Health Benefits

The information and research below was conducted by the National Pecan Shellers Association. For even more information you should visit their site: National Pecan Shellers Association

By Kimberly Jack, MS, RD

 

GOING LOW CARB? GO NUTS!

Pecans are a healthful, naturally low carbohydrate food that you can feel good about including in your daily carb-restricted diet. Whether for a snack or a meal, pecans provide many nutritional benefits that can nicely complement a carb-controlled diet, some of which are:

1. CARB CONSCIOUS: Pecans are naturally low in carbohydrates…always have been, always will be. In fact, a handful of pecans (one ounce of pecans) contains only 4 grams of carbohydrates! That means that nutrient-dense pecans can add flavor, nutrition and disease-fighting properties to any diet that limits carbs.
2. HIGH IN HEALTHY FAT: Pecans contain approximately 60 percent monounsaturated fat and 30 percent polyunsaturated fat. This means that almost 90 percent of the fats (oils) in pecans are heart-healthy! Not only will these fats help curb your appetite, they can help protect your heart. In fact, the U.S. Food and Drug Administration (FDA) felt there was enough evidence of nuts’ heart-healthy benefits that it approved the following health claim, “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts (including pecans), as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
3. CAPABLE OF LOWERING CHOLESTEROL: Many low carb diets allow high-saturated foods, which are known to raise blood cholesterol levels. However, pecans contain an abundance of unsaturated fats, and studies have shown that pecans can help lower cholesterol levels. Pecans also contain plant components with antioxidant properties, which can slow the oxidation or “rusting” of LDL (bad) cholesterol. And, a recent study has confirmed that pecans also contain plant sterols, which have been in the news recently for their cholesterol-lowering ability.
4.  “NUT”RITION PACKED: It can be difficult to obtain all the nutrients you need when you follow a diet that severely restricts any nutrient (such as carbs). However, pecans provide a lot of nutritional bang for your buck—especially considering the few carbs that are present in pecans. Pecans contain over 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. Just one ounce of pecans (a handful or about 20 halves) has more zinc – an important nutrient for proper growth and strong immunity – than a 3.5-ounce piece of skinless chicken. Most good sources of zinc are foods of animal origin, but pecans offer an excellent plant-based source.
5. PLENTIFUL IN PROTEIN: Pecans belong to the protein group in the USDA’s Food Guide Pyramid, along with meat, poultry, fish, eggs and dried beans – a group of foods that are naturally low in carbohydrates. Whether they are used as a meat alternative or as a snack, pecans provide a healthful source of needed protein, which is essential for proper body function.
6. FIBER-FILLED: One ounce of pecans has about the same amount of fiber as a medium-sized apple, and provides 10 percent of the recommended Daily Value for fiber. Fiber keeps you fuller longer and will keep your blood sugar steady (an important element to low-carb eating).
7. WEIGHT CONTROL BENEFITS:Research suggests that pecans may help with weight control. One reason is their ability to help with satiety – which means that dieters and those looking to control their weight will stay fuller, longer after they eat pecans. Studies have also shown that consumers who eat nuts regularly are leaner than those who don’t eat nuts regularly, and suggest that nuts may increase the rate at which the body burns calories.

 

Confused About Carbs?

 THE LOW CARB CRAZE

Trendy in the dieting world currently means low carbohydrate. You can’t walk the aisles of a grocery store, turn on the television, or pick up a magazine without seeing something about carbs. The best-selling diets out now, some of which include the Atkins Diet, The South Beach Diet, and The Zone, exclude carbs almost entirely or limit certain types of carbs. And, more and more restaurants and fast food chains are now offering carb-conscious menus.

THE LOW CARB LOWDOWN

Despite the popularity of these diets, many health and nutrition experts question the nutritional quality and one’s ability to follow these diets after an extended period of time.

Most people will lose weight initially on too-restrictive diets, but after they begin to incorporate some of the foods they have been avoiding, they tend to re-gain the weight (plus more sometimes). A more sensible approach that moderately limits (not excludes) carbs increases your chances of getting all your nutrients and keeping the weight you lose off for good.

Carbs have gotten a bad wrap, but the bottom line is that carbohydrates are the body’s main source of energy. Carbohydrates are found in most foods, with the exception of meats, fats, and oils. That’s why it can be hard to follow such an extremely low-carb diet for an extended period. However, a moderate carb diet that consists of whole grains instead of refined grains is an effective way to lose weight and still get all the nutrition you need.

If you’ve decided to watch your carb intake, you should know the difference between refined (“bad”) and unrefined (“good”) carbohydrates.

NOT ALL CARBS CREATED EQUAL

Refined Carbohydrates (simple carbs, processed)

• Get absorbed into the bloodstream quickly, causing an almost immediate spike in the blood sugar and insulin production which can make you hungry
• Contain few vitamins, minerals and disease-fighting phytochemicals
• Contain little to no fiber
• Generally found in white rice, bread, and pasta; certain cereals, and sugary foods like candy

Unrefined Carbohydrates (whole grains, complex carbs, unprocessed)

• Unlike refined or simple carbs, whole grains need to be broken down before they can be absorbed. This breaking down process avoids a spike in your blood sugar and insulin production
• Contain many nutrients that have been shown to be protective against chronic diseases like cancer
• Good source of fiber
• Generally found in fruit and vegetables, oatmeal, whole-grain cereal, whole-grain bread and any whole grains, such as brown rice, couscous and bulgur

NOT ALL FATS ARE CREATED EQUAL

If you are going low-carb, it’s especially important to pay close attention to the types of fats you are eating since some low carb diets allow high amounts of saturated fat. Be smart about the types of low carbohydrate foods you choose— for example, both bacon and poultry have approximately zero grams of carbohydrates, but a piece of baked chicken has approximately 6 less grams of fat and 50 fewer calories than a serving of bacon. Like carbs, there are several kinds of fat and they work differently in the body.

Types of fats:

Monounsaturated and Polyunsaturated fats: Both of these unsaturated fats lower LDL “bad” cholesterol and raise HDL “good” cholesterol when they replace saturated fats in the diet. The U.S. Dietary Guidelines recommend that mono- and polyunsaturated fat sources should replace saturated fats in the diet. Pecans contain approximately 60 percent monounsaturated fat and 30 percent polyunsaturated fat for a total of 90 percent heart-healthy fat!

