Pecans Nutrition

Pecan nuts three a day

Pecans nutrition is a simple way to improve your well-being, but we really should crack our own nuts; learning the knack is a bit tedious but that way you will not eat too many, and the vitally important fatty acids won't have gone rancid.

These vitally important fats play an important role in the chiropractic regimen.

Research shows that, eaten regularly in small amounts, they will significantly lower the bad LDL cholesterol in your blood stream.

Yet, despite being high in calories, they are no more fattening than the Step 1 diet that is recommended for those with a heart condition.

Moreover, it's the same monounsaturated fat as in olive oil and avocados.

The beauty of the nut is its ability to lower LDL cholesterol whilst simultaneously raising the good HDL that promotes clean arteries. What's more, with none of the nasty statin side effects, it rivals the effectiveness of the drugs to lower the dangerous blood fats.

Three freshly cracked pecan nuts tossed onto your oats breakfast, or onto a salad will enhance any meal. Let's face it, plain cereal or greens can be quite dull.

Hence all the sugar that has to be added to breakfast cereals to make them palatable, and flavour enhancers to salad dressings.

This page was last updated by Dr Barrie Lewis on 27th January, 2019.

Three pecans a day keeps the doctor at bay

Journal of Nutrition (2001): A diet rich in pecans' with forty percent fat, was twice as effective as the Step I diet, containing twenty-eight % fatty acids, in reducing the total cholesterol by over eleven percent and the bad LDL by 17%. Noteworthy is that participants did not gain any weight.

Journal of Nutrition (2005): A review of the scientific literature found that about ten pecans a day would significantly lower the total cholesterol and LDL in patients with high cholesterol. Similar results were found for almonds, peanuts and walnuts, but not macadamia nuts.

Lowell University of Massachusetts: Researchers found that mice specially bred to develop Lou Gehrig's disease were far less likely to develop this fatal neurological condition if they were fed a diet enriched with pecan nuts.

Pecans nutrition

Pecans nutrition research proves that three nuts a day are not fattening compared to the Step I diet.

The American J of Clinical Nutrition (March 2009)

  • Studies have shown a remarkably consistent association between eating nuts and reduced heart disease risk.
  • Pecans probably reduce the risk of diabetes but the research was only done on women.
  • There is limited evidence of an anti cancer effect.
  • There were less gallstones in both men and women.
  • And note this; there was less obesity and weight gain despite the high fat content.

Breakfast menu

A solid breakfast menu is vital otherwise you'll snack on junk food through the morning. A few basics at pecans nutrition may be useful.

Firstly don't purchase already shelled pecan nuts unless they are vacuum packed. You'll eat too many also, and their very special fat qualities are rapidly oxidised. Rather crack three every morning to go on your muesli or oats. It takes me less than a minute and you too can learn the knack. Easy...

  • Healthy breakfast menu ...

Tip: Don't try cracking fresh nuts. Wait until they have dried out for a couple of months; then they are easier to shell, and tastier.

Google appears to frown on too many links, so phrases in bold, like that healthy breakfast menu above, and foods to reduce inflammation below, need to be put into the Site Search function in the navigation bar on your left if you want more information.

Pecan nut weight

Foods that lower cholesterol

Foods that lower cholesterol are so easy to incorporate in your diet; pecans nutrition is just one of them. A handful of unsalted nuts and seeds every day researchers have found would reduce the mortality of heart stroke diabetes by almost 10%; that's massive.

Yes, nuts have a lot of fat, but listen to this; it's now been proven in research from Loma Lima University and published in the Journal of Nutrition, that pecan nuts eaten five times a week have these vital properties:

  • They will lower your bad LDL cholesterol by about the same amount as Statin drugs with none of the side effects.
  • Nuts raise the good HDL.
  • They lower the bad triglycerides.
  • Pecans decrease the rate of cardiovascular disease.
  • They reduce the blood sugar levels in diabetics taken two hours after a meal which includes carbohydrate; they lower in effect the glycemic index.
  • Pecans in a prescribed meal are twice as effective as the Step I diet in lowering cholesterol, despite being 30 percent higher in fat, with no associated weight gain.

The nutrition in pecans is for everyone; don't miss out on these delicious nuts. But do remember that once cracked their valuable oils and vitamins go rancid very quickly.

There is a paucity of information on the internet concerning the contents of three nuts, so I measured out this bowl of pecans; it contains 119 to be precise.

