A recent study published in the American Journal of Clinical Nutrition highlights the potential health benefits of consuming 57 grams of pecans daily for 12 weeks, particularly in improving lipids and lipoprotein levels. While the study found no significant impact on vascular health, it revealed notable improvements in diet quality and reductions in certain cardiovascular disease (CVD) risk factors, especially for adults at high risk of cardiometabolic diseases.
How Snacks Impact Heart Health and Metabolism
In the U.S., approximately 45% of deaths linked to cardiometabolic diseases are attributed to poor diet quality. Since snacks account for around 20% of daily energy intake, replacing unhealthy snacks with nutrient-dense alternatives could improve overall diet quality and help reduce the risk of these diseases. High-sugar and high-saturated fat snacks are often associated with poorer health outcomes. Therefore, swapping out such snacks for nutrient-rich options, such as nuts, could be a simple yet effective strategy for improving heart health and metabolism.
Nuts as a Healthy Snack
Nuts are considered a heart-healthy snack due to their rich nutrient profile, including healthy fats, protein, fiber, and various vitamins and minerals. Epidemiological studies and clinical trials have consistently shown that nut consumption is associated with a reduced risk of cardiovascular diseases (CVD). Pecans, in particular, are high in polyphenols, including flavan-3-ol, which have been shown to reduce the risk of coronary artery disease and cardiovascular mortality.
Unlike other snacks that may contribute to poor diet quality, replacing sugary or processed snacks with pecans offers a variety of health benefits. Studies have found that pecan consumption can improve lipid profiles, particularly by lowering levels of low-density lipoprotein (LDL) cholesterol, triglycerides, and improving glycemic control.
About the Study
The clinical trial, conducted at Pennsylvania State University between August 2022 and March 2024, aimed to assess the effects of consuming 57 grams of raw, unsalted pecans daily on vascular health, lipids, lipoproteins, and glycemic control in adults at high risk for cardiometabolic diseases. The researchers hypothesized that pecans would improve flow-mediated dilation (FMD), arterial stiffness, and metabolic parameters compared to a usual diet.
Participants, ranging in age from 25 to 70, were randomly assigned to either a pecan snack group or a usual diet group. All participants had excess weight or obesity and met at least one criterion for metabolic syndrome. Vascular health measures and diet quality were assessed at baseline and after 12 weeks.
Study Findings
While the study found no significant improvement in vascular health, such as FMD or arterial stiffness, the pecan group showed notable improvements in several cardiometabolic risk factors:
Triglycerides: The pecan group saw a reduction of more than 16 mg/dL in triglyceride levels, which is almost double the typical reduction seen with nut consumption.
Cholesterol Levels: After 12 weeks, participants in the pecan group had improvements in total cholesterol, LDL cholesterol, non-HDL cholesterol, and triglycerides compared to the usual diet group.
Diet Quality: The pecan group also showed significant improvements in overall diet quality, as assessed by the Healthy Eating Index (HEI)-2020. The group’s score improved by 9.4 points compared to the usual diet group.
Fat and Fiber Intake: The pecan group consumed more total fat, monounsaturated fat, polyunsaturated fat, and fiber, while consuming less energy from carbohydrates.
Interestingly, participants in the pecan group experienced a slight weight gain of 0.85 kg, but this was linked to a greater reduction in pulse pressure compared to those in the usual diet group who also gained weight.
Conclusion
The study concluded that consuming 57 grams of pecans daily could improve lipids and lipoproteins and enhance diet quality, potentially reducing cardiovascular disease risks in individuals at higher risk for cardiometabolic diseases. However, it is worth noting that while vascular health did not improve, the overall findings suggest that pecans could be a beneficial addition to the diet for managing heart health and metabolism. Replacing typical snack foods with pecans may be a simple yet effective strategy for improving diet quality and reducing the risk of CVD in at-risk populations.
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