Pecans, the buttery and gently sweet nuts, are more than just a delicious ingredient in pies and baked goods; they are packed with an impressive profile of nutrients. For people with diabetes, pecans may offer various health benefits, especially when included mindfully in a balanced and wholesome diet. Yes, the health benefits of pecans are off the charts, making them a perfect snack option for diabetics.  They are low in carbs, high in fiber, healthy fats and vital vitamins and minerals.

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Having a fistful of pecans regularly may help manage diabetes. Read this article on whether pecans are good for diabetes, their nutritional value, health benefits and side effects.

Are Pecans Good for Diabetes?

Yes, pecans serve as a healthy addition for diabetics when incorporated as part of a wholesome diet regimen in moderate quantities. Pecans are low in glycemic index and net carbs, which means they don’t spike blood sugar levels. In addition, these nuts are heaped with an impressive amount of healthy fats, dietary fiber, magnesium, and antioxidants, which support in controlling blood sugar levels, easing inflammation and improving insulin sensitivity.

Also Read: Pecans: Nutritional Profile, Health Benefits, Easy Recipes and Contraindications

Nutritional Profile of Pecans

Nutritional value of pecans per 28g

Calories: ~196

Total Fat: 20.4g

Saturated Fat: 1.8g

Monounsaturated Fat: 11.6g

Polyunsaturated Fat: 6.1g

Protein: 2.5g

Carbohydrates: 3.9g

Dietary Fiber: 2.7g

Net Carbs: ~1.2g

Sugars: 1.1g

Magnesium: 34mg

Manganese: 1.3mg (63% DV)

Contains fair amounts of Zinc, Vitamin E, and Thiamine.

Health Benefits of Pecans for Diabetes

Manages Blood Sugar

Pecans are low in net carbs and high in dietary fiber, which slows gastric emptying time, prevents blood sugar levels and keeps blood sugar stable. The goodness of healthy fats helps improve insulin sensitivity, reducing the body's need to produce excess insulin.

Rich in Antioxidants

Pecans are a powerhouse of polyphenols, including ellagic acid and vitamin E. These antioxidants help reduce oxidative stress and inflammation, both of which play a role in insulin resistance and delay the onset of diabetes.

Promotes Heart Health

Heart disease is a common health condition in diabetes, and a sudden spike in blood sugar levels can result in complications. The healthy profile of omega-6 and omega-3 fatty acids in pecans may help diminish LDL cholesterol levels and triglycerides, improve blood circulation, maintain arteries, and reduce blood pressure.

Manages Weight

Despite being high in calories, pecans can promote satiety, reduce unwanted hunger pangs and overall calorie intake. The right combination of fats, dietary fiber, and protein can help reduce overeating, reduce carb intake, thereby managing type 2 diabetes.

Enhances Metabolic Health

Several pieces of evidence have shown that eating nuts like pecans can improve lipid profiles, reduce insulin resistance, and support a healthier metabolism

Recommended Daily Intake

For people with diabetes, a reasonable and healthy serving size of pecans is 28 grams of pecans or about 15–20 halves per day.

Also Read: Are Cashews Good For Diabetics? Find Out From Our Nutritionist

Ways To Add Pecans To A Diet?

Healthy ways to include pecans in your meal regimen:

Sprinkle chopped pecans over oatmeal, breakfast cereals or Greek yogurt.

Make a nutritious, low-sugar smoothie for added texture and satiety.

Eat a handful of raw or roasted pecans as a standalone snack.

Combine with a few berries or cheese cubes for a balanced intermediary snack option.

Toss into salads with spinach, apple slices, and veggies for added crunch and a nutrition boost.

Use crushed pecans in almond flour cookies or low-carb muffins.

Make homemade pecan butter with no added sugar.

Side Effects

Pecans are generally safe and well-tolerated for most healthy adults; however, consider the following:

As it is calorie-dense, eating excess amounts may lead to weight gain, which may aggravate insulin resistance.

Pecans are a tree nut and can cause serious allergic reactions in some people. Avoid if you have any known nut allergies.

Although healthy fats are good, too much fat, especially in a sedentary lifestyle, can contribute to digestive issues.

Conclusion

Pecans can be a healthy addition to a diabetes-friendly diet, offering a boost of nutrients and health benefits. Their low-carb, high fiber, and heart-healthy fat content makes them a smart snack or meal addition, as long as you stick to moderate portions and opt for unsweetened, unflavoured varieties. It is always best to seek advice from a registered dietitian or nutritionist before making major dietary changes, especially if you are on diabetes medications.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

A Pecan-Rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial

Diane L McKay 1,*, Misha Eliasziw 2, C Y Oliver Chen 1, Jeffrey B Blumberg 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC5872757/

https://www.sciencedirect.com/science/article/abs/pii/S0924224417304806