The Pecan is definitely an underrated traditional snacking nut. Always included in seasonal salted-nut mixes, it’s never headlined. But now, there may be new reasons to shine a spotlight on it: The Pecan is being hailed as a heart health booster!
Rich, gooey, super-sweet Pecan Pie: One of the most dietarily dangerous
dishes known to humankind! Which few, if any can resist…
Who doesn’t love a luxurious slice of sugary, gooey Pecan Pie to top off a holiday feast? And there’s no flavour quite like that of a crunchy Pecan half, fresh out of the shell….
A go-to garnish…
… And more! The pecan is one of those workhorse nuts like the peanut or almond – destined to turn up on every second salad or dessert as a decorative garnish or vehicle for some cheery crunchiness. Yet it’s not quite in the same class as the cherished cashew or hazelnut – both which of enjoy luxe reputations in the culinary and confectionery spheres.
But the Pecan holds a special place in my heart, nevertheless…
Goin’ on a Pecan hunt…
I remember my Dad organizing a pecan harvesting expedition down in Florida, during his 5 months overwintering there one year. The ladies at his RV park had decided to mount a Pecan pie making program to fund the park community’s Thanksgiving and year-end Holiday festivities.
The key to the whole thing was, there were serendipitous Pecan trees round and about the landscape in Ft. Myers, planted in parks and other public paces for shade and decorative purposes. And Dad, along with some other crafty old gents, had noticed that, in many such locations, nobody gathered the nuts when they fell of the trees at the end of season.
Thus, one year when I was down visiting him for a week, was I was drafted to help one fine sunny day to help Dad map likely Pecan trees. A unique experience, to say the least. Dad’s poking aroud under the trees and examining the tips of their branches did prompt a fair number of questions. But at least no one called the cops on us…
A legit claim to fame?
Now, though, it appears the Pecan may have a legitimate claim to fame as a therapeutic agent. Recent studies reveal eating a relatively small amount of Pecans every day could help control cholesterol, thereby prompting heart health. And there are other collateral cardio benefits…
What they did
A research team from Pennsylvania State University (PSU) conducted a randomized trial including 138 carefully-selected participants between the ages of 25 and 70 who all had at least one risk factor for metabolic syndrome, a cluster of conditions including high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels.
The group was divided in 2, and one half was asked to eat 57 g of Pecans in place of its usual snacks every day for 6 months, from August 2022 through February 2024. The other group was instructed to carry on eating as it normally did.
All study participants underwent identical lab testing at regular intervals throughout 12-week study periods.
What they found
According to the conclusions of the study report: “Pecan intake improved total cholesterol, LDL cholesterol, non-HDL cholesterol, and triglycerides compared with the usual-diet group.” On average, subjects showed a total cholesterol reduction of 8.1 milligrams per deciliter, or 3.6 percent.
According to Michelle Routhenstein, RD, a preventative cardiology dietitian, Pecans are rich in Ellagic acid, which, “reduces inflammation and oxidative stress — an imbalance of free radicals and antioxidants in the body that leads to cell damage — helping to support heart health.”
In addition, Pecans possess a high concentration of monounsaturated fatty acids, particularly oleic acids, which are known to decrease total cholesterol and LDL (bad) cholesterol, says Dr Matthew Segar, a cardiologist at the Texas Heart Institute.
My take
Unrelated, parallel studies have shown Pecans are also high in magnesium and fiber, and may also boost cognitive function. It’s no surprise that doctors and nutritionists agree, Pecans can definitely be ‘part of a healthy diet’.
On the other hand, like all nuts, they’re high in fat and can add excess calories to your diet if you eat too many. Likewise, comercial salted Pecans can add unwanted sodium to your diet. The good news is, there’s nothing to indicate that there’s anything ‘bad’ in Pecans that can cause unwanted side effects. So there’s no official, therapeutic upper limit on how many you can eat.
Taking all that into account, it’s worth knowing that the 57 g of Pecans a day researchers ‘prescribed’ in the PSU study translates to a mere 2 oz., or 30 to 35 nuts. Anybody should be able to fit that many into their daily routine. Especially if they’re displacing other, unhealthy snacks.
So, feel free to go bananas on Pecans. Which, by the way, makes a great snack or dessert pairing… (Especially on top of thick, silky Greek yogurt or rich Vanilla ice cream!)
~ Maggie J.