Saturated fat: Raises blood cholesterol more than other forms of fat. Saturated fat clogs the arteries, narrowing the blood flow through the vessels. In addition, saturated fat increases LDL or “bad” cholesterol levels, which increases the risk of developing heart disease. Reducing saturated fat to less than 10 percent of calories will help you lower your blood cholesterol level.

Trans fat or partially hydrogenated vegetable oils: Formed during the process of transforming a liquid into a solid. Trans fats may raise LDL “bad” cholesterol levels.

WHERE PECANS FIT

Pecans are a high protein, low-carbohydrate heart-healthy food. Therefore, pecans are the perfect meat substitution, snack, or addition to a lower-carb, nutrient-dense diet.

Research suggests that incorporating 1.5 ounces of nuts like pecans in your diet can reduce risk of heart disease. If you’re looking to incorporate the recommended 1.5 ounces, when you think pecans, think “substitution.” In place of cheese on your salad, sprinkle pecans. Instead of frying meat, use pecans as a coating. In place of the meat in a casserole or main entrée, try pecans!

HOW TO EAT LOW CARB SMART AND SAFE

1. Limit “refined” carbs — they provide little to no nutrients, fiber, and cause you to feel hungrier more quickly.
2. Get your whole grains — Not only do they provide nutrients and fiber, they will keep you full for longer periods of time
3. Embrace healthy fat, limit saturated fat — Even though some foods are low in carbs, they can still be extremely high in saturated fat. Some low-carb diets allow unlimited amounts of high saturated fat foods like fatty meats, butter, cream cheese, creamy dressings and oil. Choose foods that fit into a lower carb lifestyle that contain healthy fats like pecans.
4. Practice portion control — Restricting carbs in your diet can be very limiting; therefore, you may feel like eating larger portions to fill up. A diet that has a more moderate amount of carbs will allow you more variety, so you can avoid eating too much of any certain food.
5. Get your vitamins — Many very restrictive low-carb diets severely lack vital vitamins and minerals such as vitamins C, D and E, potassium, thiamin, and magnesium to name a few. If you are severely limiting an entire nutrient, like carbohydrates, it is essential that you talk to your doctor about taking a multivitamin. If you include whole grain carbohydrates into your diet, you should get enough vitamins and minerals. It’s important to choose lower carb foods that still provide you with the nutrients you need. Pecans are a great example of this—a handful contains over 19 vitamins and minerals for only 4 grams of carbohydrates.

BACK TO BASICS

Whatever your diet consists of, it should be healthful, safe, tasty, effective and one that you can live with. If you’ve decided to go low carb, do so in moderation. Any diet that is too restrictive will set you up for failure in the future. The goal of any healthy eating and weight maintenance plan should be one that you can incorporate into your lifestyle for the long term.

Health News You Can Use – Go Nuts for Pecans!

Beth Hubich, M.S., R.D.
(404) 252-3663
bhubrich@kellencompany.com

The Food and Drug Administration (FDA) recently approved a health claim for pecans and other nuts regarding their role in helping to reduce heart disease. Nuts, including pecans, almonds, Brazil nuts, cashews, hazelnuts, macademia, pine nuts, pistachios and walnuts, in addition to peanuts can now carry the following health claim:

“Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. (See nutrition information for fat content.)”

This is great news for pecans lovers! Although most people think of pecans around the holidays as part of a favorite dessert (such as pecan pies or in their brownies), pecans can be used all year long and can be used in a variety of dishes. From soups and appetizers to main dishes and salads, pecans add overall appeal and crunch to various recipes. And now, as confirmed by the FDA, pecans can add heart-health benefits to meals and dishes as well. Approximately 30 pecan halves will provide the 1.5 ounces recommended by the FDA.

But this is not just good news for pecan lovers -it’s also good news for “snackers.” Pecans are a great snack for several reasons. Although most people have a “fear of fat” when it comes to pecans, pecans contain mainly polyunsaturated and monounsaturated fat – the type of fat that is “heart healthy”. And because pecans are packed with “good fat” and protein, they can be a dieter’s “best friend.” When trying to lose weight many people report feeling hungry and unsatisfied. However, pecans not only add taste to the diet, but they also contribute to satiety – which means that dieters and those looking to control their weight will stay fuller, longer. For example, a small handful of pecans will keep you feeling fuller longer than a handful of pretzels because the fat and protein in nuts takes longer to digest. (Pretzels, on the other hand, contain very little fat and protein.) And, don’t forget about the other vitamins and nutrients, such as calcium, vitamin E, B vitamins, zinc, etc., that pecans provide.

If you’re looking for ways to incorporate pecans into your diet, check out the following tips:

1. Sprinkle on your favorite salad, cereal or yogurt for added crunch.
2. Instead of frying, use ground pecans as a coating for fish, chicken or pork.
3. Instead of chocolate chips, use pecans in your muffin and baked bread recipes, waffle and pancake mix, etc.
4. Mix pecans with “light” popcorn for a healthy and enjoyable snack.
5. Toast pecans for a refreshing snack. For a twist, sprinkle with red pepper for a “hot” version of this snack.
6. In place of meat (such as chicken or pork) in various casserole dishes, use pecans. Nuts offer many of the same nutrients as meat, but are another alternative for those striving for a more plant-based diet.

If you’re looking to incorporate the recommended 1.5 ounces, when you think pecans, think “substitution.” In place of cheese on your salad, sprinkle pecans or instead of frying use pecans as a coating. In place of the meat in a casserole or main entrée, try pecans! Remember, when it comes to pecans, go nuts!

Three New Studies Link Nut Consumption with Reduced Risk of Type 2 Diabetes And Overall Optimal Health

Researchers Suggest Nuts Be Given Better “Position” on Food Guide Pyramid

ATLANTA (November 26, 2002) – What better way to start out the holidays than knowing that one of the season’s favorite foods – pecans – offers an array of health benefits. Three recent studies from Harvard University, two of which were published in the November 27 issue of the Journal of the American Medical Association (JAMA), all confirm that nuts like pecans do and should play a role in healthy diet.

