Pecans are a nutritious nut that can be a healthy addition to your diet. Cinnamon pecans add flavor and may provide some additional health benefits. This article reviews the nutrition, benefits, downsides and overall health effects of cinnamon pecans.
Nutritional Profile of Pecans
Pecans are loaded with nutrients. Just an ounce (28 grams) of pecans contains:
| Nutrient | Amount in 1 Ounce |
|---|---|
| Calories | 196 |
| Fat | 20 grams |
| Protein | 3 grams |
| Carbs | 4 grams |
| Fiber | 3 grams |
| Manganese | 17% of the RDI |
| Thiamine | 12% of the RDI |
| Magnesium | 10% of the RDI |
| Zinc | 9% of the RDI |
| Copper | 19% of the RDI |
Pecans contain mostly fat, most of which is made up of monounsaturated fatty acids like oleic acid. This is the same healthy type of fat found in olive oil.
Despite being high in fat and calories, pecans do not appear to increase risk factors for heart disease like some other high-fat foods can (1).
Benefits of Pecans
Several studies have shown that adding pecans to your diet may benefit your health in a number of ways.
May Aid Weight Loss
Although high in fat and calories, nuts like pecans may help you lose weight. Research suggests that eating nuts promotes feelings of fullness, enhances fat burning and boosts metabolism (2, 3).
One study found that adding 137 calories from pecans per day to people’s usual diets did not lead to weight gain. In fact, it reduced levels of triglycerides, a risk factor for heart disease (4).
May Reduce Heart Disease Risk
Eating pecans on a regular basis has been linked to a reduced risk of heart disease. This is because pecans contain mostly unsaturated fats, fibers, vitamin E, plant sterols and minerals like magnesium and zinc (5).
One four-week study showed that participants had significantly improved cholesterol levels after consuming 10% of their calories from pecans (6).
An analysis of multiple studies found that eating 1.5 ounces (42 grams) of nuts, including pecans, per day reduced heart disease risk by 30% compared to not eating nuts (7).
May Improve Blood Sugar Control
Pecans may help lower blood sugar levels, especially after a carb-containing meal. That’s because they contain fiber, antioxidants and compounds that inhibit starch breakdown and absorption (8).
Studies have shown improved insulin sensitivity and blood sugar levels in overweight or obese people who included pecans in their normal diet (9, 10).
May Reduce Inflammation
Chronic inflammation is linked to a number of health problems like heart disease, cancer and arthritis (11).
Pecans contain high amounts of magnesium, oleic acid and antioxidants like vitamin E — all of which have anti-inflammatory effects (12).
In addition, pecans contain several antioxidants and phenolic compounds that help fight inflammation (13).
Research shows that consuming 15% of your calories from pecans for two weeks may reduce inflammatory markers like C-reactive protein (CRP) in your blood (14).
Nutrition Profile of Cinnamon
Cinnamon is a aromatic spice obtained from the bark of Cinnamomum trees. It is very high in antioxidants and linked to health benefits like improved blood sugar control and lower heart disease risk.
Just 1 teaspoon (2 grams) of cinnamon contains:
| Nutrient | Amount |
|---|---|
| Calories | 6 |
| Carbs | 2 grams |
| Fiber | 1 gram |
| Manganese | 17% of the RDI |
| Iron | 2% of the RDI |
| Calcium | 2% of the RDI |
However, the real health benefits from cinnamon come from special antioxidants called polyphenols (15).
The most important polyphenol in cinnamon is known as MHCP. It’s responsible for most of cinnamon’s health benefits.
Benefits of Cinnamon
Here are some of the ways cinnamon may benefit your health:
May Reduce Heart Disease Risk
As a spice high in antioxidants, cinnamon may help reduce risk factors for heart disease. It reduces high blood pressure, high cholesterol and high triglyceride levels (16, 17).
Cinnamon also appears to reduce inflammatory markers linked to heart disease. This is because MHCP and other compounds in cinnamon have anti-inflammatory properties (18).
May Lower Blood Sugar Levels
Multiple studies have shown cinnamon improves insulin sensitivity by helping transport blood sugar from your bloodstream into your cells. It can also lower blood sugar by blocking digestive enzymes that break down carbs (19, 20).
Taken together, this means cinnamon may be useful for diabetics or prediabetics to keep blood sugar in check after meals (21).
May Protect Against Cancer
Due to its antioxidant properties, cinnamon may protect against DNA damage, cell mutation and cancer growth. However, human evidence is limited and mixed (22).
That said, some test-tube studies show promise. Cinnamaldehyde, one of the main active compounds in cinnamon, has been shown to inhibit cancer tumor growth and protect DNA from damage (23, 24).
May Help Fight Bacterial and Fungal Infections
The cinnamaldehyde in cinnamon also helps fight infections. Cinnamon oils and extracts have been shown to inhibit the growth of bacteria and fungi (25, 26).
However, evidence is limited to test-tube studies. Further research is needed to confirm these effects in humans.
Nutrition Profile of Cinnamon Pecans
Since cinnamon pecans combine cinnamon and pecans, they may have some additional nutritional benefits compared to regular pecans.
