Pecans are one of the most popular nuts in the world. It is a nut from hickory trees native to northern Mexico and the Southern United States. The nut is a nutrition powerhouse loaded with vitamins and minerals. Raw pecans are even cholesterol-free, sodium-free, and low in carbohydrates. With their rich, buttery flavor and natural sweetness, they make a tasty and satisfying snack. But did you know that one of the health benefits of pecan is to lower blood sugar levels?

Diabetes is a long-term condition that affects how the body regulates blood sugar levels. Over the past two years, two interesting trials examined the effect of pecans on risk factors for cardiovascular disease, specifically focusing on blood glucose and insulin levels. A higher intake of pecans appears to improve glycemic control, with studies showing that replacing dietary carbohydrates with pecans leads to various improvements. Studies also revealed that nuts can help prevent heart disease in people with diabetes. Taking an ounce of nuts when hungry helps you feel full, making it easier to avoid high-carb foods and keep your normal blood sugar level.

Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal. Although eating pecans cannot reverse diabetes or substitute medical treatment, consuming these nuts as part of a balanced diet may help a person manage their symptoms and reduce their risk of complications.

Pecans are very flexible in the sense that you can easily add or incorporate it with your meal or snacks like they can go well as toppings in your oatmeal, salads, or yogurts.  Here are some ways to include your pecans that you may want to try.

• BBQ Spiced Pecans
• Green Beans with Pecans & Maple Vinaigrette
• Tilapia with Pecan Brown Butter
• Pecan Sandies

It is important to note that no standalone food can singlehandedly control blood sugar and insulin levels. There are no “superfoods” in that sense. It is our whole lifestyle that is important, and this includes everything from the way we eat to how we sleep and exercise. However, as part of a healthy lifestyle, certain foods may help to improve insulin sensitivity, and based on recent evidence, pecans are one of these foods. Pecans may also help improve blood sugar levels overall by slowing down the rate of absorption from the bloodstream into peripheral tissues. This helps maintain energy levels and prevents the increase in blood sugar.

Pecans are truly nutritious. They are richer in polyphenols than any other nut and may help to maintain your normal sugar levels. If you are looking for a healthy snack, Pecans are best for YOU!

NOI Kimberly Tanador, RND

References:

Pecan Nutrition by: Kristen Millican

https://millicanpecan.com/blogs/nutrition/are-pecans-good-for-diabetics-210

Pecans and Diabetes

https://klinio.com/hub/article/pecans-and-diabetes

Pecan Nutrition Facts and Health Benefits

https://www.verywellfit.com/pecan-nutrition-facts-calories-and-health-benefits-4114348

Reason - Nutrient-Dense nut of choice

https://www.realsimple.com/health/nutrition-diet/pecans-nutrition