Last Updated on March 23, 2022 by Dr Sharon Baisil MD
Are you curious if pecans are good for diabetes? The short answer is: yes! Pecans offer some impressive health benefits for people living with diabetes, but there are also a few risks to keep in mind. In this blog post, we’ll explore the pros and cons of eating pecans if you have diabetes. Enjoy!
10 Health Benefits of Pecans for Diabetes
Pecans are native to North America and grow wild in a very limited number of regions. They were grown by the indigenous people, who also used them as medicine for various purposes, but nowadays, they’re mostly purely consumed. To date, pecans have 40 known nutrients, each one contributing a portion of your daily requirements.
Let’s check more of its health benefits below!
1 – Heart Healthy
In one study, researchers found that pecans can reduce bad cholesterol levels. Eating about 1.5 ounces of sugar per day could also decrease the risk of dying from heart disease by half! To sum it up to benefits that you get from a single serving: It improves your health and decreases symptoms like hyperglycemia (increased blood sugars) or diabetes complications rates.
2 – Minimize The Risk of Cancer
Another notable benefit of pecans is decreasing the risk for heart disease and preventing cancer. This helps reduce your chances of developing or maintaining an illness such as breast and colon cancers.
3 – Anti-Inflammatory
The nutritional and phytochemical profile of green nuts, particularly pecans, has proven to ease inflammation within the body. One study published on Medical College London’s website identified a healthy smooth muscle tissue produced by eating 1 ounce per day made with wild-caught almonds or pecan nut butter (about 20 grams) for almost four weeks.
4 – Boosts Immunity
Red and black tea is the staple of many who take up physical activities or want to keep a healthy body. Both are abundant in antioxidants, which boost your immune response to move things forward for better health. The same can be said about pecans since research has revealed that green nuts contain high levels of antioxidant properties; one study found it was ten times as much as other nuts!
5 – Cures Skin Problems
A diet rich in nuts and seeds is also a good idea for skincare. Pecans soothe burns, rosacea, acne, and allergies just like other nuts. What’s more amazing? In one clinical trial on peanuts compared to pecans, the researchers found this nut has similar antioxidant effects, which acts as anti-inflammatory agents that safeguard the shield against linoleic acid oxidation; they tested its efficacy on subjects with eczema!
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6 – Arthritis Relief
In addition to improving blood concentrations of antioxidants compared with other nutritional sources, research has shed light on how pecans ease muscle soreness and give relief in arthritis. In one 2016 scientific journal article, volunteers took either 50 grams or 1 ounce per day for seven days before testing them out against an otherwise identical placebo test group that ingested no nuts at all!
7 – Diabetes Management
In the field of nuts, pecans took the top well-being award for the number one food choice for diabetes management. The nuts have a blood sugar control effect on the body. The health benefits of these foods can be improved by using syrup as it improves blood sugar and reduces sugar levels. If you have diabetes or prediabetes, pecans may be helpful for blood sugar control as well as other health benefits to your body, such as lowering the risk of heart disease and type 2 diabetes.
8 – Prevents Hair Loss
In addition to their omega-3 fatty acid content, pecans have been found to contain phytoestrogen called Genistein which is a very potent anti-androgen that stops hair follicles from getting smaller causing hair loss. In 2008 the journal “Nutrition and Cancer” reported on its results of 60 men who had lost around 80% of the hairs in the area behind each ear due to insulin-resistant diabetes mellitus (type 2 diabetes). The majority of these men, who were overweight and had a high-stress load showed an increase in low-density lipoprotein bad (LDL) cholesterol. Still, with the use of 400mg daily for three months, their total cholesterol levels normalized, showing that supplementation could be therapeutic.
9 – Highly Nutritious
This study showed that people who ate the most peanuts, containing 17.9 mg per 100 g of fiber (compared to 4.3 mg for those eating the least amount), had lower levels of triglycerides and improved their insulin sensitivity, compared with participants on a low-fiber diet—but not any more than did those consuming higher amounts in fruit or legumes instead. The researchers can’t say why this happens; it could be that all nuts have similar relaxing effects.
