News You Can Use Distributed 04/02/08
Enjoy a guilt-free celebration in April by observing national pecan month with one of Louisiana’s locally grown commodities. You’ll be helping the state’s economy and treating yourself to a nutrient-rich food.
LSU AgCenter nutritionist Dr. Beth Reames says pecans and other nuts contain antioxidants and phytochemicals that act like antioxidants, and these may have a protective effect against cancer, heart disease and neurological disease such as Alzheimer's.
A bonus for pecans, however, is that they have more antioxidant capacity than walnuts, hazelnuts, pistachios, almonds, peanuts and cashews, according to a 2004 study in the Journal of Agriculture and Food Chemistry.
In addition, pecans may help prevent heart disease by reducing oxidation of blood lipids, according to a study published in the August 2006 issue of Nutrition Research. Lipid oxidation is a process similar to rusting and may cause health problems.
Reames explains that when LDL (“bad”) cholesterol becomes oxidized, it is more likely to build up and result in clogged arteries. Pecans help protect the blood lipids from oxidation because they are rich in vitamin E, an antioxidant.
Pecans also help lower cholesterol, according to a 2001 study in the Journal of Nutrition. The clinical study compared the American Heart Association's Step I diet recommended for people with high cholesterol levels (28 percent fat) to a pecan-enriched diet (40 percent) fat. The results showed the pecan-enriched diet lowered total cholesterol by 11.3 percent and LDL “bad” cholesterol levels by 16.5 percent – twice that of the Step I diet, without any associated weight gain.
Reames notes that pecans are rich in monounsaturated and polyunsaturated fats, which are considered to be heart-healthy fats. Nearly 60 percent of the fats in pecans are monounsaturated and another 30 percent are polyunsaturated, with very little saturated fat and no trans fat. The Dietary Guidelines recommend Americans keep intake between 20 and 35 percent of calories, with most fats coming from heart-healthy sources like fish, nuts and vegetable oils.
Pecans also contain plant sterols, which are important parts of plant cell membranes. Research has shown that including plant sterols in the diet may lower blood cholesterol levels by blocking absorption of cholesterol in the intestine.
Sterols are present naturally in small quantities in many fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils and other plant sources and are added to some medications and food products, such as spreads and salad dressings to help lower blood cholesterol.
In 2003, the U.S. Food and Drug Administration (FDA) approved the following qualified health claim for nuts: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” A 1 ½-ounce serving of nuts is about one-third of a cup, or a small handful, Reames says.
Although nuts are high in fat and energy, most research suggests that they do not lead to weight gain. A review of pecan and other nut research suggests that nuts may aid in weight loss and maintenance by increasing metabolic rates and enhancing satiety.
Pecans are part of the My Pyramid Meat & Beans group. They are high in fiber and contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. Pecans contain no cholesterol and are naturally sodium-free.
For related nutrition topics, click on the Food and Health link on the LSU AgCenter homepage at www.lsuagcenter.com. For local information and educational programs, contact an extension agent in your parish LSU AgCenter office.
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On the Internet: LSU AgCenter: www.lsuagcenter.com.
Contact: Beth Reames (225) 578-3929 or breames@agcenter.lsu.edu.
Editor: Mark Claesgens (225) 578-2939 or mclaesgens@agcenter.lsu.edu.