One of the JAMA studies that evaluated the diets of 83,818 female nurses over 16 years found that eating nuts may help lower the risk of type 2 diabetes in women. Previous studies also have inversely linked several components of nuts with risk of type 2 diabetes, notes this study. Nuts such as pecans are high in unsaturated (polyunsaturated and monounsaturated) fat and other nutrients that may improve glucose and insulin stability, according to the study. It also states that type 2 diabetes affects approximately 16 million people in the United States and 135 million people worldwide.

Regarding an erroneous assumption often made about nuts, the authors write, “There have been concerns that frequent nut consumption may result in weight gain and increased risk of coronary heart disease because of the high fat content. However, in our cohort, we did not find an appreciable association between nut consumption and weight change.” The researchers add, “Given the observed inverse association between nuts and risk of coronary heart disease as well as type 2 diabetes, it is advisable to recommend regular nut consumption as a replacement for refined grain products or red or processed meats, which would avoid increasing caloric intake.”

The other study published in the November 27 issue of JAMA points to nuts as one food that should be included in an optimal diet to reduce risk of coronary heart disease (CHD). The authors of this paper conducted an analysis of numerous studies already conducted on diet and CHD and found that based on compelling evidence from all the studies, investigations and clinical trials over the past several decades, one of the three important strategies to effectively prevent CHD includes the consumption of a diet high in fruits, vegetables, nuts, and whole grains and low in refined grains.

The third paper from Harvard, published in the December American Journal of Clinical Nutrition, notes that the traditional food guide pyramid should be totally revamped to place foods such as nuts in a more prominent location. According to Dr. Walter Willett and his colleagues, some fat-based foods, like nuts, olive oil or fish can help improve health. This study assessed the diets of more than 100,000 men and women and found that those who ate alternative diets to the well-known food guide pyramid, with a distinction between good and bad fats and carbohydrates, lowered their risk of chronic disease by almost 40 percent in men and 30 percent in women. In proposing a new order for the pyramid, the researchers are suggesting that all proteins not be treated equally as they are now, and that nuts (such as pecans) and beans are better than fish and eggs.

Commenting on these studies, Sue Taylor, R.D., director of nutrition communications for the National Pecan Shellers Association, states, “We are pleased to see that important research is confirming that nuts like pecans offer many health benefits.” She adds, “All of this new research should help assure consumers that eating pecans can be beneficial to their health, especially at this time of year when pecans are a traditional part of holiday meals and snacks.”

Taylor concludes, “And with more than 200 million pounds of pecans being harvested this year, consumers should know that besides tasting good, pecans are good for you.”

 

Pecans “Fit the Bill” Spelled Out by New Guidelines Designed to Reduce Chronic Diseases

 ATLANTA (September 6, 2002) — Pecans lovers can take great comfort in findings from the latest dietary recommendations released September 5 by the National Academy of Sciences’ Institute of Medicine (IOM). The report states that to help meet the body’s daily energy and nutritional needs while minimizing risk for chronic disease, adults should get 45-65 percent of their calories from carbohydrates, 20-35 percent from fat, and 10-35 percent from protein.

When it comes to pecans, this is excellent news since the range for fat intake is higher than the previous recommendations that total fat intake be kept at 30 percent of calories or less. While it is critical to keep fat consumption in check, foods that contain unsaturated fat (e.g., pecans) are cited in the report as being preferable to foods high in saturated fats. The report emphasizes the importance of keeping intake of saturated fat and cholesterol “as low as possible.”

Fat in the diet is essential for various bodily functions, and foods like pecans can help provide a source of the most important unsaturated fats. As noted in the IOM report, monounsaturated and polyunsaturated fats acids reduce blood cholesterol levels and thus lower the risk of heart disease when they replace saturated fats in the diet.

“Nearly 60 percent of the fat found in pecans is monounsaturated fat and approximately another 30 percent is polyunsaturated fat, leaving very little saturated fat in pecans,” says Sue Taylor, R.D. director of nutrition communications for the National Pecan Shellers Association. Pecans also contain fiber and over 19 vitamins and minerals, including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc, Taylor said

To demonstrate that pecans can play a role in a heart-healthy diet, clinical research has confirmed that pecans can significantly help lower blood cholesterol when consumed as part of a heart-healthy diet.

For more information about the IOM report, go to http://nationalacademies.org.

 

STUDY DEMONSTRATES PECANS A CONSISTENT, RICH SOURCE OF THE BENEFICIAL ANTIOXIDANT VITAMIN E

 ATLANTA (July 26, 2002) – The pecans have it! Vitamin E that is, says researchers from the University of Georgia (UGA). In fact, no matter the variety or the region of the U.S. where the pecans are grown, the vitamin E content of pecans remains abundant and constant, notes the study published in the most recent issue of the highly respected Journal of Food Science. “This study helped to demonstrate that basically all pecans are created equal when it comes to this important antioxidant,” says Dr. Ron Eitenmiller, a food scientist with the UGA College of Agricultural and Environmental Sciences who conducted the study using samples from two different years, collected from several states.

Eitenmiller’s analysis of the samples found that the vitamin E content was quite stable, regardless of the year, variety and region. He remarks, “This work shows that pecans are not only a really good source of vitamin E, they are also a consistent source.”

Pecans contain both the alpha and gamma tocopherol forms of vitamin E, notes Eitenmiller. While the alpha tocopherol form of vitamin E has been most widely studied for its health benefits, researchers are starting to pay closer attention to the gamma form of tocopherol as well, according to Sue Taylor, R.D., director of nutrition communications for the National Pecan Shellers Association.

“Vitamin E is the primary antioxidant we use,” Eitenmiller says. “It protects our bodies when chemical reactions produce oxidation in the body which can be dangerous. Antioxidants in essence serve as a tool that inhibits oxidative stress that can be detrimental to many cellular functions.”

Vitamin E comes from plant materials and isn’t produced by our bodies. “We have to get vitamin E from our diet because our bodies don’t produce it,” says Eitenmiller. “The major sources are edible oils like those from pecans, other tree nuts, peanut products, soybeans, liquid vegetable oils and those kinds of foods.” The UGA study found pecans have total vitamin E levels similar to those in almonds, pistachios and walnuts, and higher amounts than cashews, macadamia nuts and dry roasted peanuts.

