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Are pecans useful?
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Pecans are a type of nut that originally came from North America.
Because of their uniquely rich and buttery flavor, they are considered an unusual component of snacks, desserts, and main courses.
Although they have a long list of important caloric preparations, many people wonder if they are healthy because they still contain large amounts of calories and fat. healthy .
This article examines research to determine if Pecans are considered healthy. pecans are good for you.
Pecans are a rich preparation almost high in calories.
In particular, they are considered an excellent source of copper, thiamin, and zinc as well as fiber.
One ounce (28 grams) of pecans They contain appropriate thermogenic preparations (1):
Copper is an important mineral involved in many qualities of your well. health including neuronal and immune function. health Red blood cell production (2).
In the meantime, thiamin, or vitamin B1, is needed to convert carbohydrates into energy, which helps nourish the body (3).
Zinc is again the most important mineral found in pecans It is also needed for cellular improvement, brain function, and wound healing as well as immune function. healing ( 4 ).
Re-establish.
Pecans consist of a variety of nutritious preparations, including fiber, copper, thiamin, and zinc.
Pecans are associated with many things health benefits .
Improves heart health
Pecans are a beautiful key to single saturated fatty acids in the type of fat may benefit heart health ( 5 ).
One study of 204 people with coronary heart disease characterized by shrinking arteries showed that using 30 grams daily for 12 months improved the relationship between blood joint cholesterol and HDL (good) cholesterol (6). of pecans Daily use for 12 months improved the relationship between blood joint cholesterol and HDL (good) cholesterol (6).
Similarly, a longer study showed 19 people with normal cholesterol levels to have unhealthy cholesterol, while those who moved 2.5 ounces (68 grams) of cholesterol daily had more unhealthy cholesterol daily. of pecans Compared to patients in the control group who did not eat nuts daily, their LDL (bad) cholesterol levels were much lower after 8 months (7).
Other studies have shown that increased consumption of mem pecans can be associated with lower levels of joint cholesterol, LDL (poor) cholesterol, and triglycerides, which are considered risk factors for heart disease (8).
Stabilizes blood sugar levels.
Several studies have shown that. pecans Can promote better blood glucose control. This may be due to its fiber content.
Notebooks contain insoluble fiber, which is largely insoluble in water, but still contain some soluble fiber. Soluble fiber dissolves in water and forms a gel-like dough that moves undigested through the corpse and slows the absorption of sugar in the bloodstream (10).
A small study among 26 overweight or obese adults showed that eating sumptuous pecans for four months improved their ability to use insulin effectively. Insulin is a hormone that transports sugar from the bloodstream to the cells (11).
Additionally, this diet improves the function of pancreatic beta cells, which are responsible for the creation of insulin (11).
In addition, a review of 12 studies showed that adding nuts to the menu may contribute to lower levels of hemoglobin A1c, a measure of long-term glycemic control (12).
Promotes brain function.
Tree seeds are a rich source of calories may benefit brain function by single unsaturated fatty acids.
In particular, single saturated fatty acids are associated with intellectual decline and less inflammation (13, 14).
A solid study involving more than 15, 000 women over 40 years tied higher nut consumption to improved long-term knowledge (15).
A study of 4, 822 older adults showed that those who ate at least 1/3 of nuts (10 grams per day) were 40% less likely to have poor knowledge (16).
Nonetheless, supportive studies are needed to assess how pecans may have an impact on brain function, among other things.
Re-establish.
Several studies have shown that. pecans helps improve heart health brain function and blood sugar control.
Although pecans It has been associated with a variety of possible health benefits There are several flaws to be aware of.
First, as with other types of nuts, such as almonds, cashews, chestnuts, and walnuts, those who are allergic to nuts are better off.
Keep in mind that every portion of 28 grams (1) contains relatively more calories, almost 200 calories.
Thus, using multiple portions may increase your daily caloric intake. This may contribute to weight gain without other adjustments to an individual’s menu or physiological energy levels.