One ounce (28 grams) of cinnamon pecans contains approximately:
| Nutrient | Amount |
|---|---|
| Calories | 205 |
| Fat | 20 grams |
| Protein | 3 grams |
| Carbs | 6 grams |
| Fiber | 3 grams |
| Vitamin E | 1 mg (7% of RDI) |
| Manganese | 0.3 mg (17% of RDI) |
| Magnesium | 34 mg (8% of RDI) |
| Iron | 0.5 mg (3% of RDI) |
Cinnamon pecans are lower in net carbs than regular pecans because of cinnamon’s high fiber content. The extra fiber can help slow digestion and absorption to prevent blood sugar spikes.
Cinnamon pecans are also very high in antioxidants, mostly from the cinnamon. This gives them an added health boost not found in regular pecans.
Potential Health Benefits
Overall, cinnamon pecans provide the benefits of both cinnamon and pecans. Animal and human studies suggest they may:
- Improve heart health markers like cholesterol, blood pressure and triglycerides
- Decrease inflammation
- Stabilize blood sugar levels
- Aid weight loss when eaten in moderation
That being said, more human research is needed looking specifically at cinnamon pecans.
Downsides of Cinnamon Pecans
Cinnamon pecans are high in calories and fat. While the fat is mostly healthy unsaturated fat, cinnamon pecans are a high-calorie food.
One ounce (28 grams) contains about 205 calories, 80% of which comes from fat. This relatively high calorie and fat content is the main downside of cinnamon pecans.
However, as long as you eat them in moderation, the extra calories shouldn’t be an issue for most people.
Some people may need to watch portion sizes though, including:
- Those trying to lose weight
- Individuals with obesity
- People with high triglycerides or cholesterol levels
In addition, eating pecans or cinnamon pecans in excess can cause a buildup of fat in your liver. This condition is called non-alcoholic fatty liver disease (NAFLD) (27).
Thus, it’s best to enjoy cinnamon pecans in moderation as part of a balanced diet. Aim for a reasonable portion of about 1–2 ounces (28–56 grams) at a time.
How to Select the Healthiest Cinnamon Pecans
You can find cinnamon pecans at most grocery stores, either with other nuts or in the spice aisle. You can also easily make them at home.
When buying or making cinnamon pecans, keep the following tips in mind:
Avoid Added Sugars
Many brands add sugars to cinnamon pecans to enhance flavor. Try to pick a brand with minimal added sugars.
If you make them yourself, you can skip the added sugars altogether or use a small amount of honey or maple syrup.
Don’t Skimp on the Cinnamon
Make sure the brand you buy includes a significant amount of cinnamon, not just a trivial sprinkle. The cinnamon is key when it comes to the added health benefits.
Cinnamon should be listed high up in the ingredients label, not at the bottom.
Stay Away from Oils
Some cinnamon pecan products are cooked in vegetable oils. Avoid these and look for raw pecan varieties. The healthy fat in pecans alone is plenty — no need for added oils.
Choose Organic When Possible
Pecans are often sprayed with pesticides unless organic. Buying organic pecans reduces your pesticide exposure.
Look for pecans and cinnamon certified organic by the US Department of Agriculture (USDA).
Store Properly
Raw pecans can go rancid quickly when exposed to heat and humidity. Make sure to refrigerate any uneaten cinnamon pecans promptly in an airtight container.
Healthy and Creative Ways to Eat Cinnamon Pecans
Here are a few ideas for how to enjoy cinnamon pecans:
Snacking
Cinnamon pecans make a tasty snack all on their own. An ounce (28 grams) is a reasonable portion size.
Breakfast Toppings
Sprinkle cinnamon pecans on oatmeal, yogurt, cottage cheese or fresh fruit like berries or chopped apples.
Salads and Veggies
Add chopped or slivered cinnamon pecans to green, grain and fruit salads. They also pair well with roasted root vegetables like sweet potatoes.
Trail Mix
Combine cinnamon pecans with nuts, seeds, chopped fruit, coconut flakes, whole grain cereal and dark chocolate chips to make homemade trail mix.
Dessert Topper
Use cinnamon pecans as a crunchy topping for desserts like ice cream sundaes, cupcakes, muffins, fruit crisps and pies.
Stir into Yogurt or Cottage Cheese
Mixing chopped cinnamon pecans into plain non-fat yogurt or cottage cheese bumps up the nutrition and gives a tasty, nutty flavor.
Bake into Recipes
Fold cinnamon pecans into the batter of muffins, breads and cookies. You can also sprinkle them over the tops of baked goods before cooking.
The Bottom Line
Cinnamon pecans are a delicious high-fat food with a unique flavor and added health benefits.
They provide all the benefits of pecans — like healthy fats, fiber, vitamins and minerals. The extra cinnamon packs antioxidants and helps lower blood sugar and inflammation.
Enjoy cinnamon pecans in moderation as part of a balanced diet. Limit your portions and stay away from brands with added sugars.
Overall, cinnamon pecans can be a nutritious addition to your diet when eaten sensibly.