“But vitamin E isn’t the only good quality pecans possess,” notes Taylor. She adds that pecans are a good source of fiber and plant sterols and that nearly 60 percent of the fat found in pecans is monounsaturated fat and, approximately another 30 percent is polyunsaturated fat. Pecans also contain over 19 vitamins and minerals in all, including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc.

“Recent clinical research studies evaluating the impact of pecans on serum cholesterol have found pecans can significantly help lower blood cholesterol when consumed as part of a heart-healthy diet,” Taylor adds, ” and the latest significant study from Harvard published in the prestigious Archives of Internal Medicine found that men who ate the most nuts had the lowest risk of sudden cardiac death.”

Perhaps that is why editorial commentary in the Journal of Food Science states, “So enjoy pecans in significant quantities, and use them in food products – they are good for the heart, and taste good, too!”

 

NUT CONSUMPTION LINKED WITH REDUCED RISK OF SUDDEN CARDIAC DEATH SAYS HARVARD RESEARCH

Nuts Like Pecans Also May Be Linked with Lesser Risk of Diabetes

 ATLANTA (June 24, 2002) – When it comes to eating what is healthy for them, nut-consuming physicians seem to be in the know, according to new Harvard research. Published in the June 24 issue of the prestigious Archives of Internal Medicine (a publication of the American Medical Association), the study found that participants in the Harvard-based Physicians’ Health Study who ate the most nuts had a significantly lower incidence of sudden cardiac death during a 17-year period than participants who ate nuts fewer than twice a week.

This epidemiology study follows diet, lifestyle habits and health status of 21,454 male physicians (aged 40-84 years). During the researchers’ analyses, they found that “compared with men who rarely or never consumed nuts, those who consumed nuts 2 or more times per week had a 47 percent lower risk of sudden cardiac death and a 30 percent lower risk of total coronary heart disease death.” Sudden cardiac death is defined as a death that occurred within one hour after symptoms began.

“Although no particular nuts are singled out in this research, these findings are clearly supported by clinical studies which show that consumption of pecans can play an important role in a heart-healthy diet,” notes Sue Taylor, R.D., director of nutrition communications for the National Pecan Shellers Association.

“Moreover, pecans definitely fit the nutritional profile cited by the researchers as having a positive effect on heart-related illness,” adds Taylor. “Pecans contain nutrients like vitamin E, magnesium and unsaturated fats that the researchers suggest may be responsible for their apparent benefit.”

The study was supported by grants from the National Cancer Institute and the National Heart, Lung, and Blood Institute.

Other Research Ties Nut Consumption To Lower Risk of Diabetes

Harvard researchers also presented preliminary research findings at the American Diabetes Association 2002 Annual Conference, suggesting that frequent nut consumption is associated with lower risk of type 2 diabetes in women. The researchers evaluated the association between frequency of nut consumption and risk of type 2 diabetes using data from the Harvard-based Nurses Health Study. Their analysis of 83,818 women, aged 34-59 years of age without a history of cardiovascular disease, cancer and diabetes — over 16 years of follow-up — showed that nut consumption was inversely associated with risk of diabetes.

 

LOWERING YOUR CHOLESTEROL JUST GOT A WHOLE LOT TASTIER

New Research Finds that Adding Just a Handful of Pecans to a Traditional Low-Fat Diet Can Dramatically Lower LDL Cholesterol – Similar to Cholesterol-Lowering Medication

 ATLANTA (September 06, 2001) – If you think eating a heart-healthy diet means you have to restrict yourself to bland, flavorless foods, think again. Delicious, satisfying foods like pecans may be just what the doctor (and your taste buds) ordered. A new research study conducted at Loma Linda University and published in the September 2001 issue of the Journal of Nutrition has confirmed what many pecan lovers have known all along. Pecans not only taste good, but they are good for you – especially when it comes to lowering cholesterol levels.

The Loma Linda researchers, led by Dr. Joan Sabaté and Dr. Sujatha Rajaram, found that adding just a handful of pecans to a traditional low-fat, cholesterol-lowering diet can have a dramatic impact on the diet’s effectiveness. When the Loma Linda study participants were on the pecan-enriched diet, they lowered their total and LDL (“bad”) cholesterol twice as much as they did when they ate the American Heart Association (AHA) Step I diet. Just as importantly, the pecan-enriched diet lowered blood triglyceride levels and helped maintain desirable levels of HDL (“good”) cholesterol compared to the Step I diet, which often unfavorably raises triglycerides and usually lowers HDL levels.

The study participants (a total of 23 men and women between the ages of 25 and 55, with normal to mildly elevated cholesterol levels) were randomly placed on either the Step I diet – recommended by AHA as the first line of therapy for individuals with elevated cholesterol levels – or a pecan-enriched version of the Step I diet. After staying on their initially assigned diet for four weeks, they then switched to the other diet.

What was in the pecan-enriched diet? The Loma Linda researchers actually replaced 20 percent of the Step I diet calories with pecans. Pecans were used in a variety of ways, from adding them to cereals and salads to using pecans as a savory filling for pasta dishes and other entrees. For the average participant, this amounted to about a handful of pecans each day, depending on the person’s total caloric needs.

After the study was completed and all of the results were in, the researchers discovered that the pecan-enriched diet lowered LDL cholesterol levels by 16.5 percent, more than twice as much as the Step I diet (which was down only 6.7 percent from the participants’ baseline levels). Similarly, the pecan-enriched diet lowered total cholesterol levels 11.3 percent, twice as much as the Step I diet (down just 5.2 percent). Triglyceride levels went down for participants on the pecan-enriched diet (by 5.7 percent) whereas they went up for those on the Step I diet (4.8 percent).

“We found that the pecan diet actually lowered bad cholesterol about twice that of the heart-healthy diet,” said Dr. Rajaram.

Dr. Rajaram added that the findings related to HDL levels were significant as well. The Step I diet actually lowered “good” cholesterol levels (clearly an undesirable result), while the pecan-enriched diet showed a positive increase in these levels by 5.6 percent. Dr. Rajaram points out that pecans contain heart-healthy fats that help keep HDL levels from falling. “Pecans have what we call the ‘good’ fats, which help to prevent the decline in HDL cholesterol. These fats lower the bad cholesterol and do not affect the good cholesterol,” she explained.

