8 Health Benefits of Pecans

Pecans are the ultimate snack food. They're a little sweet and a little salty, you can eat them by the handful, and they're packed with health benefits! That's right, the star ingredient of pecan pie and pralines is also a star on the wellness charts.

• Pecans are naturally gluten-free
  • If you're living a gluten-free lifestyle, pecans are a great go-to snack. Nuts, including pecans, are naturally gluten-free. Grab a handful without worry. You can also bake using pecan meal instead of flour and have a gluten-free sweet treat!

• Pecans are low in carbs
  • Wondering about the carbs in pecans? Turns out, pecans are a perfect snack if you're Keto or on another low-carb diet. 1 oz of pecans, which is about 19 halves, contains 4g of total carbs and 3g of fiber. If you're counting net carbs, that means an ounce of pecans contains only 1 gram of carbs!

• Pecans may help with weight loss
  • An ounce of pecans contains 200 calories and is packed with healthy fats. These fats make you feel full faster, meaning you are satisfied with a healthy handful of nuts instead of digging into the empty calories of chips. The minerals in pecans are also linked to boosting your metabolism.

• Pecans are full of vitamins and minerals
  • Pecans are packed with more than 19 vitamins and minerals! These little nuts contain vitamin A, vitamin B, vitamin E, folic acid, calcium, zinc, and more. Just one ounce of pecans provides 11% of your daily recommended fiber intake, too. Pecans are also a great source of antioxidants.

• Pecans are great for heart health
  • Pecans contain very high amounts of monounsaturated fats, particularly oleic acid. Monounsaturated fats are heart-healthy and have been shown to lower cholesterol when eaten in moderation, which in turn reduces the risk of heart disease and lowers blood pressure. Pecans themselves contain no cholesterol.

• Pecans may reduce the risk of breast cancer
  • Oleic acid, one of the monounsaturated fats found in pecans, has been found to reduce the risk of breast cancer. In a study, oleic acid was found to promote cell death of breast cancer cells.

• Pecans may lower the risk of Alzheimer's disease and dementia
  • Pecans have the highest levels of vitamin E among nuts. Not only has vitamin E been shown to have positive effects on heart health, but it also has been linked with lowering the risk of dementia and Alzheimer's by up to 25%.

• Pecans are anti-inflammatory
  • Among the minerals found in pecans are manganese and copper, which contain anti-inflammatory properties and boost metabolic health. This means that pecans may provide some relief for those with arthritis. The anti-inflammatory benefits extend to reducing pressure on the arterial walls, thus reducing the risk of cardiovascular disease, too.

Next time you have a snack craving, turn to pecans. Not only will they satisfy your hunger, but they'll also benefit your health, too! Grab a bag of raw pecans today and get snacking, or check out some healthy salad recipes for your next meal.