Are Pecans Low Histamine? Low Histamine Candied Ginger Pecans Recipe
Are pecans low histamine? Yes!
We use pecans in many of our low histamine recipes.
We’ve used pecans in:
- Dressings
- Stir-fries
- Savory side dishes
- Desserts
- Dips
- Batters
And now we have a crunchy snack for you. Ginger “candied” pecans.
Have you smelled the enticing aroma of candied nuts at a state fair? You know, the kind that are served warm in a paper cone or bag.
Can you practically taste those sweet, roasted nuts? Is your mouth watering yet?
Candied nuts are a treat anywhere at any time of year.
You’ll love this sugar free snack. It would make a great holiday gift for your neighbors, too!
Keep reading to learn:
- Health benefits of pecans
- Why some nuts are high histamine
- Our top tips for preparing and storing pecans
- A recipe for ginger “candied” pecans
This recipe is:
- Low histamine
- Medium oxalate
- Low lectin
- Low FODMAP
- Dairy free
- Gluten free
- Vegetarian
Are Pecans Low Histamine? What About Other Nuts?
Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case.
You just read that pecans are low histamine nuts.
That’s great news if you have histamine issues! It means you can add pecans to your list of healthy, low histamine foods.
Pecans offer benefits such as:
- Help to protect cells from damage (antioxidant properties)
- Aid in reducing inflammation and improving brain health (omega 3s)
- Plays a role in regulating the immune system (protein)
- May help control blood sugar (fiber)
- May aid in reduced cognitive decline (monounsaturated fats)
These are great benefits for anyone. But they are especially good if you have Mast Cell Activation Syndrome (MCAS).
Mast cells are a part of your immune system. So, supporting your body’s immune system with nutritious whole foods like pecans can be beneficial.
But what other nuts are low histamine?
You’ll find these nuts on the low histamine food list:
- Almonds
- Brazil Nuts
- Chestnuts
- Hazelnuts
- Macadamias
- Pecans
- Pine Nuts
- Pistachios
Nuts on the high histamine foods list include:
- Cashews
- Peanuts (technically a legume)
- Walnuts
Note: Some of the nuts listed above fall under the high oxalate or lectin category
Related Article: Low Oxalate Diet | Low Histamine Low Oxalate Foods List
So, what makes some nuts low histamine and some nuts high histamine?
Let’s take a look at that next.
What Contributes to Histamine Levels in Nuts?
Some nuts have higher histamine levels than others. What makes this so?
Histamine is a chemical called a biogenic amine. It’s found in varying levels in different foods.
Some foods are just naturally high in histamine. But other factors can contribute to elevated histamine levels in foods, too.
Histamine levels in nuts can be elevated due to:
- Age
- How the nuts are processed
- Storage practices
Let’s look at why these factors matter if you have Histamine Intolerance or Mast Cell Activation Syndrome.
How the Age of Nuts Affects Histamine
The age of foods affects histamine levels.
Foods break down as they age.
Bacteria are present in this decomposition process. That means more bacteria are present in older foods.
Here’s how that relates to Histamine Intolerance.
There are several strains of bacteria that produce histamine.
In simple terms, more bacteria can equal more histamine.
That’s why you want to start with the freshest nuts available.
TIP: Having histamine issues? Did you know that a supplement like DAO (diamine oxidase) could help? It’s a histamine degrading enzyme.
Another contributor to histamine levels is how nuts are processed. Processing can affect both Histamine Intolerance and Mast Cell Activation Syndrome.
Keep reading to learn more.
How Processing Nuts Affects Histamine Intolerance and Mast Cell Activation Syndrome
You just read that histamine producing bacteria can be present in nuts due to age.
Moisture can contribute to bacteria growth, too.
Nuts are typically washed as part of harvesting and processing.
This water content can also lead to another issue. Mold.
Mold and Nuts
Nuts can naturally have fungus growth such as mold.
And moisture provides a perfect environment for mold growth.
Here’s how that can be a problem.
Mold produces mycotoxins (toxins from mold.) Aflatoxins are the main concern in nuts.
Chronic mycotoxin exposure can lead to dysregulated immune response.
Meaning, your immune system is on high alert all the time. And this can result in overly responsive mast cells.
This isn’t good when you have Mast Cell Activation Syndrome since your mast cells are already overly responsive.
Further, when mast cells are triggered, they release histamine.
This is one way mycotoxins can affect Histamine Intolerance and Mast Cell Activation Syndrome (MCAS).
Related Article: Mycotoxins Symptoms
Producers of nuts can reduce mold and mycotoxins by rapidly drying the nuts after they’ve been harvested. And they can remove contaminated nuts during the sorting process.
That’s why you want to buy from trusted suppliers.
There are steps you can take to reduce mycotoxins, too. We’ll get to that in the section below called Top Tips.
But first, let’s finish out this section by taking a quick look at why storing nuts properly can keep histamine levels down.
How Storing Nuts Affects Histamine
Are you storing your pecans and other nuts in the bag they came in?
Securing an open bag with a chip clip or clothespin is something many of us saw our parents do.
But it isn’t the best method for storing nuts and keeping them low histamine.
You’ve already learned that environmental factors humidity (moisture) can affect bacterial growth. And bacteria growth can raise histamine levels in food.
Remember, bacteria can break down amino acids into histamine.
Temperature also impacts bacterial growth.