The government’s National Cholesterol Education Program notes that for every one percent reduction in LDL cholesterol, there is a 1.5 percent reduction in the incidence of coronary heart disease. Hence, the cholesterol-lowering effect produced by the pecan-enriched diet would correspond with a 25 percent decreased risk of heart disease – a disease that is currently the #1 killer of American men and women.

Pecans may help lower cholesterol while adding flavor, but what about the fat? Loma Linda researchers reported that although the Step I diet contained approximately 28 percent fat and the pecan-enriched diet contained 39.6 percent fat, study participants on the higher-fat pecan diet did not gain weight. “It’s true that the pecan-enriched diet contained a higher percentage of fat; however, in our study, we did not see any weight gain in those consuming pecans,” Dr. Rajaram noted.

This is encouraging news for the millions of Americans trying (and in many cases, failing) to eat a heart-healthy diet. “Many consumers find low-fat, heart-healthy diets unpalatable and difficult to adhere to,” Dr. Sabaté said. “This study reveals that the addition of pecans to a basic heart-healthy diet can help lower total and LDL cholesterol levels, while maintaining the levels of HDL cholesterol. The pecans also add taste, palatability, and satiety – which can help people stick to a heart-healthy dietary regimen.”

“The take-away message from this encouraging study is that a heart-healthy diet does not have to be bland and tasteless, and that simply adding pecans to such a diet can improve flavor and cholesterol levels at the same time,” said Beth Hubrich, a dietitian with the National Pecan Shellers Association. “Everyone knows that pecans taste great, but scientific research is helping to uncover the incredible health benefits they offer as well.”

Eating a handful of pecans will also provide you with nutrients such as vitamin A, folic acid, calcium, magnesium, phosphorus, zinc and several B vitamins, Hubrich says. Pecans also contain a significant amount of gamma tocopherol – a unique form of vitamin E that can benefit intestinal health and have a protective effect for prostate cancer, according to research studies. Pecans are naturally cholesterol-free and sodium-free, and one serving provides about 10 percent of the Daily Value for zinc and fiber.

Regarding fat content in the diet, the Loma Linda researchers are proponents of the so-called “Mediterranean diet,” in which foods that are high in unsaturated fats (such as pecans) play an important role in promoting and maintaining good health. Almost 90 percent of the fats in pecans are of the heart-healthy, unsaturated variety. In fact, two-thirds of these fats are the same type found in olive oil.

As Americans look for simple ways to improve their health, this new research offers hope – adding a handful of pecans a day may lower cholesterol quite dramatically. So, add pecans to cereal, use them in salads and entrees, sprinkle them over fat-free yogurt or even eat them plain as a snack. Enjoy not only their delicious taste, but also the added health benefits!

 

Specific Type of Vitamin E Found In Pecans May Improve Intestinal and Prostate Health, Says New Research

Other Research Confirms A High-Fiber Diet, Including Nuts, Helps Lower Cholesterol

 ATLANTA (April 17, 2001) – Pecans contribute a significant amount of gamma tocopherol (a unique form of vitamin E) to the diet, say researchers at Loma Linda University. According to Loma Linda researcher Dr. Ella Haddad, gamma tocopherol is an important antioxidant nutrient and notes that studies have shown benefits for intestinal health and a protective effect for prostate cancer. Dr. Haddad presented research findings at the recent Experimental Biology 2001 Meeting (sponsored by the Federation of American Societies for Experimental Biology (FASEB) on April 2, 2001.

The findings that pecans raise blood levels of gamma tocopherol were based on a tightly controlled metabolic feeding study in which researchers fed approximately 23 participants a diet rich in pecans (20 percent of energy was in the form of pecans). Subjects were also fed a diet free of nuts as a reference. Participants consumed each diet for a four-week period and at the end of the four weeks, after consuming the pecan rich diet, the researchers found increased levels of gamma tocopherol in the blood.

And there is even more good news for pecans. A new study published in the April issue of the journal Metabolism also supports the use of nuts, such as pecans, as part of a healthy diet. Researchers found that a diet rich in nuts, vegetables and fruits may reduce cholesterol levels as much as medication. Participants in the study consumed a diet containing 100 grams of fiber (a diet high in nuts, vegetables and fruits), a diet containing 40 grams of fiber (mainly consisting of cereals and legumes), and a diet containing 25 grams of fiber (a low-fat diet) for two weeks each. After only one week, participants consuming the high fiber diet (100 grams of fiber) reduced their total cholesterol level by 20 percent and their LDL cholesterol (also known as bad cholesterol) by 30 percent – a reduction similar to that seen with drug-therapy. Although the other diets also led to modest reductions in cholesterol levels, the reductions were not as significant as the high-fiber diet, possibly due to the nuts, noted lead researcher Dr. David A. Jenkins of the University of Toronto in Canada.

“Both studies contain positive news for pecans lovers, but the Loma Linda researchers’ findings regarding the gamma tocopherol form of vitamin E in pecans is especially exciting,” noted Beth Hubrich, MS, RD a dietitian with the National Pecan Shellers Association. She added, “The gamma tocopherol form is not as well studied as the alpha tocopherol form of vitamin E, but it too, plays an important role in keeping the body healthy. Several studies have confirmed that pecans and nuts can be a healthful contribution to the diet and consumers should feel good about incorporating pecans into their daily routine.” Hubrich concluded, “These two new research studies are a great addition to the growing list of scientific research and endorsements from leading health authorities that show the important role pecans can play in a heart-healthy diet.”

 

LATEST PRESCRIPTION FOR HEART-HEALTHY DIET INCLUDES PECANS

The American Heart Association’s Updated Dietary Guidelines Say Nuts Can Play a Positive Role in Heart-Health

ATLANTA (October 12, 2000) – Foods like pecans that contain mostly unsaturated fats can be included in a heart-healthy diet, according to the American Heart Association’s (AHA) newest edition of its dietary guidelines, unveiled October 5. The latest AHA guidelines specifically advise consumers to limit their intake of saturated fat, and in its place, “substitute grains and unsaturated fatty acids from fish, vegetables, legumes and nuts.”

According to the guidelines, to be published in the October 31 issue of Circulation, dietary factors that lower low density lipoprotein (LDL or “bad”) cholesterol include polyunsaturated fats and monounsaturated fats when substituted for saturated fats.

