Pecans
Pecans grow on a type of hickory tree. The tree is cultivated for its seeds in the southern United States, primarily in Georgia, New Mexico, and Texas, and in Mexico, which produces nearly half of the world’s total pecan harvest. Pecans are technically a fruit rather than a nut and are a good source of fiber, copper, thiamine, and zinc.
One ounce (28 grams) of pecans contains the following nutrients:
- Calories: 196
- Protein: 2.5 grams
- Fat: 20.5 grams
- Carbs: 4 grams
- Fiber: 2.7 grams
- Copper: 38% of the Daily Value (DV)
- Thiamine (vitamin B1): 16% of the DV
- Zinc: 12% of the DV
- Magnesium: 8% of the DV
- Phosphorus: 6% of the DV
- Iron: 4% of the DV
Copper is an important mineral involved in nerve cell function, immune health, and the production of red blood cells. Thiamine, or vitamin B1, is essential for converting carbohydrates into energy to help fuel your body. Thiamine and copper found in pecans work together to stop free radical damage in the brain and can delay the rapid onset of Parkinson’s disease.
Zinc is another key mineral found in pecans, and it is necessary for immune function, as well as cell growth, brain function, and wound healing. Manganese also stabilizes the brain’s synaptic process. Mood swings, learning disabilities, and epilepsy are affected by low manganese levels, making pecans good brain food.
Pecans are about 60 percent monounsaturated fatty acids, a type of fat that may benefit heart health. Of the remaining 40 percent, pecans contain 30 percent polyunsaturated fats, with about 10 percent or less of saturated fats. Eating foods with monounsaturated fat instead of foods high in saturated fats can help lower levels of LDL cholesterol. Keeping your LDL cholesterol low cuts down your risk of having a stroke or heart attack.
Monounsaturated fatty acids are also linked to decreased mental decline and reduced inflammation. A large study in over 15,000 women lasting over 40 years linked a higher consumption of nuts with improved long-term cognition. Similarly, a study in 4,822 older adults showed that those who ate at least 1/3 ounce of nuts per day were 40% less likely to have poor cognition.
Diets high in monounsaturated fats can significantly reduce blood pressure. They’re also proven to decrease coronary heart disease, coronary artery disease, and other cardiac-related deaths, especially those linked to cardiovascular disease.
One study in 204 people with coronary artery disease, which is characterized by the narrowing of arteries, found that eating 1 ounce (30 grams) of pecans daily for 12 weeks improved the ratio of total cholesterol to HDL cholesterol in the blood. An older study in 19 people with normal cholesterol levels found that those eating 2.5 ounces (68 grams) of pecans each day had significantly lower levels of LDL cholesterol after 8 weeks, compared with those in a control group who didn’t eat any nuts.
Other research shows that an increased intake of tree nuts, including pecans, may be linked to reduced levels of total cholesterol, LDL cholesterol, and triglycerides – all of which are risk factors for heart disease.
The fatty acids and healthy fats supplied by pecans are vital to weight loss. These healthy fats signal to the grehlin hormone that the body is full and satisfied. The nuts also produce oleic acid, which lowers blood pressure.
Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal.
An ounce of pecans provides about 10 percent of your Daily Recommended fiber intake. Research suggests that pecans may promote better blood sugar control, which may be partially due to their fiber content. Although nuts contain mainly insoluble fiber that doesn’t dissolve in water, they also contain some soluble fiber. Soluble fiber dissolves in water, forming a gel-like material that moves through your body undigested and slows the absorption of sugar into the blood.
One small study in 26 adults with overweight or obesity found that eating a pecan-rich diet for 4 weeks improved the body’s ability to use insulin effectively. Insulin is the hormone that transports sugar from your bloodstream into your cells. Pecans improve the function of beta cells in the pancreas, which are responsible for insulin production.
A rich source of antioxidants, pecan prevent oxidative stress or an imbalance between free radicals in the body and their harmful effects. Oxidative stress becomes a factor in developing cancer and diseases such as Alzheimer’s disease, heart failure, chronic fatigue syndrome, and depression.
Researchers, in a study from Loma Linda University in California, pointed to pecans as being able to introduce antioxidants into the bloodstream within 24 hours of eating them.
The manganese in pecans promotes energy and eases the effects of mood swings and cramps when taken with calcium during PMS. The dietary fiber also promotes healthy digestion, an essential body function during PMS. Oleic acid, found in abundance in pecans, has been found to reduce the risk of breast cancer.
Because pecans are high in phosphorous, the nuts can reduce the risk of developing osteoporosis, especially in women. Phosphorus maintains your body’s waste system, reinforces your bones, and can prevent muscle pain and cramping from exercise.
How to Buy
When buying pecans, look for plump pecans that are uniform in color and size. If you are buying pecans in bulk, be sure there is plenty of turnover and you are getting fresh nuts.
Roasted pecans sold as prepackaged snacks are often coated in unhealthy oils and sugar, adding empty calories. Be sure to read labels and choose raw pecans when possible.
How to Store
Keep your pecans in airtight containers and store them in the refrigerator or freezer. When you are ready to serve, you can bring them up to room temperature or cook with them right away, no thawing necessary.
Pecans can be thawed and refrozen repeatedly during the two-year freezing period without loss of flavor or texture. After removal from cold storage, pecans will stay good for an additional two months.
How to Cook
- Raw pecans are delicious on their own.
- Pecans are buttery and sweet. Their high-fat content in them makes them good additions in recipes like pecan caramel rolls, pie, fudge, baklava, and muffins.
- Pecans are delicious sprinkled over salads.