Pecans are among the tastiest and healthiest nuts found in nature. Rich in vitamins, minerals, and good fats, they provide a wealth of health advantages and give a rich, buttery taste to a range of foods. We’ll go over all you need to know in this guide, including its nutritional content, health advantages, culinary applications, and more.
Pecans: What Are They?
Native to North America, pecans (Carya illinoinensis) are a kind of hickory nut. They contain a golden-brown, edible kernel with a naturally sweet, buttery flavour that is protected by a rigid shell. Georgia, Texas, and New Mexico are the major producers of this nut, which are farmed all across the United States.
Pecans Nuts Nutritious Value
They are a great source of vital nutrients that support general health. Their nutritional composition is broken out as follows per 28 grammes, or around a handful:
- 200 calories
- 3g of protein
- 4g of carbohydrates
- 3g of fibre
- 20g of healthy fats
- 2.5 mg of vitamin E (13% DV)
- 34 mg of magnesium (8% DV)
- 1.3 mg of zinc (12% DV)
- 0.3 mg (33% DV) of copper
Pecans are a fantastic option for supporting heart health, brain function, and general vigour because of their nutrients.
Pecans’ Health Benefits
1. Promote Heart Health
Monounsaturated and polyunsaturated fats, which are abundant in pecans, help raise HDL and decrease LDL, or bad cholesterol. This lowers the chance of stroke and heart disease.
2. Packed with Health Benefits
Antioxidants like vitamin E and flavonoids, which are abundant in pecans, aid in the body’s defence against inflammation and oxidative stress.
3. Assist with Weight Control
They aid with weight control even though they are high in fat. Because of its high fibre content, they are more likely to feel full and not overeat.
4. Improve Mental Abilities
These nuts include nutrients like copper and magnesium, which are important for brain function and lower the risk of neurodegenerative illnesses like Alzheimer’s.
5. Enhance Digestion
They are an excellent source of dietary fibre, which helps to prevent constipation and support a healthy digestive system.
How Do You Use Pecans in Cooking?
They can be used in both savoury and sweet recipes, making them quite versatile. The following are some of the most well-liked ways to eat pecans:
1. Pastries
- Pies
- Breads and muffins
- Cookies
2. Trail Mixes and Snacks
- Pecans roasted and salted
- Pecans that are candied
- Mixtures of dried fruit and pecans
3. Main Courses and Salads
- Fish or chicken with a pecan crust
- Tossed with greens
- Combined with grain bowls
4. Improvements to Dairy and Dessert
- Toppings for ice cream
- Mix-ins for yoghurt
- Spreading with pecan butter
How to Properly Store Pecans
They should be kept in an airtight container to preserve freshness and avoid rancidity. Here are some pointers for storage:
- Room Temperature: Keep for up to three months in a cool, dry location.
- Store in the refrigerator for up to six months.
- Freezer: Keep in a sealed bag for up to two years.
Questions and Answers (FAQs)
1. Do diabetics benefit from pecans?
Yes, they are a fantastic choice for blood sugar stabilisation because they are high in fibre and good fats and have a low glycaemic index.
2. What is the recommended daily intake of pecans?
A healthy serving size is a modest handful (approximately 28 grammes or 15 to 20 pecan halves), which offers vital nutrients without being overly calorically dense.
3. Is it better to roast or eat pecans raw?
There are health advantages to both raw and roasted nuts. Roasted pecans get a richer flavour, but raw nuts maintain all of their benefits. Just stay away from kinds that are excessively salted or covered with sugar.
4. Can allergies be brought on by pecans?
Yes, they are tree nuts, and people who are sensitive to nuts may experience allergic responses. Steer clear of pecans if you have a known tree nut allergy.
5. Are walnuts inferior to pecans?
Although both nuts are nutrient-dense, walnuts are higher in omega-3 fatty acids and walnuts have a sweeter flavour and more monounsaturated fats.
In conclusion
They are a nutrient-dense food with a wide range of culinary applications and health advantages. Pecans can improve your general health whether you eat them as a snack, in baked goods, or as a component of a major course. Enjoy the rich flavour and health-promoting qualities of these delectable nuts by starting to incorporate them into your meals today!
Contact Teddy’s for more information.
Dry Fruits: A Nutritious Superfood for a Healthy Lifestyle
