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What do you like to eat for a snack?
A couple of weeks ago, I bought myself nuts to eat at the office for a snack.
I ate the pistachios almost immediately, I couldn't stop. But I eat walnuts one nut a day.
But I also bought a pecan.
I didn't see this nut as something special before. I thought it was a kind of walnut.
This nut has a creamy texture and a delicate, almost sweet taste. The pleasant taste hides a complex nutritional profile, which makes this nut interesting not only for gourmets, but also for those who are attentive to the composition of their diet.
The main feature of pecans is their unusually high fat content, which determines both their nutritional value and their delicate taste.
However, the benefits of pecans are not limited to fats only. It is a complex product containing protein, dietary fiber, vitamins (mainly B groups and vitamin E), minerals and a whole range of bioactive plant compounds. It is the synergy of these components that forms its potential positive effect on the body within the framework of a varied diet.
What is useful for this nut?
1.High nutrient density and energy value. Pecans are one of the most high鈥攃alorie nuts: about 690-700 kcal per 100 grams. This is the energy that is provided mainly by fats (approximately 72%). This nutritional density means that even a small portion of 20-30 grams (about 15-20 halves) can provide a feeling of fullness for a long time, suppress hunger and can be used as a healthy snack to help avoid less healthy options like pastries or sweets.
2.The predominance of monounsaturated fatty acids. More than 60% of the fats in pecans are monounsaturated fatty acids (MNFA), in particular oleic acid.
3.Rich source of antioxidants, particularly polyphenols and vitamin E.
4.The content of soluble and insoluble dietary fiber. A 30-gram serving of pecans provides about 10% of the recommended daily fiber intake. It contains both types of fibers. Insoluble fiber contributes to the normal functioning of the intestine and regular stools.
5.Concentrate of important trace elements: manganese, copper, zinc, magnesium.
6.Potential impact on cardiometabolic factors. The effect of regular moderate consumption of various nuts has been repeatedly studied in the scientific literature. Combined data from such observations suggests that the inclusion of nuts (including pecans) in the diet instead of less healthy foods may help improve some indicators. It has a mild effect on blood lipid levels, reduces markers of systemic inflammation, and improves cell sensitivity to insulin.
I took all this information from the website megapteka.ru.
Walnut. I didn't like this nut in my childhood. My father's grandmother and sisters sent them to us from Ukraine. I won't say anything about its benefits.
But nuts are not only useful, they can also be harmful.
High risk of overeating and weight gain. 100 grams of nuts contain about 700 calories.
Strong allergen.
The possibility of gastrointestinal discomfort. This is not my case.
Thanks for reading...
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@apnigrichGood luck and have fun