“This is great news for pecans since more than half the fat (56 percent) found in pecans is monounsaturated fat and another 29 percent is polyunsaturated fat – meaning that almost 90 percent of the fats in pecans are heart-healthy,” notes Beth Hubrich, M.S., R.D., a dietitian with the National Pecan Shellers Association.

The AHA guidelines also cite a growing body of evidence which indicates that foods rich in certain polyunsaturated fatty acids can “confer cardioprotective effects beyond those that can be ascribed to improvements in blood lipoprotein profiles.” According to Hubrich, the AHA guidelines also cite nuts as being among the foods that are good sources of fiber.

“We were very pleased to see the release of the new American Heart Association guidelines,” said Brown. “Health organizations and health professionals alike are now recognizing that it’s not just the amount of fat, but it’s also the type of fat that’s important. Consumers can be assured that pecans are not only good-tasting, they’re also good for you and can help meet the goals of healthy eating set by the AHA.” In the guidelines, the AHA strongly endorses consumption of an overall diet that contains a variety of foods from all the food categories but emphasizes fruits and vegetables; fat-free and low-fat dairy products; cereal and grain products; legumes and nuts; and fish, poultry, and lean meats.

More on the Nutritional Benefits of Pecans

In 2000 alone, two important studies demonstrated that pecans can be incorporated into a heart-healthy diet. Research from New Mexico State University (NMSU), published in the March Journal of the American Dietetic Association, revealed that consumption of ¾ cup of pecans daily significantly lowered total and LDL cholesterol levels. In this study, nineteen men and women with normal blood lipid levels were divided into two groups, one of which served as the control group, and ate its regular diet for eight weeks. Subjects in the test group, however, supplemented their diets with ¾ cup of pecans every day. This group lowered their LDL cholesterol by six percent. Total cholesterol levels were lowered as well.

Another study on pecans, conducted by the University of Georgia’s (UGA) Dr. Ron Eitenmiller et al, (and presented at the June annual meeting of the Institute of Food Technologists) found that pecans contain as much as 95 milligrams of plant sterols per 100 grams, 90 percent of which is in the form of beta-sitosterol. Beta-sitosterol has been cited in multitudes of animal and human research studies as a food component that competes with the absorption of cholesterol in the body, and thus has the ability to lower blood cholesterol levels. Thus, a standard one-ounce serving of pecans would contain up to 27 milligrams of plant sterols (and possibly as much as 24 milligrams of the well-studied beta-sitosterol).

In addition to their cholesterol-lowering components, pecans contain vitamins A and E, folic acid, calcium, magnesium, phosphorus, zinc and several B vitamins. Pecans are naturally cholesterol-free and sodium-free, and one serving provides about 10 percent of the Daily Value for zinc and fiber. And, like the AHA’s new recommendations, the government’s Dietary Guidelines for Americans (released in May) also acknowledge that as part of a balanced diet, consumers can eat moderate amounts of fat as long as it is predominantly monounsaturated and polyunsaturated – the heart-healthy, unsaturated fats.

“Recommendations from the AHA, the government, health professionals and researchers, give the ‘green light’ to those Americans who think only of pecans as a holiday indulgence. They should be pleased to learn that pecans may help to lower their cholesterol, thereby reducing their risk for heart disease,” Ms. Brown said.

To learn more about the nutritional value of pecans and their contribution to a healthy diet, visit www.ilovepecans.org.

 

MAJOR STUDY FINDS NUT CONSUMPTION LINKED WITH REDUCED STROKE RISK

Pecans A Good Dietary Source of Vitamin E

 ATLANTA (August 4, 2000) – There’s more good news on the health front for pecans. A new study has found that foods which are good dietary sources of vitamin E – such as nuts, mayonnaise and margarine – may significantly decrease the risk of death from stroke.

The research, reported in the August issue of the American Journal of Clinical Nutrition, is based on a prospective study of 34,492 postmenopausal Iowa women whose food intake and health outcomes were tracked for a number of years. An analysis of their answers to dietary questionnaires found that women who ate diets that contained the most vitamin E-rich foods – nuts, seeds, margarine, mayonnaise and creamy dressings – were less likely to die from stroke, according to the study’s investigators. In fact, death from stroke was 60% lower among those in the highest quintile of vitamin E intake from foods compared to those in the lowest quintile. Other antioxidant vitamins (e.g., vitamin C) or vitamin E supplements were not shown to have any protective effect. “We were pleased to learn about this research, knowing that it offers consumers additional assurance that pecans can and should be part of a healthful diet,” says Russ Lemieux, executive director of the National Pecan Shellers Association (NPSA).

The findings from this epidemiology research are in keeping with a similar study published in 1996 in The New England Journal of Medicine. That study was based on the same group of postmenopausal Iowa women who also were monitored for a number of years. The 1996 research concluded that women who ate diets that contained the most vitamin E-rich foods (again, nuts, seeds, margarine, mayonnaise and creamy dressings) had one-half to two-thirds lower incidence of coronary heart disease. Both studies were supported by grants from the National Institutes of Health.

“These findings are of particular importance as the Recommended Daily Intake (RDI) for vitamin E has recently been raised for both men and women. Scientists are recognizing the importance that vitamin E from foods plays in the overall diet – especially in relation to cardiovascular health,” said Beth Hubrich, a dietitian with NPSA. ” Eating foods like pecans – which are rich in healthy nutrients – appears to the best way to get the vitamin E our bodies need,” she added.

This latest research adds to the growing evidence that nuts (such as pecans) not only taste good, they’re also good for you. In addition to containing vitamin E and cholesterol-lowering properties (as was demonstrated in a study published in the April issue of the Journal of the American Dietetic Association), pecans also contain vitamin A, folic acid, calcium, magnesium, phosphorus, zinc and several B vitamins. Pecans are naturally cholesterol-free and sodium-free, and one serving provides about 10 percent of the Daily Value for zinc and fiber. Pecans are a particularly good source of unsaturated fats, including the monounsaturated fat known as oleic acid. Oleic acid, also found in olive oil, is a staple of the heart-healthy “Mediterranean diet.” A serving of pecans (30 grams or about one ounce) actually has about 25-30 percent more oleic acid than a serving of olive oil (one tablespoon). The government’s newly released Dietary Guidelines for Americans acknowledge that as part of a balanced diet, consumers can eat moderate amounts of fat as long as it is predominantly monounsaturated and polyunsaturated – the heart-healthy, unsaturated fats.

