Health Benefits Pecans Vs Walnuts – I wouldn’t worry about slight differences in the inflammatory properties of walnuts, pecans, or other nuts. These opinions are based on the fact that nuts contain omega-6 fatty acids (which promote inflammation) as well as omega-3. While you wouldn’t want them to be the only thing you eat, in general nuts are a healthy choice, and I prefer walnuts because of their better fatty acid profile. They are a good source of alpha-linolenic acid (ALA), a fatty acid similar to the heart-healthy omega-3 fatty acids found in fish. If you buy packaged walnuts, you may have noticed the FDA-allowed qualified health claim on the labels, which states that eating 1.5 ounces per day, following a low-saturated-fat, low-cholesterol diet and without increasing caloric intake can reduce the risk of coronary heart disease’. in 2010 a major food company faced FDA opposition over label claims that walnuts can do much more, including claims that exceed the qualified health claim allowed by the FDA.
Smart guidelines for good-for-you nut consumption come from the Nurses’ Health Study at Brigham and Women’s Hospital in Boston and the Harvard School of Public Health. The study, which followed the health of 86,000 nurses, found that those who ate more than five ounces of nuts per week (the amount you’d get from eating about the size of an airline bag each day) had one-third fewer heart attacks than those who rarely or never eats nuts. I limit myself to a handful a day of my favorites – cashews, almonds and walnuts.
Health Benefits Pecans Vs Walnuts
I also like brazil nuts, which I eat sometimes because of the selenium in them, and pistachios. One ounce of pistachios contains more fiber than half a cup of spinach and as much as an orange or an apple. These nuts are also good sources of vitamin B-6, thiamin, copper, phosphorus and magnesium.
Health Benefits Of Nuts: Almonds, Cashaews, Walnuts, Hazelnuts, Pecans & Peanuts
Enjoy nuts as part of a healthy diet. Try a variety, avoid nut products that are high in salt or artificial flavors, and don’t worry about small nutritional differences when you choose.
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Functional foods provide specific benefits to the body when consumed regularly. Walnuts and pecans and other forms of nuts fall into this category because of their ability to support a healthy heart. This is mainly due to their fat content. They both contain unsaturated fats, which are known to lower cholesterol. Walnuts and pecans are similar in overall nutrient value and both make great additions to your diet.
Walnuts and pecans have similar amounts of total fat, but differ in unsaturated fat. Walnuts have about 18.5 grams of total fat per ounce, while pecans have more than 21 grams. Unsaturated fats are divided into two subgroups known as mono- and polyunsaturated. These are healthy forms attributed to lowering cholesterol and heart health. Walnuts contain about 2.5 grams of monounsaturated fat and about 13 grams of polyunsaturated fat per ounce. But pecans have 12 grams of monounsaturated fat and less than 6 grams of polyunsaturated fat per ounce. Omega-3 fatty acids, which are found in polyunsaturated fats, are higher in walnuts. This type of fat not only helps maintain heart health, but also prevents stroke, controls blood clotting, and builds brain cells.
Walnuts Vs. Pecans Nutrition
Nuts are generally low in protein and low in carbohydrates. Walnuts are slightly higher in protein and have the same amount of carbohydrates as pecans. One ounce of walnuts contains 4.3 grams of protein and 3.89 grams of carbohydrates. The same serving of pecans contains 2.69 g of protein and 3.84 g of carbohydrates. Both of these macronutrients perform vital functions in the body. Protein helps repair cells and build muscle, while carbohydrates provide energy.
Fiber is a material known for its satiating properties. Eating fiber will keep you feeling full longer. It helps you lose weight because you end up eating less. Because walnuts and pecans are high in fat and moderate in fiber, they are good snack choices for a weight loss program. Fat also promotes satiety. A 1-ounce serving of walnuts has about 2 grams of fiber, while the same serving of pecans has 2.7 grams. The recommended daily intake of fiber for men aged 19 to 50 is 38 grams per day. Men over 51 should aim for 31 grams. Women between the ages of 19 and 50 should get at least 25 grams, and women over 51 should get 21 grams.
Nuts have a high calorie content, which directly depends on the amount of fat. Fat has 9 calories per gram. The calorie content of walnuts and pecans is quite close. A 1-ounce serving of walnuts has 185 calories, while the same amount of pecans has 201 calories. If you are watching your weight, pay attention to the consumption of these nuts. While they have benefits, the calories can add up quickly.
Manganese is a trace element that the body uses for brain function, carbohydrate and fat metabolism, and strengthening connective tissue. Walnuts and pecans are high in this mineral, but pecans are slightly higher. A 1-ounce serving of walnuts contains about 49 percent of the recommended daily value, while the same serving of pecans contains 60 percent.
How Can Pecans Help Lower Blood Pressure?
Both walnuts and pecans are moderately high in copper. The body uses this trace element for energy, nervous system activity and connective tissue formation. Walnuts slightly beat out pecans for copper. A 1-ounce serving contains 22.5 percent of the recommended daily value for copper. Pecans contain 15 percent of the recommended dose for the same serving size.
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It’s the holidays, and pecans are definitely more popular than walnuts. You can see pecans in pies, cheesecakes, cookies, as well as milkshakes. But do we know the unlimited nutritional benefits of walnuts? Which is healthier pecan or walnut? Should we switch?
Pecan Nutrition Facts: Health Benefits, Side Effects, And Much More
Pecans and walnuts have similar amounts of calories, fat, fiber and carbohydrates. Walnuts have much more protein. Both are good sources of magnesium and manganese (which the American diet lacks), but walnuts have more.
Also, both are good sources of Omega 3 fatty acids, but walnuts have twice as much as pecans.
Walnut (100g): 654 calories, 13.7g carbs, half of which 6.7g is dietary fiber. , 15.2 g of protein ,, 65.2 g of fat, which is more than half of it, 47.2 are polyunsaturated fatty acids, which are good for your heart. It is also rich in vitamins such as B1, B6 and folic acid. It is also rich in manganese and magnesium.
Pecan: (100g): 690 calories, 14g carbs, 10g dietary fiber. 9 g protein, 72 g fat, most of which is monounsaturated fat, about 41 g. and it has a very similar vitamin and mineral profile, especially vitamins such as B1 B6 and minerals such as manganese, which are higher than walnuts.
Benefits Of Walnuts: This Is The Right Way To Eat Walnuts To Get Maximum Benefits
Both pecans and walnuts are rich sources of antioxidants, but walnuts top the list of nuts in terms of antioxidant content. Unfortunately, pecans are near the bottom of the list.
Many studies have concluded that walnuts (as the fruit itself, leaves, oil, extract, supplement) can reduce the risk of chronic diseases. It also reduces inflammation, which helps reduce the risk of many lifelong diseases. To name a few, a study here found that a diet high in walnuts reduced the risk of cardiovascular disease. In this research review, they explain and summarize how to cut back on walnuts.