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Pecan nutrition and health benefits for Keto diet

Pecan nutrition and health benefits for Keto diet

Recently during one of my visits to Himachal Pradesh, I received a special gift of a bagful of freshly picked Pecans. In fact since I had left Himachal Pradesh in 1990, I had never got an opportunity to relish freshly picked pecans or pecan nuts right from the tree. Thus after so many years, the bag full of goodness and health made me think about sharing a blog about the same with my readers. So here I am with a well researched post about Pecan nutrition and health benefits for Keto diet. But before that just take a look at the fresh pecans.

Pecan nutrition and health benefits
Pecan nutrition and health benefits especially during winters

Pecans are a healthy nut just like walnuts. Although pecans are loved for their nutty taste by everyone but I have seen Keto followers typically associating themselves with it. They love to make these a part of their desserts as well as salads. Not only in the desserts but there are many other ways to enjoy these nuts in many savory dishes too. Keto diet lovers add these to their daily meals because pecans are low on carbohydrates. With several health benefits to offer, pecans are my new favorite snack especially during winters.

According to nutrition information provided by the USDA for one serving of 28g of pecan halves which are about 19 halves the nutrition facts are as follows.

  • Total Calories: 196
  • Fat: 20g
  • Carbohydrates: 4g
  • Fiber: 2.7g
  • Sugars: 1.1g
  • Protein: 2.6g
  • Sodium: 0mg

If you notice the Carbs content, Pecans are naturally low in carbohydrates. One ounce serving of pecan halves has just 4 grams of carbohydrates. Being high on Fats Pecans are a favorite of low-carb, high-fat diet followers.

Pecans have 20 grams per serving of 28 gm. The fat in pecans comes from heart-healthy monounsaturated and polyunsaturated fatty acids. There is only 1.7 gm of saturated fat per serving of pecans.

Top health benefits of pecans 

  • Pecans are a wonderful source of unsaturated fat and fiber along with polyphenols and antioxidants.
  • Pecans are great to control blood sugar in many ways. The healthy fats and low carbohydrate levels stops blood sugar spikes thus keeping a control over diabetes.
  • The fiber in pecans also helps in stabilizing and controlling blood sugar.
  • It is also understood that consuming pecans helps with a lower body mass index (BMI).  If consumed within the caloric limits, pecans are helpful in regulating blood sugar levels as well as controlling appetite.
  • Pecans if consumed raw, without salt are good for a healthy heart being low in saturated fat and sodium.
  • Potassium in pecan helps lower blood pressure, and fiber in it helps reduce cholesterol.
  • Pecans are considered great food option to reduce cancer risk especially post-menopausal breast cancer. A portion of only 10 grams of pecans per day reduces the risk of certain types of cancer.
  • Being a good source of fiber, pecans are beneficial for digestive health. Since fiber is considered good for regulating bowel movements, pecans can reduce the risk of intestinal cancer also.

Yes, pecans are great in taste and healthy too but if you have any allergies from nuts, then you must not dare to eat pecan nuts. Here is how my fresh pecan nuts looked like when fresh from the tree.

Pecan nutrition and health benefits for Keto diet

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Pecan nutrition and health benefits for Keto diet

55 years old, writer, painter, educator, meal planner, and motivational coach who is ever willing to do something new on a daily basis. She turned into a health enthusiast from being a couch potato, repacked her free soul from 98 kg to 67 kg frame, and fell in love with life all over again at the age of 45. Right now she is a strong proponent of Body Positivity.

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