Pecan Nuts

Pecan Nuts in Shell

What's Pecan
The pecan is a species of hickory native to the southern United States and northern Mexico in the region of the Mississippi River. The tree is cultivated for its seed in the southern United States, primarily in Georgia, New Mexico, Texas, and Mexico, which produces nearly half of the world total. The seed is an edible nut used as a snack and in various recipes, such as praline candy and pecan pie. The pecan is the state nut of Alabama, Arkansas, California, and Texas and is also the state tree of Texas.
Health Benefits of Pecans
The pecan is a nut from a species of hickory trees native to northern Mexico and the Southern United States. The nut is a nutrition powerhouse loaded with vitamins and minerals.
What's more, raw pecans are even cholesterol-free, sodium-free, and low in carbohydrates. With their rich, buttery flavor and natural sweetness, they make a tasty and satisfying snack.
Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied.
Heart Health
Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure.
Most of the fat found in pecans is a healthy type called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol. Keeping your LDL cholesterol low cuts down your risk of having a stroke or heart attack.
Diabetes Management
Studies have shown that nuts can help prevent heart disease in people with diabetes. Snacking on an ounce of nuts when hungry helps you feel full, making it easier to avoid high-carb foods and keep blood sugars in check. 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.
Pecan Nutrition
Pecans are rich in many vitamins and minerals important for healthy skin, eyes, teeth, bones, muscles, and nerves.

Portion Sizes and Processing
Pecans are a great source of healthy fats but are high in calories, so it is important to watch your portion sizes. A serving of pecans is 1 ounce, which is a little less than ¼ cup or 19 pecan halves.
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 Add Pecans to Your Diet
When you find yourself craving a crunchy snack, reach for a handful of pecans instead of potato chips. Prep several snack-size baggies with 19 pecan halves apiece so they are ready to go the next time you are hungry. Keep one in your backpack or purse for a healthy snack on the go.
Pecans are naturally sweet and make a good replacement for candies when sugar cravings hit. Sub raw pecan pieces in for chocolate chips, mixing them into pancake, muffin, or cookie dough. Add some crunch and protein to salads, oatmeal, quinoa, or yogurt by topping them with raw pecan pieces.
Pecan Recipes
Pecans have a mild, slightly sweet flavor and a buttery texture that makes them a great addition to so many dishes.For the longest time, my pecan recipes consisted of pie and sandies. These are two perfectly delicious options that will make anyone happy. But there’s so much more you can do with pecans! Cookies, salads, pasta, dips, brownies, mushrooms, bread… I could go on and on.

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