Overview

Pecans are one of the most popular edible nuts which are available all over the world. It has a buttery rich shell which is golden brown outside and inside it is beige. The pecan tree is a large deciduous which belongs to the family of hickory. It has a sweet, rich and buttery flavor. It has a fat content of 70% which is the highest compared to other nuts. Nuts are becoming more and more popular as a crunchy and nutritious snack. Pecan is also available in various forms like whole pecans, pecan halves, pieces, granules, and meals.

The botanical name of pecan is Carya illinoinensis. It comes in various sizes like mammoth, extra-large, large, medium, small, and the midget. Pecans are suitable for savory and sweet dishes because of rich buttery flavor. It is also widely used in confectionery as an addition to biscuits, sweets, and cakes. Pecans are sprinkled over the desserts, and ice creams. Pecan Pie is one of the famous and classic South American dishes which uses the Pecan as a primary ingredient. It used in medicinal properties.

benefits of Pecans

Origin

Pecan is native to North America. The first planted in the late 1600s to 1700s in a northern Mexico. Around 80 percent of the pecans are produced by the U.S all over the world. Georgia, New Mexico, and Texas are the other countries which produce the pecans. It is considered as the state tree of the Texas, and USA.

Nutrition Value

A Pecan serving weighs 100 grams and provides 700 calories with a certain amount of dietary fiber. It is a rich source of Potassium, Carbohydrate, Sugar, Protein, Calcium, Iron, and Magnesium.

The following table shows the nutrition percentage of Pecans:

% Daily intake per serveAverage quantity per serving
Fat112%74g
Saturated Fat32%8g
Cholesterol0%0mg
Sodium0%0mg
Potassium12%411mg
Carbohydrate6%15g
Dietary Fiber44%12g
Protein20%10g

GI and GL Score

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The GI values for the pecans is 18 and a low GL value. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The low GL value of pecans is a 1.

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Benefits

Healthy Heart

It is rich in fiber that boosts the health of your heart by reducing the chance of coronary cardiovascular disease and preventing some types of cancer. It additionally contains monosaturated fats like monounsaturated fatty acid along with phenolic antioxidants that are healthy for your heart and helps to prevent artery diseases and strokes. According to research studies, pecans help to prevent coronary heart disease by inhibiting unwanted oxidation of blood lipids.

Weight Loss

Research has indicated that a diet comprising of nuts like pecans help in losing weight. This is because nut consumption enhances repletion and will increase metabolism.

Prevent from Breast Cancer

Pecans contain monounsaturated fatty acid, a fatty acid that has been found to cut back the risk of breast cancer.

Strengthens Bone and Teeth Health

Phosphorus is one of the most important minerals in the body after calcium. Almost 85 percent of phosphorus is found in bones and teeth and the remaining percent found in cells and tissues. Besides cleansing the waste from the body, phosphorus, calcium, promotes the health of your bones and teeth. This mineral is additionally very important for the growth and repair of cells and tissues, and also the production of DNA, and RNA. Lastly, it prevents muscle pain which will occur because of physical exercise.

Anti-Inflammatory

As we know pecan is rich in magnesium which is known for anti-inflammatory benefits. According to research studies it has proved that increased magnesium intake can reduce the inflammatory indicators in our body like CRP, TNF, and IL6. It additionally reduces inflammation within the blood vessel walls, therefore reducing the chance of heart diseases, arthritis, Alzheimer's illness, and different inflammatory ailments.

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Anti-Cancer

It is rich in phytochemical substances like polyphenolic antioxidant acid, vitamin E, beta-carotene, lutein, and Zea-Xanthin. These compounds play a very vital role in removing toxic oxygen free radicals and protecting our body from cancer, and infections. Ellagic acid possesses anti-proliferative properties that inhibit polymer binding of certain carcinogens like nitrosamines and polycyclic hydrocarbons, therefore protecting the body from cancers.

Prevents from Hair Loss

Anemia is one of the common causes of hair loss. It's caused by iron deficiency within the blood. Pecans being a decent supply of iron, may be enclosed in your diet to enhance your blood iron levels and therefore, combat hair loss.

Types

There are wide varieties of pecans available some of them as follows:

  • Burkett
  • Cheyenne
  • Choctaw
  • Kiowa
  • Mohawk
  • Pawnee
  • Sioux
  • Western
  • Forkert
  • Excel

Availability

All Year.

Selection

While buying fresh pecans which are shelled then look for clean nuts that are plump, uniform in size, and color. Coming to unshelled pecans it must be heavy in size, smooth, clean and free from scars, holes, and mold. If unshelled pecans are rattle when shaken, it indicates that the pecan is not well-filled.

How to Preserve

Pecans contain a high-fat content that invites the rancidity. So, wrap the pecans tightly and keep in a cool dry place upto six months. Shelled pecan can be refrigerated to 3 months and frozen upto 6 months.