![]() These buttery-tasting nuts are also rich in monounsaturated fats. One ounce (28 grams) of macadamia nuts contains ( 7): They’re an excellent source of B vitamins, magnesium, iron, copper, and manganese ( 7). Macadamia nuts are highly nutritious and make a great addition to low carb meal plans. ![]() Pecans are low carb nuts that may help regulate blood sugar levels and reduce certain risk factors for heart disease. What’s more, 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 ( 6). It found the pecan diet group experienced significantly reduced heart disease risk factors, such as insulin resistance, elevated fasting insulin, and beta cell dysfunction ( 5). One study had adults with overweight or obesity 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. Pecans are also 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 ( 3, 4). One ounce (28 grams) of pecans contains ( 1): Often referred to as digestible carbs, the term “net carbs” refers to the number of carbs in a food minus the fiber content ( 2).īecause your body doesn’t easily absorb naturally occurring fiber in whole foods, it can be subtracted from a food’s total carb content to determine the number of net carbs. They’re also very low in carbs, delivering a little over 1 gram of net carbs per 1-ounce (28-gram) serving. In fact, pecans are loaded with an array of important nutrients like thiamine, magnesium, phosphorus, and zinc ( 1). Though often associated with sweets, pecans are healthy nuts that provide a host of nutritional benefits. ![]()
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