Purchase a bag every year, but only buy the large nuts. The small ones are more difficult to crack.  

Australia reaps 2,800 tons of whole nuts which contain 1,500 T of pecan, most of which is exported to China. They are smart people, obviously, and they consume 20 percent of the world's production.

When did you last crack a pecan nut? They are an important part of the North American heritage.

Using a bit of basic math, 3 whole nuts weigh 25g which contain 13.4g of nut flesh; that's six pecan halves.

Pecans nutrition

Consider the pecan nutrition in just three nuts.

3 pecans



Total fat

  • Saturated fat
  • MUFAs
  • PUFAs
  • Cholesterol


± 13 grams

93 kcal

1,2 grams


  • 0,8g
  • 5,5g
  • 2,9g (± 0.2g omega-3)
  • 0


Omega-3 fatty acids

Omega-3 fatty acids are "essential", meaning you cannot synthesize them in the body. And since half of the fat in the brain is one of these omega-3 fatty acids called DHA, and all nerves are coated with oleic acid fat, rich in pecans, we realise the importance of omega-3 and certain fatty acids.

Moreover, a diet high in omega-6 and low in omega-3 leads to general inflammation in the body, arthritis, atherosclerosis and autoimmune disease like Lupus. 

Foods to reduce inflammation  should be our daily focus.

Why on a chiropractic help site? Omega-3 and arthritis prevention go hand in hand.

Omega-3 fatty acids are PUFAs. Your 2.9 g of PUFA in your three pecans a day will include about 0.2g of ALA omega-3.

General recommendations are about 10 grams of omega-3 per week. Your three pecans a day will provide about 10% of your daily omega-3 requirements. That's three freshly cracked pecans.

Three other common sources of omega-3 are included in fish oil health benefits and flax seed nutrition information.

More important information for those suffering from inflammation can be found at anti inflammatory omega 3 and walnuts blood pressure.

This page was last updated by Dr Barrie Lewis on 23rd July, 2019.

Oleic acid

The essential mono-unsaturated fat in pecans nutrition, MUFAs, is the oleic acid that makes olive oil and avocados famous.

You may be wondering why pecans nutrition would feature on a chiropractic website. It's because the fatty myelin sheath of every nerve, without which conduction is impossible, is 70 percent oleic acid.

Whilst 93 kcal of energy may concern you, if you're obese, remember that research shows that folk eating small amounts of pecan nuts regularly did not gain more weight than their counterparts on the Step I diet. In fact, they lost pounds.

1.2g of vegetable protein isn't really significant, needing about 50 to 100g per day, depending on who you believe, but every bit from a non-animal source helps.

Note that the mono unsaturated fats in pecans are very high; they are particularly nutritious, and there is no cholesterol. It's the same reason why olive and avocado oils are so beneficial too.

We won't add a detailed breakdown of the vitamins in pecan nuts, but they are particularly rich in Thiamine, the muscle vitamin; vitamin E, the fertility and prostate vitamin; folic acid, magnesium and zinc, and phytosterols, all anti-oxidant foodstuffs, read anti-cancer foods.

The high folic acid, magnesium and zinc are probably the reason for the heart protective function, since they are vital for reducing homocysteine in the blood.

  • Homocysteine cardiovascular ....

Gamma tocopherol vitamin E

Gamma tocopherol vitamin E is one of eight different forms found in pecans nutrition.

For those with prostate problems, the most serious malignancy in men, the vitamin E in pecans is particularly high in the protective gamma tocopherol fraction. Never swallow pure alpha tocopherol capsules. Read the label.

  • Vitamin E ... discover why.

And it's all found in pecans nutrition. Read more the health benefits of pecans at Good Housekeeping.

Delic pecan nut dip

Freshly cracked pecan nuts will enrich and add flavour to any dip. Try these  dips made with cream cheese ....

Did you know that it takes me only five minutes to prepare the dough for our bread machine? The loaf you buy at the supermarket is tasteless in comparison, has too much salt and is loaded with chemicals.

I confess to be quite neurotic about all the chemical additives in our processed food; I'm convinced they are one of the main causes of cancer and autoimmune diseases like MS.

I'd rather take the time and both to crack my own nuts and bake our own bread than deal with the ravages of disease; in any case they taste much better freshly made in our own homes.

I've started the practice of dropping a handful of pecan nuts into our quick hummus; it improves the taste dramatically.

