While pecans are often thought of as just an ingredient in a Thanksgiving pie, it deserves a place in your pantry (or freezer) all year round. This is because in addition to being delicious, these crunchy treats are packed with nutrients. Read on to find out what makes pecans a healthy addition to your lifestyle, as well as some delicious pecan recipes.
The History of Pecans
Pecans are a national treasure and are the only native nut in the United States. Evidence dates back to 1600 BC, and along the banks of the Rio Grande, hickory was part of the American landscape long before any architecture in our country appeared. Before and after colonization, Native Americans relied on pecans as a food source, while also using pecan leaves and bark for medicinal purposes. In fact, the word hickory originated in Algonquin and means “it takes a stone to crack”.
These nut trees were first planted in northern Mexico by Spanish colonists in the 1600s and 1700s, and soon after, the first American pecan trees were planted on Long Island, New York. Since then, the pecan industry has flourished, and the nut has even been loved by many U.S. presidents, including Thomas Jefferson and George Washington.
Even today, 80% of the world’s pecans are grown in the United States. There are more than 1,000 varieties of this delicious nut, and production in 2022 reached a staggering 275 million pounds, an increase of 8% from the previous year. It’s no surprise that Georgia produces the most pecans, followed by New Mexico, Texas, Arkansas, and Alabama.
Nutritional Value of Pecans
These often underrated nuts can be an incredible addition to a healthy lifestyle due to their rich nutrient content. Here are some of the ways these nutrients are good for us:
Heart Health
Pecans are definitely high in heart-healthy monounsaturated fats. These fats have been linked to improved cholesterol levels, reduced inflammation throughout the body, and even a lower risk of heart disease. In fact, one review found that nut intake (including pecans) was associated with lower total cholesterol (including bad cholesterol, LDL, or LDL) and triglyceride levels. The fiber contained in these nuts can also help lower cholesterol levels by binding to dietary cholesterol in the small intestine, allowing it to pass through the digestive tract rather than being absorbed by the body. Plus, you’ll find high amounts of manganese and copper in these nuts, both of which have been linked to maintaining healthy blood pressure levels. All of the factors mentioned here – inflammation, cholesterol, triglycerides, and blood pressure – are key factors in the development of heart disease, which explains why pecans are the ultimate heart health champion.
Gut Health
When it comes to the fiber content of pecans, these nuts also help promote our gut health. While the soluble fiber they contain can help with heart health issues, as mentioned above, it can also be used as a prebiotic or food for healthy gut bacteria in your gut microbiome. The microbiome supports healthy digestion, immune health, and brain health, among many other benefits. The insoluble fiber found in pecans can help food move through the gastrointestinal tract, promote overall regularity, and prevent issues like constipation, which can further promote digestive health.
Metabolically Healthy
These pie favorites even support our metabolic health. Pecans are a great source of protein, which helps boost our energy levels and speed up metabolism. In addition, all three healthy macronutrients found in this tree nut — complex carbohydrates in the form of fat, fiber, and protein — slow digestion and weaken the blood sugar response. This means that when you include pecans in your meals or snacks, you’re less likely to experience a spike in energy levels and a subsequent crash.
Immune Health
Finally, pecans also excel at maintaining a healthy immune system, thanks to their content of plant compounds, zinc, thiamine, and vitamin E. Not only will you find plant compounds β carotene in these crunchy nuts, but impressively, pecans have the highest flavonoid content of any nut! These phytonutrients, along with zinc and vitamin E, are powerful antioxidants that help fight inflammation and disease-causing free radicals throughout the body. They can even help prevent neurodegenerative diseases. Meanwhile, thiamine is a B vitamin that is often affectionately referred to as the “anti-stress” vitamin because it helps boost the immune response and improve the body’s ability to adapt to stress.
Ways to Add More Pecans to Your Favorite Dishes
Before discussing all the delicious ways to incorporate pecans into your daily routine, there are a few things to note about these popular nuts, one of which is that they are high in calorie-energy density and, as such, are best enjoyed in moderation – especially if you’re struggling to achieve your weight loss goals. Also, although it goes without saying, those with nut allergies should definitely avoid pecans.
These nuts are available at almost any grocery store across the country. However, once you have them, it’s important to store them properly. While many people store nuts, including pecans, in their pantry, the best place to store them is actually a refrigerator or freezer. Doing so will give the nuts the longest shelf life because the healthy oils contained in the nuts will spoil if left at room temperature for too long. Consider storing all nuts in the refrigerator and they’ll be delicious for at least six months (if you haven’t eaten them all before then).
When it comes to adding pecans to some of your favorite recipes, there are plenty of delicious options. For breakfast, crushed pecans are a great addition to smoothies, oatmeal, chia seed pudding, cold cereals, pancakes, waffles… Just name a dish, pecans might just be the perfect choice. For lunch and dinner, pecans add an irresistible crunch to salads, glazes, marinades, protein breadcrumbs, crackers, chicken salads, breads, dips, and more. They’re also great in assorted dried fruit, candied nut recipes, and just about anything you can think of baked goods (including pies, of course).
Given their delicious taste and nutrition, it’s no surprise that people are so obsessed with pecans. No matter how fusy your loved one is, there are at least one or two pecan recipes they’ll love.