Now, with all of these new research findings on pecans, there are more reasons than ever for consumers to make pecans part of a healthy, well-balanced diet.

 

NEW RESEARCH CITES PECANS AS A CONCENTRATED SOURCE OF CHOLESTEROL-LOWERING PLANT STEROLS

“A Handful of Pecans A Day Keeps the Doctor Away” Could Be Just Around the Corner!

ATLANTA (June 19, 2000) – For the second time this year, there’s even more good news about pecans. Plant sterols, widely researched and touted for their cholesterol-lowering ability, are found naturally in pecans in concentrated amounts, say University of Georgia (UGA) food science researchers. Their scientific findings were presented at the June Institute of Food Technologists’ (IFT) annual meeting in Dallas.

According to new research conducted by UGA’s Dr. Ron Eitenmiller et al, pecans contain as much as 95 milligrams of plant sterols per 100 grams, 90 percent of which is in the form of beta-sitosterol. Beta-sitosterol has been cited in multitudes of animal and human research studies as a food component that competes with the absorption of cholesterol in the body, and thus has the ability to lower blood cholesterol levels. The most recent review of the literature by Ling and Jones (1995) concluded that over the past 40 years, “moderate levels of plant sterols offer advantages as safe and inexpensive primary cholesterol lowering agents in humans.”

Thus, a standard one-ounce serving of pecans would contain up to 27 milligrams of plant sterols (and possibly as much as 24 milligrams of the well-studied beta-sitosterol.) Both pecans and peanuts (which also were part of the UGA analysis) are concentrated food sources of plant sterols and by increasing consumption of these nuts, a person could easily raise the plant sterol levels in the diet to the point where health effects have been proven, say the researchers. Man-made derivatives of plant sterols, as opposed to the plant sterols found naturally in pecans, are currently being used as added ingredients in several new so-called “functional” foods – foods that provide health benefits in addition to their nutritional content.

This pecan research adds to the growing evidence that pecans not only taste good, they’re also good for you. New Mexico State University (NMSU) research, published in the March Journal of the American Dietetic Association, revealed that consumption of ¾ cup of pecans daily significantly lowered total and LDL (“bad”) cholesterol levels. Study participants did not gain weight during the NMSU research – a phenomenon that also was reported in research presented at a June 6 American Heart Association conference on dietary fats. At the AHA conference, researchers from the Harvard-affiliated Brigham and Women’s Hospital in Boston reported that dieters who followed a moderate fat diet (with 35 percent of calories from unsaturated fats such as nuts) lost equal amounts of weight as those on a low-fat diet. Participants on the higher fat diet also kept their weight off longer than those who followed a low-fat regimen.

In addition to their cholesterol-lowering components, pecans contain vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, zinc and several B vitamins. Pecans are naturally cholesterol-free and sodium-free, and one serving provides about 10 percent of the Daily Value for zinc and fiber. Pecans are a particularly good source of unsaturated fats, including the monounsaturated fat known as oleic acid. Oleic acid, also found in olive oil, is a staple of the heart-healthy “Mediterranean diet.” A serving of pecans (about one ounce or 30 grams) actually has about 25-30 percent more oleic acid than a serving of olive oil (one tablespoon). The government’s newly released Dietary Guidelines for Americans acknowledge that as part of a balanced diet, consumers can eat moderate amounts of fat as long as it is predominantly monounsaturated and polyunsaturated — the heart-healthy, unsaturated fats.

Now, with all of these new research findings on pecans, there are more reasons than ever for consumers to make pecans part of a healthy, well-balanced diet.

Pecan Grape Chicken Salad
2	pounds boneless, skinless, cooked chicken breasts
1	cup light mayonnaise
1/2	cup light sour cream
1	cup green grapes, halved
1 1/4	cups toasted pecans
White pepper and salt to taste

Cut cooked chicken breasts into ½ inch cubes and set aside. Combine light mayonnaise and light sour cream in a bowl. Season with salt and white pepper to taste. Add cut chicken, grapes and toasted pecans. Mix lightly, coating chicken and stir until blended. Refrigerate for approximately one hour. Serve with lettuce or on toasted bread.

 

MEDITERRANEAN DIET (INCLUDING NUTS) MORE EFFECTIVE THAN LOW-FAT DIETS FOR WEIGHT LOSS

ATLANTA (October 5, 2001) – Pecans may help consumers lose weight, according to new research from Brigham and Women’s Hospital (BWH) and the Harvard School of Public Health. The research, published in the October 5 issue of the International Journal of Obesity, found that people following a moderate-fat weight loss diet that contained unsaturated fats (including pecans and other varieties of nuts) were able to keep weight off for a longer period of time than people following a traditionally recommended low-fat diet.

“In our study, three times as many people trying to lose weight were able to stick to a Mediterranean-style diet versus the low-fat diet,” said study lead-author Kathy McManus, MS, RD, director of nutrition at BWH. “Motivation and adherence are very hard to sustain in any weight loss programs, but the results from this study suggest that the tastier the food, the greater overall success of the diet plan – even if it does include moderate amounts of fat.”

According to the researchers, a moderate-fat diet based on the diets of southern Europe and the Mediterranean allows for a greater variety of foods that are considered very appetizing compared with a strict, bland, low-fat diet. The main dietary fats in a typical Mediterranean diet are unsaturated such as the type of fat found in pecans, other nuts and olive and canola oils.

In the study of 101 overweight men and women, half were instructed to eat a low-fat diet (20% calories from fat) and half to eat a moderate-fat diet (35% calories from fat, mostly monounsaturated from nuts, peanut butter, olive and canola oils). All participants were given guidelines to eat a diet of approximately 1,200-1,500 calories that was low in saturated fat and cholesterol. Only one in five study participants could stick to the low-fat diet while more than half stuck to the moderate fat diet. Both groups lost an average of 11 pounds in the first year. The moderate fat group kept a significant amount of weight off for 18 months, whereas the low-fat group did not.

 

RESEARCH FINDS PECANS ADDED TO A REGULAR DIET CAN LOWER “BAD” AND TOTAL CHOLESTEROL

ATLANTA (March 13, 2000) – Pecans, loved for centuries for their outstanding taste, should no longer be viewed as a holiday indulgence. These delicious nuts can add flavor, crunch, and texture to just about any meal or snack. Now, a study at New Mexico State University (NMSU) finds that pecans offer something even more important than great taste and versatility – a positive impact on health.

