Current:Home > InvestPecans are a good snack, ingredient – but not great for this -Infinite Edge Learning
Pecans are a good snack, ingredient – but not great for this
View
Date:2025-04-14 18:02:45
Perhaps no other nut has transformed from being a standalone snack to an ingredient included in so many foods as successfully as pecans. You'll commonly find them used as a topping on – salads, oatmeal, baked yams and yogurt; and as an ingredient in dishes and baked goods like muffins, pancakes, scones, bread loaves, cobblers, crisps, sweet potato casserole, French toast, cookies, cakes and, of course, pecan pie.
"Pecans are known for being very versatile and are an easy addition to both savory and sweet recipes," says Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
They're even popular in candies such as milk and dark chocolates, caramel clusters, nougat logs, pralines, candy bars and chocolate turtles.
What are pecans?
Pecans are a nut grown on a kind of hickory tree called a Carya illinoinensis. These trees are native to the Southern U.S. and Northern Mexico and typically grow between 75 feet and 100 feet tall, with some reaching as high as 150 feet, per the Missouri Botanical Garden. Georgia, Texas, New Mexico, Mississippi, Tennessee and Kansas are the top pecan-producing states in the country.
Pecans are harvested from September through November after they either fall naturally from tree branches, or with the help of specially-designed machines. They're then rinsed and cleaned in very hot water, dried, de-shelled, sorted, packaged and distributed. The global pecan market has already been valued at over $2 billion, but is expected to reach closer to $4 billion within a decade, according to one analysis.
Good question:What is the healthiest nut? Best healthy options to eat for fat, fiber and protein.
Are pecans good for you?
This is probably a good thing since pecans are known to provide important nutrients and health benefits. According to the U.S. Department of Agriculture, pecans contain calcium, iron, magnesium, zinc, vitamin K and high amounts of biotin and phosphorus.
Biotin helps with metabolism health and contributes to better skin and hair. Phosphorus aids in the maintenance of developmental tissue and stronger teeth and bones.
"Pecans are also a good source of phytonutrients," says Kristina Petersen, an assistant professor of nutritional sciences at Texas Tech University. "Clinical trials show that intake of pecans improves cholesterol levels including lowering LDL cholesterol, which is a key risk factor for heart disease," she explains. "And pecans can improve insulin resistance in people who are overweight or obese, which may reduce risk of type 2 diabetes."
In fact, their "exceptionally low glycemic index," as Smith puts it, means pecans are also well tolerated by people who already have diabetes, "because consuming them won't lead to a rapid increase in blood sugar levels."
Pecans are also an excellent source of dietary fiber, with one serving containing about 1/10th of one's needed daily value. "Fiber is an essential nutrient most Americans aren’t eating enough of so adding pecans into your diet can help you inch your way closer to meeting your daily needs," says Roxana Ehsani, a registered dietitian nutritionist and board-certified sports dietitian.
She says that pecans also provide about 9 grams of protein per cup of shelled pecan halves. "Protein is an essential macronutrient that strengthens muscle and provides feelings of fullness and satiety," she says, adding that pecans are also stacked with key minerals, "including being an excellent source of manganese – which is important for metabolic health – and copper, which is important for energy and making connective tissue."
Dietary fiber:Are you getting enough of it and did you know it helps control cholesterol?
Is it OK to eat pecans every day?
Despite such benefits, it's best to eat pecans in moderation. "One downside to the nut is that pecans are calorie-dense, emphasizing the importance of mindful portion control to avoid unhealthy weight gain," says Smith. Indeed, just one cup of shelled pecan halves contains about 700 calories – more than 1/4 of the 2,000 calories recommended for most people to get in a full day.
Smith also suggests exercising caution when purchasing pre-packaged roasted pecans, "because some options include coatings of unhealthy oils and sugar, which can add empty calories to your diet."
Pecans can also pose a problem for the 1%-2% of Americans who have a nut allergy. "Such individuals," cautions Ehsani, "should avoid pecans."
As long as such considerations are kept in mind, Smith says, "pecans are a delicious and nutritious snack option."
veryGood! (3)
Related
- Mets have visions of grandeur, and a dynasty, with Juan Soto as major catalyst
- Here's What's Coming to Netflix in June 2023: The Witcher Season 3, Black Mirror and More
- U.S. Energy Outlook: Sunny on the Trade Front, Murkier for the Climate
- Court: Federal Coal Lease Program Not Required to Redo Climate Impact Review
- NHL in ASL returns, delivering American Sign Language analysis for Deaf community at Winter Classic
- What heat dome? They're still skiing in Colorado
- Checking in on the Cast of Two and a Half Men...Men, Men, Men, Manly Men
- New U.S., Canada, Mexico Climate Alliance May Gain in Unity What It Lacks in Ambition
- Newly elected West Virginia lawmaker arrested and accused of making terroristic threats
- Taylor Swift's Reaction to Keke Palmer's Karma Shout-Out Is a Vibe Like That
Ranking
- Which apps offer encrypted messaging? How to switch and what to know after feds’ warning
- Special counsel asks for December trial in Trump documents case
- Some states are restricting abortion. Others are spending millions to fund it
- How Jessica Biel Helped the Cruel Summer Cast Capture the Show’s Y2K Setting
- South Korea's acting president moves to reassure allies, calm markets after Yoon impeachment
- OceanGate CEO Stockton Rush said in 2021 he'd broken some rules in design of Titan sub that imploded
- The Most Jaw-Dropping Deals at Anthropologie's Memorial Day Sale 2023: Save 40% on Dresses & More
- Court: Federal Coal Lease Program Not Required to Redo Climate Impact Review
Recommendation
Scoot flight from Singapore to Wuhan turns back after 'technical issue' detected
Cause of death for Adam Rich, former Eight is Enough child star, ruled as fentanyl
Defense arguments are set to open in a landmark climate case brought by Montana youth
Abortion access could continue to change in year 2 after the overturn of Roe v. Wade
Where will Elmo go? HBO moves away from 'Sesame Street'
Massachusetts’ Ambitious Clean Energy Bill Jolts Offshore Wind Prospects
The doctor who warned the world of the mpox outbreak of 2022 is still worried
Donald Triplett, the 1st person diagnosed with autism, dies at 89