Therefore, moderate intake, especially when trying to lose overweight.
It is best to choose natural products. pecans No added sugar or salt.
Re-establish.
If you are allergic to nuts, do not eat notes or other notes pecans or other nuts. Pecans still contain many calories and are more likely to contribute to weight gain if consumed in large quantities.
Health Benefits of Pecans
*Daily percentages are based on a 2,000 calorie diet. Daily value may be higher or lower depending on caloric needs.
- Vitamin C 0%.
- Iron 6%.
- Vitamin B6 0%.
- Magnesium 0%.
- Calcium 2%.
- Vitamin D 0
- Cobalamin 0
- Vitamin A 1%.
The pecan This note is from the hickory tree species of the northern Mexican and southern U.S. family. This note provides a robust powerhouse full of vitamins and minerals.
What’s more, raw pecans It contains no cholesterol and very little sodium or carbohydrates. With a gorgeous, buttery taste and natural sweetness, they are a savory and nutritious snack.
Health Benefits
Raw pecans 1-2-3 Bump Protein, healthy Fat and fiber, can help keep your diet full.
Healthy for your heart
Pecans are considered a good source of calcium, magnesium, and potassium, which help lower blood pressure.
It has a high fat content in it. in pecans is a healthy This type of fat is called monosaturated fat. Using monosaturated fat products instead of products with a lot of saturated fat (e.g. chips) can help reduce the poor LDL cholesterol content. Low LDL cholesterol levels are protective.
Treatment of Diabetes
Studies have shown that notes are likely to prevent heart disease in diabetics. Snacking on nuts when you are hungry makes it easier to ignore carbohydrate-rich foods and keep blood sugar levels under control.
Pecans have a fairly low glycemic index. This means that food use does not cause blood sugar peaks, even in people with diabetes. Drink food. pecans The greater glycemic index can also compensate for the effects of the commodity when consumed in the same meal.
Lighting of arthritis
Pecans still contain omega-3 fats and have every opportunity to simplify arthritis pain by reducing inflammation. magnesium, calcium, fiber, vitamin E and zinc. in pecans also give the nut its inflammatory properties.
Disease Prevention
Vitamin A, vitamin E and zinc, all of which occur in nuts in pecans Support your own immune system so your body can fight infection and repair damage. Pecans still provide folic acid. Folic acid has the ability to fight changes in DNA. Otherwise, it could lead to cancer.
Antioxidants help protect the body from cell damage caused by Alzheimer’s disease, Parkinson’s disease, and cancer. The USDA has lent more than 100 products to antioxidants. and pecans made the top 20.
Power Source
Pecans contain nearly all the vitamins and minerals needed for good health. for healthy skin, eyes, teeth, bones, muscles, and nerves.
Nutrients per portion
One ounce of raw pecans has:
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Carbohydrates: 4 grams
- Fiber: 3 grams
- Sugar: 1 gram
Portion Size and Processing
Pecans are a great source of of healthy fat, but they have a high caloric content. Therefore, it is important to pay attention to portion size. Portion. of pecans 1 ounce, which is ¼ cup or slightly less than ¼ cup. 19 pecan halves.
Roasted pecans Sold in the guise of ready-made snacks, they are often covered in sickly oils and sugar, adding empty calories. Be sure to read the label and choose it! raw pecans when possible.
How to Add Pecans to Your Personal Diet
If you feel like a crunchy snack, substitute a handful of these pecans for chips. of pecans Instead of chips. Prepare snack-sized bags of 19 pecan Polida, respectively, so that they are ready the next time you get hungry. Save once in a bag or book bag for the road. a healthy snack on the go.
Of course, pecans are delicious and a good substitute for snacks if you are starving for sugar. Coasters. raw pecan Chunks in place of chocolate chips, combined with pancake, muffin, or cookie dough. Add crunch and protein to salads, oatmeal, quinoa, or yogurt, raw pecan pieces.
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