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Are pecans good for you?
Pecans are nutrient-dense nuts that can certainly be a part of a healthy diet, so yes, they are good for you! Here are some of the many reasons:
- Pecans contain a wide array of nutrients and are especially rich in fiber, copper, thiamine, and zinc.
- There is some evidence to suggest that pecans may have some profound health benefits, including improving heart health, boosting brain function, and controlling blood sugar.
- Pecans may also be good for your skin and hair.
- If you’re eating a carb-conscious or low-carb diet, pecans can be a great addition, as they are very low in carbohydrates.
What are pecans?
The pecan is a dark brown, oblong-shaped nut with a thick husk, and it’s the only nut native to North America. It is a member of the hickory family. Although it’s typically referred to as a nut, botanically speaking, it’s actually a drupe. Drupes are fruits with a single pit surrounded by a husk, such as plums, cherries, olives, and almonds.
Where do pecans come from?
The word “pecan” is of Native American Algonquin origin that actually had a more general definition, namely “all nuts requiring a stone to crack.” The natives of the pre-colonial central and eastern regions of North America used pecans as a major food source, and pecans were even used as currency for a time.
In the 1700s and 1800s, American colonists began using the nut commercially, and the pecan industry took shape. Pecan orchards were planted to meet the increased demand. The state of Georgia has led the nation in pecan production since the late 1800s and continues to do so today. The United States as a whole produces 80% to 95 % of the world’s pecans.
How do pecans grow?
Pecan trees grow best in fertile, well-drained, medium texture soil. They thrive in areas that have short, cold winters and long, hot summers. The trees can grow over 60 feet high and have trunk diameters in excess of 6 feet.
Pecan trees begin to bear nuts when they are 6 to 10 years old. Trees that are 8 to 10 years old typically bear 20 to 60 pounds of nuts. Trees that are 11 to 15 years old can be expected to bear much more – upwards of 70 to 100 pounds. When the trees reach 16 years of age, growers can expect to harvest event more; 100 to 150 pounds of nuts. Pecan trees can produce nuts for as many as 300 years.
When and how are pecans harvested?
Pecan trees depend on cool temperatures and frost for successful budding and flower formation. The pecan nuts are harvested in mid-October when the shuck opens and the nuts drop. For the most part, this doesn’t always happen naturally when commercially harvesting pecans, as mechanical aids are often used. For example, long poles are used to shake small limbs. For larger commercial operations, large branches are trunk shakers used to cause nuts to fall very quickly.
Pecan nutrition facts
You may want to make buying bulk pecans a regular part of your shopping routine in order to take advantage of their numerous nutritional benefits. In fact, pecans are one of the top 15 foods revered for their antioxidant activity. They are an excellent source for many of the minerals your body needs to function at its optimum level. For example, their high level of manganese is good for your heart, and the copper found in these tasty nuts helps produce energy. Pecans are also a good source of magnesium and zinc, both of which support your immune system. Lastly, the content of phosphorus, iron, calcium, and selenium found in these versatile nuts make them a beneficial addition to your health-conscious diet.
How many calories are in pecans?
A 1 ounce serving of pecan nuts, which is approximately 20 halves, contains about 200 calories. While they are relatively calorically dense, don’t deprive yourself of the health benefits and the delicious goodness of this nut. Simply commit to enjoying pecans in moderation.
How much protein is in pecans?
Pecans are an excellent source of protein. A 100-gram serving provides 17% RDA of protein. For those looking to avoid meat and find healthy sources of plant protein, these nuts are a delicious and nutritious alternative. Ten pecans can be eaten as a replacement for a 1 ounce serving of meat.
How many carbs are in pecans?
Pecans contain only a little over 1 gram of net carbs per serving, making them very low-carb food.
What vitamins are in pecans
Incorporating pecans into your diet is a great way to get many of the vitamins you need to stay healthy. A 100g serving provides an excellent amount of vitamin E and a good amount of Folate, Niacin, Thiamin, Riboflavin, Pantothenic acid, and Pyridoxine.
Health Benefits of Pecans
Pecans are a good source of fiber, which is essential to the proper functioning of the digestive system and helps clean out the gastrointestinal system. These benefits of fiber reduce the risk of colon cancer, colitis, and hemorrhoids. Fiber also helps remove toxins from your body, which can lead to healthier, younger-looking skin. Pecans are also quite rich in antioxidants that fight and eliminate free radicals, molecules that can cause premature aging, wrinkles, and other skin problems.
But that’s not all. Pecan nuts are a good source of the minerals calcium and phosphorous, which work together to support healthy bones and teeth. Phosphorous also plays an integral role in helping ease the muscle pain that sometimes follows strenuous exercise, and it’s also essential for the growth and repair of cells and tissue.
Pecans are also rich in magnesium which is beneficial in reducing inflammation. Inflammation has been linked to health issues such as cardiovascular disease, Alzheimer’s disease, and arthritis. Magnesium also plays a role in reduces the risk of stroke and in lowering blood pressure.
Pecans have the unique distinction of contributing a significant amount of gamma-tocopherol to the diet. Gamma tocopherol is an important antioxidant revered for the benefits it provides the intestinal system. It is also credited with helping to prevent prostate cancer.