Cream cheese dips on bread

Worm farm delicacy

Yesterday we had a strange experience; whilst throwing the trash in the bin the good wife notice five large bags of shelled pecan nuts; they were totally mouldy and obviously inedible.

By humans that is; she brought them home and I tossed them into the worm farms. We considered giving them to the hens but decided they definitely didn't constitute best chicken feed; the possibility of aflatoxin was reasonably high, but I doubt it would affect the wonder of worm farms.

My real point is don't buy shelled nuts unless they've been vacuum packed; the useful oils are oxidised very quickly and they go mouldy. Aflatoxin is a potent cause of liver disease.

Google appears to frown on too many links, so phrases in bold, like that worm farms above, and low GI bread below, need to be put into the Site Search function in the navigation bar on your left if you want more information.

Useful links

  1. Chiropractic Help
  2. Early Symptoms of Arthritis
  3. Pecans Nutrition

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Interesting challenges of the day

1. Mr S is a 76 year old man with neck pain of some 9 months duration. Luckily, most of the discomfort is upper cervical which is only rarely arthritic; his lower cervical spine is a degenerative mess that I have left alone. After seven treatments his pain and stiffness is 50 percent better, and he is happy in the circumstances. He can sleep through the night now and that makes a huge difference.

2. Mr P is 32 year old man with very severe lower back pain radiating to the big toe which is 30 percent numb. He had an episode three weeks ago, took anti-inflammatories and was soon better as is typical of the medial disc herniation. But before it healed, after a trivia it came roaring back, much worse. The characteristic crossed sign was evident; sitting in a chair, straightening the right leg provoked severe left back pain and tingling in the leg. He is doing well.

3. Severe lower back pain is scary; just ask Mrs P. Just watching her get out of the car I she was in trouble; she had a slipped disc at L4 making her lean towards the opposite side; luckily she had no pain in the leg. Despite family pressure that this was far too severe for a chiropractor, she persevered. Within five days she was standing upright, and after two weeks almost pain-free. 

Despite a hectic job, she wisely took my advice and stayed home for what I call exercising bed rest.

4. Mr S has had lower back, groin and back of thigh and calf pain for fourth months.

He has a pincer deformity in the hip causing the stabs in the groin, and a degenerative facet causing the sciatica. Both are responding well to chiropractic and he is well pleased; sixty-five percent better after three treatments.

5. Mr T is a wise man; he has taken a warning TIA seriously and has lost 15 pounds, and has at least as much again to lose. A change to a low starch diet and half hour daily stroll has made the difference; but the walking is making his foot and back miserable. The expensive orthotic is hopeless; luckily his hips and back are fine, but he needs a simple heel lift; he has a short leg.

6. I too have had serious lower back issues, luckily fixed by my own chiropractor; so I too have to do my exercises, take care when lifting supers full of honey, gardening and using the chainsaw. Regaining the function of your spine is just as important as the pain.

7. My own granddaughter, only 7 is hypermobile giving her pelvic, knee and ankle issues. X-rays show a mildly dysplastic hip. Years ago we would have called it growing pains. She too regularly needs chiropractic care and luckily responds well. Increased range of motion is more difficult than too stiff in my opinion. Our care is for kids too.

8. This 65-year old lady is a serious gardener; every day she is bending, lifting and digging for 2 to 3 hours a day. It regularly catches her in the sacroiliac joint, so she has a treatment once a month that sorts it out. She does her lower back exercises faithfully.

9. This 88-year old lady is an inspiration; every day she is busy in the community. With a nasty scoliosis she manages very well with a chiropractic adjustment every six weeks and exercises faithfully done. 

10. Mr X is a 71-year old retired man who wants to continue with maintenance care every six to eight weeks; he had suffered from two years of lower back pain when he first came a few months ago. He has no discomfort now after 8 chiropractic treatments, but is aware that danger lurks.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It is a non-complicated upper cervical facet syndrome, and she is doing well.

12. Mr D is a 38-year old year man with chronic shoulder pain after a rotator cuff tear playing cricket. It responded well to treatment, but he knows he must do his exercises every day; for two years he could not sleep on that shoulder.

13. Mr D, a 71-year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors should not be treating the elderly most medical sites state but that is so much bunkum.

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Interesting questions from visitors

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Your own unresolved problem. Pose a question

Knowing that up to 70 percent of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there is a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong. Give plenty of detail if you want a sensible reply.

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