10 – Aids in Weight Loss
Researchers found that eating nuts led to weight loss and improved blood sugar control, especially in people with diabetes who were at risk of cardiovascular disease. Because nuts are such a good source of fiber, they help with weight loss because of their propensity to fill you up and stay consistent.
Risk Factors of Pecans For Diabetes
Scientists have long been aware of the health benefits of nuts, but their effect on risk factors in people with diabetes is less clear.
Pecan nuts are high in minerals and vitamins such as potassium, magnesium, fiber, and antioxidants, and it also contains protein. Eating pecans is beneficial for the heart and lowers blood sugar levels by lowering your risk factors of cardiovascular disease (heart attack). If you do not like pecans, replace them with other nuts or a whole grain product with similar health benefits but can be less expensive.
Pecans have a rich heart disease risk-benefit of satiety, heart disease, and diabetes risk reduction. Nuts are high in unsaturated fats, which can lower people’s cholesterol levels with prediabetes or type 2 diabetes. Foods containing natural phytosterols positively promote various health benefits compared to those without them, such as glycemic index and obesity risk factors, among other nutrients from nuts that help improve blood glucose control of people with type 2 diabetes.
FAQs on Pecans and Diabetes
Are pecans and walnuts good for diabetics?
Answer: Yes, both pecans and walnuts are good for diabetics. They are high in monounsaturated fat and are a good source of protein, fiber, vitamins, and minerals. They also contain antioxidants that may help protect against some of the damage caused by diabetes.
What is the best nut for diabetics?
Answer: Walnuts are a good nut for diabetics because they are high in monounsaturated fats and polyunsaturated fats, which have been shown to improve insulin sensitivity and glycemic control. They are also a good source of fiber, vitamin E, and magnesium.
Can diabetics eat nuts and seeds?
Answer: Yes! People with diabetes should eat various nuts and seeds because they are a good source of healthy fats, protein, and fiber.
Nuts and seeds are also good sources of magnesium, which can help lower blood sugar levels. Some research has even shown that eating nuts and seeds can improve blood sugar control in people with type 2 diabetes. So go ahead and add some nuts and seeds to your next diabetes-friendly meal or snack!
Do pecans raise blood sugar?
Answer: No, pecans do not raise blood sugar levels. The glycemic index (GI) measures how quickly a food raises blood sugar levels after it is eaten. Pecans have a GI of 10, which is low. This means that pecans are unlikely to cause a spike in blood sugar levels.
GI values are just one factor to consider when choosing foods to eat diabetes-friendly. It’s also important to consider the number of carbohydrates in food and the amount of fiber it contains. Pecans are high in fiber and low in carbohydrates, so that they can be included as part of a diabetes-friendly diet.
Do pecans have a lot of sugar?
Answer: No, pecans have very little sugar. They are a good source of healthy fats and protein. They also contain important vitamins and minerals, such as vitamin E, magnesium, and zinc. So pecans are a great choice for a healthy snack or addition to your diet.
Final Words
All nuts have similar effects in relaxation and reducing risk factors for disease. Nuts are especially beneficial for the heart, lowering blood sugar levels and reducing your risk of cardiovascular disease.
In conclusion, nuts add to your health and will benefit you to enjoy a long, healthy life.
For those people who do not like the taste or texture of nuts or are allergic to them, consider swapping out with other nut products that deliver similar benefits on cardiovascular disease risk factors such as almonds (8 grams per serving), walnuts (6 grams per serving), cashews (9 grams) without the added carbs from spices and sugar.
References
https://pubmed.ncbi.nlm.nih.gov/25396407/
https://pubmed.ncbi.nlm.nih.gov/30395790/
https://pubmed.ncbi.nlm.nih.gov/24910231/
https://medlineplus.gov/dietaryproteins.html
https://www.cdc.gov/diabetes/basics/diabetes.html
https://pubmed.ncbi.nlm.nih.gov/24573661/
https://pubmed.ncbi.nlm.nih.gov/24898241/
https://pubmed.ncbi.nlm.nih.gov/26746178/