Pecans can be included in a heart-healthy diet plan because the saturated fat content in pecans is very low, and the unsaturated fats in these nuts are beneficial to the heart. It’s also important to note that pecans contain zero trans fats. These aspects of pecans, in addition to the fact that they are sodium and cholesterol-free, make them an ideal food to include in a heart-healthy diet.
Not only are pecans beneficial to your physical wt they can also help protect your mind from some age-related problems. By making a handful of nuts one of your favorite go-to snacks, you can provide some protection to your nervous system. The natural antioxidant vitamin E has been shown to help prevent or delay Parkinson’s disease, Alzheimer’s, and ALS progression.
General questions about pecans
How do you store pecans?
Pecans, like most other nuts, can simply be kept in airtight containers and stored in the refrigerator or freezer. When they’re ready to eat, you can either let them come to room temp, or you can cook them right away.
Why are pecan nuts so expensive?
It all comes down to supply and demand for the most part. Pecans are getting more popular than cultivators can churn them out, and so the prices go up.
How many pecans are in a pound?
If removed from their shells, 1 pound equals about 3 cups shelled whole pecans, 4 cups pecan halves, or 3 ¾ cups chopped pecans.
Culinary questions
What do pecans taste like?
Pecans are sweet, nutty, and buttery. Although their exterior is crunchy, the high oil content makes them soft and decadent tasting. Pecans are a great-tasting snack, or they can be used as a wonderful additive to baking and cooking recipes.
How many pecans should I eat a day?
Just like many other nuts, pecans are extremely healthy but calorically-dense. If you follow the recommended one ounce of nuts per day rule, that would mean about 15 pecan halves is the limit. If you’re extremely active or an athlete, the amount of nuts you consume can be higher.
What happens if I eat too many pecans?
As mentioned, pecans are very high in calories by volume, so consuming too many pecans may lead to weight gain by adding several hundred calories per day to your diet.
How do you toast pecans?
Toasting pecans is simple, easy, and a great way to bring out the rich flavor of the nut. Here’s how you toast pecans:
- First, preheat your oven to 350 degrees. Then line a rimmed baking sheet with parchment paper, foil, or use a Silpat for easier cleanup.
- Arrange the pecans in a single layer on the prepared baking sheet. Toast until browned and fragrant, stirring occasionally, for about 7 to 10 minutes. Make sure you don’t over-cook, as nuts will burn and oil will oxidize.
- Remove your pecans from the oven and chop or use as desired. Or, you can let them cool and store in an airtight container for up to 1 week.
What can you do with pecans?
Pecans can be used in a wide variety of ways, much like other nuts like walnuts, cashews, and almonds. One of the best ways to enjoy pecans is to utilize them in place of other nuts in certain kinds of recipes. Here are some ideas for how you can incorporate pecans in fun, delicious, and creative ways:
- You can incorporate pecans into cookies, pies, and cakes.
- You can use pecans in place of pine nuts for a delicious twist on pesto sauce.
- You can top oatmeal, salads, and even some savory dishes with chopped pecans.
- Blend pecans in a high-speed blender to make a decadent pecan nut butter to spread on toast, celery, or baked goods.
- Use pecans as a topping for delicious vegetable sides like green beans and squash.
- Roll chopped pecans into guilt-free superfood truffles with dark chocolate and dates.
- Add pecans to a tasty trail mix.
- Mix in with homemade ice cream for a tasty take on dessert.
Or, if you want to keep it simple, you can just eat pecans raw or roasted. But don’t overdo it!
And, of course, there’s the famous pecan pie, which will delight your whole family during the holidays. Create a filling by mixing pecans, eggs, melted butter, sugar, and syrup, and add to a pie shell and bake. You can find a ton of different pecan pie recipes online, and there are some wonderful variations, including chocolate pecan pie, sweet potato pecan pie, and pumpkin pecan pie.
How do you make candied pecans?
If you’re looking for something on the sinful side, you can make Candied pecans. Candied pecans are a favorite treat of many. But beware: they can be exceptionally addictive and pack on a ton of calories. Nonetheless, they are a fun once-in-a-while type treat that your whole family will enjoy. Here’s a great recipe for candied pecans. We’ve included some healthier substitutions to fit with a vegan or sugar-conscious diet.
Candied pecans recipe
Ingredients:
- 2 tablespoons salted butter (you can use vegan butter alternative or coconut oil as well)
- 3 cups pecan halves
- 1/2 cup light brown sugar (or coconut sugar)
- 1/2 teaspoon cinnamon
- 1 teaspoon kosher salt or sea salt
- 1/4 cup water
- 1 teaspoon vanilla extract
Instructions
- Preheat your oven to 350°F. Line a baking sheet with parchment paper (or use a Silpat) and set aside.
- In a large skillet, melt the butter (or vegan butter alternative or coconut oil) over medium heat. Add in the pecans and stir continuously for 3 minutes to lightly toast the pecans. Be sure not to overcook at this stage.
- Add in the brown sugar or coconut sugar and stir for an additional 2 minutes until the sugar has melted.
- Stir in the cinnamon and salt and add the water.
- Continue to cook, stirring continuously, until the water is fully evaporated, about 1-2 minutes.
- Add in the vanilla and stir to coat the entire mixture.
- Remove the mixture from the heat and spread evenly on your baking sheet.
- Bake for 5-7 minutes until the nuts are fragrant and lightly crisp.
- Remove from oven and allow to cool completely on the baking sheet.
- Enjoy!
