PECANS FIT: SO GO NUTS

Kathleen Zelman, MPH, RD

For years, savvy dieters have shunned nuts as forbidden foods because of high fat content, but nothing could be further from the truth.  Dieters can rejoice! The heart-healthy fats, high fiber and phytochemical content of nuts have catapulted these nutritious nuggets into health food heaven.  The key to enjoying the great taste of pecans in a healthy diet is portion control.

Health Benefits

Over the past several years, numerous studies have demonstrated the healthful nature of nuts from reducing the risk of heart disease and diabetes to helping with weight control.  The health benefits ascribed to nuts come from one or more of the many nutritious properties.  Nuts are a powerhouse of good nutrition containing a rich source of plant protein, fiber, monounsaturated fats, vitamin E, folic acid, magnesium, copper and antioxidants. Pecans top the list when it comes to antioxidant activity according to the United States Department of Agriculture (USDA).

Dieter’s Dream Come True

To find a food that is delicious, nutritious and filling is a dieter’s dream comes true.  Eating small amounts of pecans can help dieters lose weight because the fiber, fat and protein content increase satiety and dieters feel full longer.  As a result, dieters are not as hungry, less like to overeat and more successful at losing weight.  
Including foods like pecans into a healthy and balanced diet could aid in satiety and can help dieters stick with their eating plans longer.  Engaging in regular physical activity is also important for weight control, a healthy heart and good health in general.

Portion Control

Pecans are nutritious, and they contain a wealth of good-for-you substances; they also contain calories.  The goal is to eat nuts instead of other fat sources in the diet.  It is important to decrease calories from other sources otherwise extra calories from nuts can negate the health benefits by leading to weight gain.  A one-ounce serving of pecans has 196 calories, most of which comes from the heart-healthy, monounsaturated fat. Depending on the size of the pecans, one ounce can range from 10-20 nuts.

Add nuts into your healthy diet

Most nuts are consumed on their own, which can be a dangerous practice.  It is the kind of food that often leads to eating amnesia - hand to mouth without much thought, resulting in lots of extra calories.  Keep portions small and avoid mindless eating by proportioning pecans into small bags or simply take out a handful and put the container away.

Add the delicious flavor and crunch of pecans to all kinds of foods from sweet to savory.  Toasting them first will bring out their flavor and enhance a simple dish.  Tips to help work more pecans into your healthy lifestyle eating plan:  

• Top hot or cold cereal with pecans for a nourishing breakfast
• Enhance the flavor to steamed veggies with a handful of pecans
• Sprinkle chopped pecans on soup or salad instead of croutons or cheese
• Snack on pecans instead of pretzels or chips
  

As little as one ounce per day can provide you with a wealth of health benefits.  So do it, substitute pecans for other less healthy fats and go nuts!