Snacking on a handful of pecan nuts every now and then could give your heart health a boost, according to a major scientific review. Researchers at the Illinois Institute of Technology in the USA analysed data from 52 previous studies on the rich, buttery nuts spanning 25 years. Multiple studies found that people who regularly ate pecans as a snack saw improvements in total cholesterol, LDL “bad” cholesterol, triglicerydes and non-HDL cholesterol levels.
Pecans are rich in antioxidants called polyphenols, which have been linked to lower inflammation and gut health benefits. Dr Britt Burton Freeman, director of the institute’s Center for Nutrition Research, said: “What stands out in the research is the consistency of evidence linking pecans to markers of heart health and overall diet quality.
“The additional findings around satiety and weight management add important context, particularly as interest grows in appetite regulation and the use of GLP-1 therapies.”
Several studies also found that people who ate pecans reported increased feelings of fullness.
Findings on weight loss were consistent, however the researchers found no evidence that eating the nuts increased risk of gaining weight.
The analysis, published in the journal Nutrients, found pecans also appeared to be an indicator of better overall diet quality.
People who included pecans in their diets tended to meet more national dietary guidelines.
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The review found limited evidence of an effect on brain health and risk of conditions such as dementia.
The paper added: “Overall, the current literature suggests that pecans offer cardiometabolic benefits and enhance diet quality when incorporated into healthy dietary patterns.
“However, further research is needed to expand our understanding of other clinical outcomes, especially related to mechanistic pathways and their role in reducing the risk of chronic diseases.”
One serving of pecans weighs approximately 30g and contains around 200 calories.
This story originally appeared on Express.co.uk