Bacteria can double in number in 20 minutes at certain temperatures. This range known as the “danger zone” is between 40° and 140° F.
Any bacteria present can thrive in these temperatures. Especially since they already have a built-in food source – the nuts.
So, even though you may be storing your pecans and other nuts in the pantry, keeping them in the fridge will keep them out of the danger zone.
Some people aren’t as sensitive as others. Depending on your level of Histamine Intolerance, you may do fine storing nuts in the pantry. However, if you are sensitive or at the beginning of your healing process, refrigeration may help.
To recap tips for keeping histamine levels low in pecans:
- Start with the freshest nuts available
- Buy from trusted suppliers
- Store nuts in an airtight container to minimize moisture and oxygen exposure
- Store nuts in a temperature below the “danger zone” (refrigerator)
That leads us to our top tips.
Next, you’ll learn about better ways to store pecans and how to reduce mold toxins.
Top Tips for Preparing and Storing Pecans
Did you know that soaking pecans in alkaline water can help reduce mold toxins?
Soaking can also help reduce oxalates.
But you read that moisture can contribute to mold and bacterial growth! So how does this make sense?
To start, you’ll be soaking the nuts in the refrigerator. That’s going to be a cooler temperature, below the danger zone for bacteria.
This low temperature will also slow down mold spore growth.
And the alkaline water will help reduce mold toxins.
You’re also going to rinse the pecans after they soak. This will help reduce mold spores.
Here’s what to know about getting alkaline water.
Our own tests using litmus paper showed that ¼ teaspoon of baking soda to 2 cups of filtered water make the water alkaline.
You can add as many or as few pecans to this water as you want. Just make sure they are all fully submerged.
Making big batches and need more water?
Just adjust the ratios for an increase.
For example:
- You could increase to ½ teaspoon of baking soda to 4 cups of water
- For even more, you could increase to 1 teaspoon of baking soda to 8 cups of water
Only soak the pecans for our recommended period of 12 to 24 hours. Greater times can affect the pH.
After soaking the pecans, you’ll thoroughly dry them to reduce excess moisture.
How To Soak and Dry Nuts
Below, you’ll find our step-by-step guide to soaking and drying pecans or other nuts.
If you’ve been following Mast Cell 360 a while, you’ll want to check out this new and improved method!
MC360 Method for Reducing Mold Toxins in Nuts
- Buy the freshest raw nuts available from trusted sources (don’t get roasted nuts)
- Next, sort the nuts. Get rid of any that look shriveled, discolored, or moldy.
- Place the remaining good nuts into a large non-metal bowl. (We like this bamboo bowl.)
- Cover nuts with filtered water.
- Add ¼ teaspoon baking soda to 2 cups of water.
- Cover the bowl with a large plate or lid.
- Move the bowl of nuts to the fridge and let the nuts soak for 12 to 24 hours.
- Strain the nuts then rinse well with filtered water.
- Dry in the oven on low heat (about 225 degrees F) until dry and crispy.
- Store in an air-tight container in the fridge.
You can also opt to use a countertop convection oven.
Times will vary depending on if you use a convection oven or standard oven. Times can even vary oven to oven. So, keep an eye on them and take your pecans out when they are dry and crispy but not burned.
In our most recent test, we used a countertop convection oven at 225 degrees F for 60-70 minutes.
Convection ovens usually cook foods about 25% faster than your regular oven. So, you may need to add a little time if you are using a regular oven.
What to Serve with Gingered Pecans
- Low Histamine “Pumpkin Spice” Drink Recipe – Low Oxalate, Low Lectin, Low FODMAP
- Low Histamine Yogurt Recipe – Low Oxalate, Low Lectin
- Low Histamine Baruka Nut Vanilla Mousse Recipe – Medium Oxalate, Low Lectin, Low FODMAP, with Low Salicylate option
Low Histamine Candied Ginger Pecans Recipe
Equipment
Ingredients
- 2 cups Pecans already soaked and dried (see above for how to)
- 2 Tablespoons Dr. Bronner's Coconut Oil melted
- ¼ teaspoon Redmond Real Salt
- 1½ teaspoon Organic Fresh Ginger grated
- 1/32 teaspoon Smart Monk 100% Pure Monk Fruit Powder
- ⅛ teaspoon Raw Vanilla Bean Powder
Instructions
- Preheat oven to 300 degrees F.
- Place nuts, melted coconut oil, salt, grated ginger, monk fruit powder, and vanilla powder in a bowl. Toss so the nuts are evenly coated.
- Transfer to a baking sheet. You can line it with parchment paper or a silicone baking mat for easy clean up.
- Bake 5 minutes or until warm.
- Eat them warm or let them cool and place them in an airtight container for snacking later. Store them in the fridge or freezer for keeping histamine levels even lower.
Notes
Nutrition
Are pecans low histamine? Yes! Will you add pecans to your pantry staples? What else do you keep stocked?
More Low FODMAP Snacks
- Low Histamine Macadamia Nut Butter – Low Histamine, Medium Oxalate, Low Lectin
- Low Histamine Rutabaga Fries Recipe – Low Histamine, Low Oxalate, Low Lectin, Low Salicylate
- Low Histamine Baruka Nut Vanilla Mousse Recipe – Low Histamine, Medium Oxalate, Low Lectin, with Low Salicylate option
- Low Histamine Cassava Herb Crackers Recipe – Low Histamine, Medium Oxalate, Low Lectin
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References
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