A study found that a nut could help reduce cholesterol levels (Image: Getty)
A nutrient-rich nut may help lower cholesterol levels and safeguard heart health. New research has revealed that pecans could decrease « bad » cholesterol within the body.
Whilst technically classified as a seed, pecans are generally regarded as a nut, much like almonds, cashews, and walnuts. They’re recognised as highly nutritious, offering healthy monounsaturated fats, fibre, protein, and essential minerals including magnesium, zinc, and potassium.
A recent review of existing studies has identified several health advantages associated with pecans. The research, published in the Nutrients journal, demonstrated that across multiple human trials, people who regularly ate pecans in snack-sized portions experienced improvements in total cholesterol, LDL (« bad ») cholesterol, triglycerides and non-HDL cholesterol levels.
According to Science Daily, pecans are packed with polyphenols (a type of antioxidant) and other bioactive compounds. These components may enhance antioxidant activity in the body and reduce lipid oxidation, a process associated with oxidative stress.
Studies also suggest that pecans may encourage healthier lipid metabolism following meals, an important element of cardiovascular health. On the whole, the findings indicated that pecans may support heart health chiefly by enhancing lipid metabolism and strengthening antioxidant defences.
Pecans contain fibre, protein, and minerals like magnesium, zinc, and potassium (Image: Getty)
When it came to blood glucose and diabetes-related markers, the results were more ambiguous. Scientists emphasised that additional research is needed to determine pecans’ role in metabolic health.
Some evidence suggested that replacing refined carbohydrates with pecans might improve insulin response or assist in managing blood glucose levels after meals.
Several studies have also indicated that consuming pecans can promote feelings of fullness, with satiety emerging as an area of increasing scientific curiosity.
Whilst evidence regarding body weight remains somewhat mixed, existing research doesn’t indicate that eating pecans increases the likelihood of weight gain, with any noted changes generally remaining within typical daily variations.
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Diet quality
Beyond individual health markers, pecans were also linked to improved overall nutritional quality. The review discovered that individuals who include pecans in their diets typically achieve higher scores on the Healthy Eating Index (HEI), which measures how well a diet corresponds with federal nutritional recommendations.
Data from nationally representative NHANES surveys also indicate that pecans integrate seamlessly into balanced dietary patterns, especially when they substitute conventional snack foods.
Study author Britt Burton Freeman commented: « What stands out in the research is the consistency of evidence linking pecans to markers of heart health and overall diet quality. The additional findings around satiety and weight management add important context, particularly as interest grows in appetite regulation and the use of GLP-1 therapies. »
In the research, the Illinois Institute of Technology team noted: « Human trials indicate consistent improvements in lipid profile and overall diet quality when pecans replace typical snacks or foods, with largely neutral effects on body weight and inconsistent effects on glycemic control, vascular function, and inflammation. »
They continued: « Overall, the current literature suggests that pecans offer cardiometabolic benefits and enhance diet quality when incorporated into healthy dietary patterns; however, further research is needed to expand our understanding of other clinical outcomes, especially related to mechanistic pathways and their role in reducing the risk of chronic diseases. »
The research received backing from the American Pecan Promotion Board (APPB), though the organisation had no involvement in the study’s execution or conclusions.
The researchers acknowledged various constraints, including a relatively limited number of long-term human trials, variations in study methodology and consumption amounts, and insufficient data in emerging areas of investigation.
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