their regular diet burned up to 19% more calories throughout the day, compared to those in the control group.
This leads to the conclusion that pecans can increase metabolic rate, therefore increasing fat-burning potential and aiding in successful weight management.
As part of a balanced diet, pecans can be a great source of fiber and other essential vitamins and minerals. In addition, they provide energy that is slowly released, leaving the consumer feeling full while on a safe and balanced diet.
This helps in controlling hunger pangs, snacking, and eating in excess.
However, it is important to remember that pecans tend to contain a higher calorie count, and their addition to the diet should still be moderately portioned. In the one-ounce serving of pecans subjected to the University of Scranton’s study, a simply remarkable total of 186 calories is accounted for, leaving dieters with a thinner wallet and a heavier waistline if taken in excess amounts.
In order for them to be effectively incorporated into a diet, it is recommended that pecans be consumed no more than twice a week.
Doing so, one is able to benefit from the nut’s healthy fats, proteins, and other nutritional content, helping them feel truly satisfied while aiding in both weight loss and waist-shrinking.
Overall, pecans offer several impressive health benefits, with some of them being directly linked to weight loss. With their high content of proteins, fiber, vitamins, and minerals, they can form an effective part of a weight-loss diet, aiding in both fat burn and satiety.
However, it is important to be aware of their calorie content and remember to include them in moderation.
A healthy pumpkin pecan pie recipe
When it comes to dessert, few recipes can compare with the classic pumpkin pie.
However, while the traditional ingredients may be perfectly satisfactory, they are not necessarily the healthiest.
That’s why this healthier variation of pumpkin pie is a winner; it combines the classic flavor of pumpkin with the addition of some additional wholesome ingredients that add nutrition and flavor, resulting in a scrumptious taste sensation that will not have a detrimental effect on your waistline.
To begin, you will need to preheat your oven to 375 degrees.
Gather 1 ½ cups of spelt flour, 3 tablespoons of cold vegan butter, ¼ cup of cold water and a pinch of sea salt.
With a hand mixer, mix together the cold vegan butter, spelt flour, and sea salt until crumbly then add in the cold water.
Continue stirring until a dough forms – it should feel slightly sticky.
Press the dough into a 9-inch greased pie dish.
Line the crust with parchment paper and fill it with some uncooked beans.
Bake the crust for 25 minutes.
Wait for the crust and beans to cool before removing them.
Leave the oven running as you work on the filling.
For the filling gather 2 eggs, one 15-ounce can of pure pumpkin puree, 1/2 cup of dark brown sugar, 2 tablespoons of molasses, 1 teaspoon of ground cinnamon, 1/2 teaspoon of ground ginger, 1/4 teaspoon of ground nutmeg, 1/8 teaspoon of ground cloves, 1/2 teaspoon of sea salt and 1/3 cup of almond milk.
Mix together the 2 eggs with the pumpkin puree.
Sift in the dark-brown sugar, molasses, cinnamon, ginger, nutmeg, cloves, sea salt, and almond milk and mix until completely combined.
Gently stir in half a cup of chopped pecans.
Pour the filling into the prepared crust.
Sprinkle the top of the pie with additional chopped pecans.
Bake for 25 to 30 minutes.
Once the pie has finished baking, allow it to cool for at least 3 hours before serving.
This healthier pumpkin pecan pie recipe is sure to delight you.
It combines the classic sweet taste of pumpkin with a sprinkling of nutty sweetness from the pecans, all while avoiding excess sugar and unhealthy fats.
Feel free to experiment with the ingredients to suit your taste; you could make it even healthier by fully replacing the spelt flour with oat or buckwheat or replacing the vegan butter with coconut oil or even applesauce.
Enjoy!
