While consuming a serving of walnuts a day, or five per week, won’t automatically tack on an extra decade, it may help you live longer, according to researchers at the Harvard T.H. Chan School of Public Health. Just how much longer? Approximately 1.3 years in addition to reducing your risk of death from any cause by 14%. Overall, she says they’re both excellent sources of essential polyunsaturated fats, and contain magnesium, iron, and small amounts of calcium. They also contain some protein (3 grams and 4 grams for pecans and walnuts, respectively). Linares points out that both have unique nutrition advantages over the other. “Pecans are relatively lower in carbs and higher in fiber than other nuts, so they may be an especially good choice for anyone who needs to manage their blood sugar,” she says. “Walnuts, on the other hand, would be an especially good choice for anyone watching their heart health because of the omega-3 content.” If you’re seriously stuck, follow Larson-Meyer’s lead: “Pecans often go with chocolate, dried fruits, and cheeses; and walnuts might pair with salads, greens, certain cheeses, and go really well in roasted squash, with rice, quinoa, and cheese.” Her favorite trick is throwing pecans and walnuts in the oven for about 10 minutes and stirring about halfway in. Store them in a tight container, and you’ll be left with a slightly caramelized nut that’s super crunchy on the outside with a softer, melt-in-your-mouth interior. Here are some other tasty ways to use pecans and walnuts: Her first novel PRETTY WEIRD: Overcoming Impostor Syndrome and Other Oddly Empowering Lessons was published by Skyhorse Publishing and distributed by Simon & Schuster in May 2021.
