When it comes to healthy nuts, walnuts may be one of the first types that come to mind. Walnuts have gained a considerable amount of attention for their health benefits recently. But a similar nut, the pecan, should not be overlooked. Pecans offer many of the same health benefits that walnuts do, including important cardiovascular benefits. How do the two nuts compare?
The Difference – Pecans V. Walnuts
An ounce of pecans has approximately 200 calories, and yields about 25% of your recommended daily intake of mono- and polyunsaturated fats. That same ounce of pecans has 3.93g of carbs and provides 5% of your recommended daily protein intake. Pecans also offer a healthy amount of potassium, magnesium, and zinc.
An ounce of walnuts has approximately 190 calories and about 25% of your recommended intake of unsaturated fats. An ounce of walnuts contains 3.89 carbs and offers a bit more protein than pecans – nearly 9% of your recommended daily intake.
Go Nuts For Nuts
A study in the Archive of Internal Medicine revealed that you significantly reduce your risk of heart disease if the primary source of protein in your diet is derived from plant foods, such as beans, seeds, and nuts. Walnuts and pecans both deliver the highest amounts of antioxidants you can find in raw nuts. Both walnuts and pecans can
- Improve your blood flow
- Support weight loss
- Improve your heart heath with healthy doses of omega-3s and polyunsaturated fats
- Reduce inflammation
- Reduce the spread of certain cancers, including breast cancer and prostate cancer
- Improve your mental health
- Improve the strength of your bones
- Both pecans and walnuts are loaded with vitamins A, B, and E and offer minerals that are important to your diet as well.
The Harvard Gazette reported that those who ate healthy nuts each day were 20% more likely to live longer, and were in better shape than those who didn’t. Knowing that there’s no excuse not to snack on walnuts or pecans! With the health benefits being similar, the ultimate deciding factor is taste. Without question, pecans are the tastier option. But no matter which option you pick, know that you’re making steps to living a healthy lifestyle by snacking on raw nuts!