The research, conducted by NMSU’s Wanda Morgan, Ph.D., shows that adding pecans to a self-selected diet lowers LDL or “bad” cholesterol levels by six percent; total cholesterol levels were lower as well. This encouraging news about the positive impact of pecans on heart health was published in the March 2000 issue of Journal of the American Dietetic Association.

In this study, nineteen men and women with normal blood lipid levels were divided into two groups, one of which served as the “control” group, and ate its regular diet for eight weeks. Subjects in the “test” (pecan-eaters) group, however, supplemented their diets with ¾ cup of pecans every day.

Even though the test group ate more total fat, monounsaturated fat and polyunsaturated fat each day than those who did not eat pecans, test subjects lowered their levels of bad and total cholesterol – and did not gain weight. “The research shows that we don’t have to be afraid of the fat in pecans,” says Dr. Morgan. “Pecans can be a part of a balanced and varied diet.”

Pecans contain plant components with antioxidant properties, which can slow the oxidation or “rusting” of LDL cholesterol. University research has confirmed that pecans also contain plant sterols, touted for their cholesterol-lowering ability. Although pecans contain mostly protein and fat, more than half the fat (about 60 percent) found in pecans is monounsaturated fat and approximately 30 percent is polyunsaturated fat – meaning that almost 90 percent of the fats in pecans are heart-healthy. In fact, the latest Dietary Guidelines for Americans from the U.S. Department of Agriculture acknowledge that consumers can eat moderate amounts of fat, as long as they are of the unsaturated variety.

“Many have deprived themselves of the great taste and nutritional benefits of pecans because of a fear of fat,” said Beth Hubrich, M.S., R.D. of the National Pecan Shellers Association. “Rest assured, the fats found in pecans are the good fats – the unsaturated fats a body needs to stay healthy,” Hubrich said.

Pecan Uses

USDA Certified

Grade 1

Grade 2

Grades of Pecans in the Shell

U.S. No. 1 consists of pecans in the shell which meet the following requirements:

a. Free from loose extraneous or foreign material.
b. Shells are: (1) Fairly uniform in color; and, (2) Free from damage by any cause.
c. Kernels are: (1) Free from damage by any cause.
d. For tolerances see §51.1404.

U.S. No. 2  The requirements for this grade are the same as for U.S. No. 1 except for:

a. No requirement for uniformity of color of shells; and,
b. Increased tolerances for defects see §51.1404.

 

Voluntary Guidelines for Color and Sizes of Shelled Pecans

(Download complete USDA Standards PDF File)

 

Terms for grades and pieces

There are four grades of shelled pecans and their order of precedence is Fancy, Choice, Standard and Amber.

There are nine sizes of pieces of shelled pecans (with the largest shown first): mammoth, extra large, medium large, medium small, small, midget, granule and meal.

Screen sizes for pieces

The following screen sizes (based on 1/16 inch, e.g. # 9 = 9/16 inch) should be used to determine the classification of pieces.

Size	Passes this # of Screen	Does Not Pass This # of Screen
Mammoth	<9	9
Extra Large	9	8
Large	8	7
Medium Large *	7	6
Medium *	6	5
Medium Small *	5	4
Small	4	3
Midget	3	2
Granule	2	5/64

* Medium large, Medium and Medium small are generally referred to as Medium.

Terms for halves

The following are the terms for halves (based on size with the largest first): mammoth, junior mammoth, jumbo, extra large, large, medium and topper.

A “half-kernel” means one of the separated halves of an entire pecan kernel with not more than one-fourth of its original volume missing, exclusive of the portion which formerly connected the two halves of the kernel.

The size classification for halves should be based on the counts in the USDA grades for standards for shelled pecans at 51.1437. The counts are as follows:

Size	# halves per pound
Mammoth	250 or less
Junior Mammoth	251 – 300
Jumbo	301 – 350
Extra Large	351 – 450
Large	451 – 550
Medium	551 – 650
Topper	651 or more

Consideration Of Color

The color classifications at 51.1436 in the USDA’s grades for standards of shelled pecans should be used. They are as follows:

1. The skin color of pecan kernels may be described in terms of the color classifications provided in this section. When the color of kernels in a lot generally conforms to the “light” or “light amber” classification, that color classification may be used to describe the lot in connection with the grade.
2. “Light” means that the kernel is mostly golden color or lighter, with not more than 25 percent of the surface darker than golden, and none of the surface darker than light brown.
3. “Light amber” means that the kernel has more than 25 percent of its surface light brown, but not more than 25 percent of the surface darker than light brown, and none of the surface darker than medium brown.
4. “Amber” means that the kernel has more than 25 percent of the surface medium brown, but not more than 25 percent of the surface darker than medium brown, and none of the surface darker than dark brown (very dark-brown or blackish-brown discoloration).
5. “Dark amber” means that the kernel has more than 25 percent of the surface dark brown, but not more than 25 percent of the surface darker than dark brown (very dark-brown or blackish-brown discoloration).
6. U.S. Department of Agriculture kernel color standards, PEC-MC-1, consisting of plastic models of pecan kernels, illustrate the color intensities implied by the terms “golden,” “light brown,” “medium brown,” and “dark brown” referred to in paragraph (1) of this section. These color standards may be examined in the Fruit and Vegetable Division, C&MS, U.S. Department of Agriculture, South Building, Washington, D.C. 20250; in any field office of the Fresh Fruit and Vegetable Inspection Service; or upon request of any authorized inspector of such Service. Duplicates of the color standards may be purchased from NASCO, Fort Atkinson, WI 53538.

Also, the following descriptions from NPSA’s Voluntary Guidelines for Purchasing Inshell Pecans are appropriate for determining grades:

# 1 Kernel (Fancy)	bright colored, full bodied, solid
# 2 Kernel (Choice)	light weight, bright in color; full bodied, slightly off color;
# 3 Kernel (Standard)	amber colored; either full bodied or light weight

The defect tolerance for shell, center wall and foreign material should be 0.01 percent by weight. Except: Small, Midget and Granule Pieces should be 0.02 percent by weight.

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