A recent scientific review has revealed the potential benefits of pecan nuts in improving heart health and diet quality.
The review, published in the scientific journal Nutrients, analyzed more than 20 years of studies on this type of nut and its impact on cardiovascular health.
According to the research paper, the most notable benefits of pecans are improved heart health indicators, especially blood lipid levels, with the findings suggesting that including pecans in a balanced diet may improve these indicators.
Studies have found that regularly consuming these nuts in moderate amounts as a snack helps lower total cholesterol, LDL cholesterol, and triglycerides, as well as improve post-meal lipid metabolism. This is attributed to pecans' content of antioxidants (polyphenols) and other active compounds that combat oxidative stress linked to heart disease. These compounds also reduce lipid peroxidation, thus promoting heart health.
As for diabetics, some studies suggest that replacing refined carbohydrates with pecans may improve insulin response and post-meal blood sugar control, but the results are still inconclusive and require further research.
Regarding weight and satiety, other studies have shown that eating pecans increases the feeling of satiety and fullness, making it a good option for those who want to control their weight. Most importantly, research has not found any evidence that eating it causes weight gain, as any minor changes in weight remain within normal limits.
In terms of overall diet quality, people who add pecans to their meals score higher on the Healthy Eating Index, indicating an improvement in the quality of their diet. The data shows that pecans fit naturally into healthy eating patterns, especially when used as a substitute for processed snacks.
Researchers are now seeking to conduct further studies to include digestive health and the effect of pecans on beneficial gut bacteria, brain health due to their antioxidants that support cognitive functions, as well as studying the active compounds that vary according to growing conditions and their effect on health benefits.
