In an article published on healthline in April 2023, it reports that pecans are the lowest carbohydrate nut.
Rated in position one with just one gram of “net carbohydrate” for every 28 grammes of pecan. Net Carbohydrate is the amount of Carbohydrate the body absorbs, the total available carbohydrate available pre 28 grammes is 3 grammes. Given that pecans are rich in oils with some 85% of the pecan nut being oil this is some achievement for this tree nut.
The pecan nut is also rich in;
- thiamine,
- magnesium,
- phosphorus,
- and zinc (Trusted Source).
as well being an excellent source of fiber.
The article on healthline referenced further research that reports that Pecans are rich in soluble fiber, a type of dietary fiber that has been shown to reduce blood sugar levels and improve other blood markers linked to heart disease, including high cholesterol levels.
Healthline report that one clinical study had adults who where overweight or obese consume either a typical American diet that included 1.5 ounces (42.5 grams) of pecans or a diet matched in calories, fat, and fiber but without pecans.
It found the pecan diet group experienced significantly reduced heart disease risk factors, such as insulin resistance, elevated fasting insulin, and beta cell dysfunction.
Healthline also reported that according to a review of 12 studies, diets that include at least 2 ounces (56 grams) of tree nuts — including pecans — per day provide significant reductions in fasting blood sugar and hemoglobin A1C, which is a marker of long-term blood sugar regulation.
The other 8 nut types that followed on are as follows;
2. Macadamia Nuts
3. Brazil nuts
4. Walnuts
5. Hazelnuts
6. Pine nuts
7. Peanuts
8. Almonds.