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Pecan Nuts Usage On Famous Diets and Weight Loss Plans.

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on March 25, 2022
Education: Nutrition & Microbiology at YSU

Weight Loss and Diets

Nuts, particularly pecans, can be a delicious addition to your diet.
Pecans are a perfect choice in the case of several diets due to their high amount of nutrients.
Pecan has a low glycemic index, no cholesterol, and a high amount of fiber, making them a perfect complement to a weight-loss diet. The tablet below detailed discusses which diet pecan suits the best.

Keto

Limiting your net carb consumption to 20g - 30g per day is recommended in the Keto diet. The keto macronutrient ratio is 70 percent fat, 20-25 percent protein, and 5-10 percent carbohydrates. Pecans are a good choice in the case of the keto diet since they have a low amount of carbs and a high amount of fat [1].

DASH

DASH is an abbreviation for dietary approaches to hypertension; the ultimate goal of this diet is to lower blood pressure through dietary choices.

Pecans are high in potassium and can help regulate and control blood pressure fluctuations.

You can add pecans to your list of recommended products and other nuts in the case of the DASH diet. 4 to 5 servings of nuts per day is the DASH Diet's recommended dietary restriction [2].

Atkins

The Atkins Diet is a carbohydrate-restricted eating plan. Proponents of this diet claim that eating protein and fat can help you lose weight as long as you avoid high-carb foods. Because cutting carbs and increasing protein intake reduces appetite, which leads to fewer calories, low-carb diets are highly effective for weight loss.

Pecans can be added to your list of recommended products for the Atkins Diet due to their low carbohydrate content [3].

Mediterranean

The term "Mediterranean Diet" refers to traditional eating habits in Mediterranean countries.

Fruits, vegetables, legumes, nuts, beans, fish, and unsaturated fats make up the majority of this diet. Nuts are essential components of this diet. While there are no specific guidelines for following the Mediterranean diet, you can incorporate the diet's principles into your daily routine by following some general guidelines, typically characterized by a low intake of meat.

You can consume pecans on the Mediterranean diet [4].

Paleo

The Paleo Diet is based on foods consumed during the Paleolithic era (2.5 million to ten thousand years ago).

The Paleo diet suggests eating lean meats, fish, fruits, legumes, and seeds. This diet restricts the consumption of dairy products, legumes, and grains, which became famous around 10,000 years ago when agriculture began. Pecans are a trendy food among Paleo followers due to their high polyunsaturated fats, copper, thiamine, and manganese content [5].

Vegan/ Vegetarian/ Pescetarian

Plant-based foods, such as fruits, nuts, legumes, are permissible on a vegan or vegetarian diet. Nuts, particularly pecans, almonds, walnuts, can be used in these diets.

By that definition, a pescatarian eats a vegetarian diet and eats fish and other seafood. Nuts, in general, can be consumed in the Pescatarian diet [6].

Gluten-free

A gluten-free diet eliminates all gluten foods, a protein found in wheat, and several other grains. It entails consuming only whole gluten-free foods such as fruits, vegetables, meat, and eggs and processed gluten-free foods like gluten-free bread or pasta. Nuts are naturally gluten-free products, which means you can add pecans to the recommended food list on a Gluten-free diet [7].

Dukan

The Dukan diet is characterized by consuming lean meat6, fish, shellfish, low-fat dairy products, and eggs. This diet has four phases, with different foods. Nuts, particularly pecans, are not allowed in the Ducan diet, as they are high in fat [8].

Intermittent Fasting

Intermittent fasting is an eating plan which focuses on when to eat; you only eat for a specific time. As with all foods, you can use pecans in this diet during your meal periods but should be abstained from during fasting [9].

Low Fat & Low-Calorie

Pecans contain a lot of fat and calories, which is the inverse of the Low Fat and Low-Calorie diet recommendation. It is better to not consume pecans on these diets [10].

Low Carb

On a low-carb diet, you can lose weight by eating as much protein and fat as you want as long as you avoid high-carb foods. Pecans have a low carbohydrate content, making them an excellent choice for the Low Carb Diet [10].

Anti Inflammatory

Pecans are rich in carotenoids and phenols, with potent antioxidant activities, such as flavonoids and flavonols [11].

BRAT

The BRAT diet has been suggested to treat stomach flu, diarrhea, and other digestive problems. The BRAT diet consists of easy-to-digest low-protein, low-fat, and low-fiber foods. Pecans are high in fat, protein, and fiber, which means they can’t be consumed in the case of the BRAT diet.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
  2. https://pubmed.ncbi.nlm.nih.gov/10410299/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5090657/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801699/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004139/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999488/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213115/
  8. https://pubmed.ncbi.nlm.nih.gov/26024402/
  9. https://pubmed.ncbi.nlm.nih.gov/25857868/
  10. https://pubmed.ncbi.nlm.nih.gov/15148063/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827884/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 25, 2022
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.