If you have diabetes, choosing healthy snacks is an important part of managing your blood sugar levels and overall health. So are pecans a healthy option for diabetics?
We’re happy to report that the answer is yes. The health benefits of pecans are off the charts, making them great for snacking as a diabetic. They contain low carbohydrates, high fiber, healthy fats, and essential vitamins and minerals.
Eating a handful of pecans every day may help keep the doctor away. Take a closer look at these pecan nutrition facts and how they can help everyone maintain a healthy, balanced diet.
Pecans are Low in Carbohydrates
One of the key health benefits of snacking on raw pecans is that they’re low in carbohydrates. Unlike other popular snack foods like chips or crackers, pecans won't cause your blood sugar levels to spike. This is because pecans have a low glycemic index, which means they’re digested slowly, releasing glucose into your bloodstream more gradually. Eating low-glycemic-index foods can help regulate blood sugar levels, making them an ideal choice for people with diabetes.
Pecans are also an excellent source of fiber and healthy fats. A one-ounce serving of pecans (about 19 pecan halves) contains about 3g of fiber, which can help slow sugar absorption into your bloodstream. This can help prevent blood sugar spikes and crashes, which are common in people with diabetes.
Pecans are also high in monounsaturated and polyunsaturated fats, which are considered "healthy" fats. These fats can help lower cholesterol levels and reduce the risk of heart disease, which is important for people with diabetes who are at higher risk for heart problems.
Pecans Have Essential Vitamins and Minerals
In addition to being low in carbohydrates and high in fiber and healthy fats, pecans also contain more than 19 essential vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc.
Pecans are a good source of vitamin E, which has been shown to have antioxidant properties that can protect against cell damage. When compared to other nuts, pecans have shown the highest levels of gamma-tocopherols, a form of vitamin E that has been found to help reduce the risk of cardiovascular disease.
A single serving of pecans also contains 8% daily value of magnesium, which is important for maintaining healthy blood sugar levels. Magnesium helps the body use insulin more effectively, which can help prevent insulin resistance, a common problem in people with type 2 diabetes.
How to Incorporate Pecans into Your Diet
Now that you know why pecans are a great snack option for people with diabetes, you may be wondering how to incorporate them into your diet. Shelled pecans can be enjoyed on their own as an easy, on-the-go snack, or they can be added to a variety of dishes to improve flavor and nutrition. Here are a few ideas to get you started:
Sprinkle pecans on top of oatmeal or yogurt for a filling and nutritious breakfast.
Use chopped pecans as a topping for salads or roasted vegetables.
Add pecans to your favorite trail mix for a snack that will keep you feeling full and satisfied.
Use pecans as a coating for baked chicken or fish to add crunch and flavor.
Mix pecans with other nuts and dried fruit for a homemade snack mix.
By adding pecans to your diet regularly, you can enjoy a worry-free snack that will help you maintain healthy blood sugar levels and taste delicious while doing it!
A one-ounce serving of pecans (about 19 pecan halves) contains about 3g of fiber, which can help slow sugar absorption into your bloodstream. This can help prevent blood sugar spikes and crashes, which are common in people with diabetes.
Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says.
As you can see, walnuts and pecans are both winners in terms of nutritional value. While pecans have fewer calories and more fiber, walnuts offer a higher degree of protein. Whichever you choose, you'll enjoy heart-healthy nutrition with anti-inflammatory, antioxidant, and healthy cholesterol properties.
Like many other nuts, pecans contain a high percentage of fat and can lead to diarrhea if too many are eaten in a short amount of time. Over-consumption may also lead to digestive issues like gas and bloating. Recommendation: One ounce (15-19) pecan halves per day.
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
Almonds help diabetics manage their glucose levels. They lower oxidative stress, which is a major cause of diabetes and heart disease. Almonds are high in fibre, vitamin E, magnesium, and vitamin 12. Consuming walnuts makes you feel full and reduces your desire for other foods.
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
The anti-inflammatory properties of pecans reduced low-grade inflammation that leads to chronic inflammation and the development of a range of prevalent diseases. This also shows pecans maintain body weight and prevent diabetes despite consuming a high fat diet.
Comparing a 1-ounce serving of pecans with 1-ounce of almonds, pecans have at least 30 more calories. When it comes to protein, almonds have nearly double that of pecans. Almonds have 6 grams of protein per ounce compared to 2.6 grams of protein per ounce of pecans.
Pecans have 191% more dietary fiber than cashews. Cashews have 99% more protein than pecans. Cashews offer more iron, magnesium, phosphorus, potassium, zinc, and copper than pecans. Pecans provide more calcium and less sodium.
Pecans are also uniquely high in good fats and other heart healthy nutrients which is why this special nut is certified by the American Heart Association's® Heart-Check Program.
“Headlines claiming 'superfoods' may lead to beliefs that simply adding pecans alone to their diet every day will result in weight loss and reduce their risk of diabetes; that simply is not true.”
Pecans have more fiber than walnuts — and just a handful a day has major health benefits. Snacking on pecans comes with impressive health benefits, including lowering risk of heart disease and diabetes and helping with weight management. Grilled pork chops with maple pecan butter: Get the recipe!
“They showed a significant reduction in cardiovascular risk factors with diabetics when they're eating at least five servings of nuts a week,” says Julia Zumpano, RD, LD, who did not take part in the study. “The serving size was about an ounce – 28 grams – which is exactly what we recommend.”
Pecans, like other nuts, are high in potassium.This does not mean they are off limits on a kidney diet. However, limiting the amount and how often pecans are consumed is suggested. The suggested portion size of pecans may be less than 1 ounce.
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