Fill in the blank: A handful of _____a day keeps the doctor away. Yep, you guessed it: Fresh Shelled Pecans! Raw pecans are a great source of protein, healthy fats and fiber which will keep you energized and satisfied throughout the day. Pecans provide tons of essential nutrients, but since they are high in calories and fat, they’re often mistaken as an unhealthy nut. Not true! Grab a handful of this delicious buttery nut and read on for how pecans not only taste good but are good for you!
How a Bowl Full of Fresh Shelled Pecans Can Benefit Your Health.
Pecans are a heart healthy nut: A 2001 study conducted at Loma Linda University showed that adding just a handful of pecans to your diet each day may help inhibit unwanted oxidation of blood lipids, thus helping prevent coronary heart disease. Most of the fat found in pecans is a “healthy fat” called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol. Keeping your LDL cholesterol low cuts down your risk of having a stroke or heart attack.
- Pecans help with digestion: Pecans are high in fiber. In fact one serving of raw pecans provides 10% of the daily recommended fiber which is helpful in maintaining a healthy digestive system.
- Pecans have a low glycemic index: Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal.
- Pecans contain 19 vitamins and minerals: You find vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc in pecans which are great for boosting your immune system to help keep you healthy.
- Pecans have anti-inflammatory properties: Pecans contain Omega-3 fats, which can help reduce inflammation. The magnesium, calcium, fiber, vitamin E, and zinc in pecans also give the nuts anti-inflammatory properties.
Ways to Incorporate Pecans into Your Diet
- Add a satisfying crunch and some protein to your salad, yogurt or oatmeal by topping them with pecans. On special occasions you could even add our Glazed Pecans for a little extra sweetness.
- Instead of chocolate chips, try pecan pieces in your muffins, pancakes or other desserts. Their buttery, naturally sweet flavor takes any baked good to the next level!
- Use your food processor to turn your pecans into a fine meal and use to bread chicken or fish.
- Have a container of pecans on hand in your bag or office to reach for as a snack instead of potato chips.
- Pulverize pecans and add them to your smoothies in the mornings.
Let us know in the comments how you’re enjoying your fresh shelled Mascot pecans!