Q: Are pecans heart healthy?  I understand that nuts are good for you , but people mostly mention almonds and walnuts.  I live in Texas, where pecans are the most common nut, and they are also my favorite.  Pecans are seldom included in the lists of heart healthy nuts, which makes me wonder if they are less healthful. 

A: You’ll be happy to learn that pecans, like other tree nuts, are beneficial (Nutrition Journal, June 28, 2015).  Scientists analyzed data from more than 14,000 Americans and found that people who ate at least a quarter ounce of almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios or walnuts daily were leaner, had lower blood pressure, less insulin resistance and higher HDL (good) cholesterol.

An experiment in 26 overweight people ran for 12 weeks and compared a diet in which 15% of calories came from pecans with a control diet similar to what Americans usually eat (Nutrients, March 11, 2018).  Both regimens had the same amount of calories, fats and fiber.

After a month of a pecan-rich diet, these individuals had lower insulin resistance and less insulin in their blood.  There were other beneficial changes, such as lower cholesterol, blood sugar and blood pressure, but these did not reach statistical significance.

The scientists concluded, “Pecan consumption lowered the risk of cardiometabolic disease as indicated by a composite score reflecting a significant change in clinically relevant markers, i.e., blood lipids and glucoregulation.”  So you can keep enjoying pecans with a clear conscience.

• Article by Joe and Teresa Graedon
• Copyright The Seattle Times