Let’s talk about the amazing PECAN!
In general, nuts contain healthy fats, fiber, protein, and a variety of minerals and vitamins. About one handful a day of plain, raw nuts are a great source of healthy fats and nutrients.
FIBER: One ounce (approximately 20 halves) provides 10% of the recommended Daily Value for fiber.
CHOLESTEROL: A natural, high-quality source of plant-based, vegan protein, containing very few carbs and no cholesterol. Researchers saw an average drop of 5% in total cholesterol and between 6% and 9% in LDL among participants who consumed pecans. A 1% reduction in LDL is associated with decreasing one's risk of coronary artery disease.
Pecan-enriched diet shown to reduce cholesterol (UGA Today)
Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial | The Journal of Nutrition
HEART HEALTH: Raw (not roasted) and unsalted halves and pieces are a wonderful heart-healthy food. Naturally sodium-free, select pecans meet nutritional guidelines including criteria for saturated fat, trans fat, cholesterol, sodium and beneficial nutrients. A higher oil content than most other nuts means pecans are full of Omega 3 healthy fats which contribute to their superior flavor while also making them a heart-healthy food.
Pecans naturally contain more than 19 vitamins and minerals, including folic acid, zinc, potassium, vitamin A, vitamin E, magnesium, oleic acid, vitamin B1, thiamin, and magnesium.
ANTIOXIDANTS: With the highest antioxidant content of any tree nut, they are known to rank in the highest category of foods containing the highest antioxidant capacity. Antioxidants are thought to fight cancer, heart disease and Alzheimer's. A study in the Journal of Agricultural and Food Chemistry cites that pecans contain more antioxidants than any other tree nut; and the USDA states that pecans rank among the top 15 foods with the highest levels of antioxidants - that list includes other high-antioxidant foods such as blueberries, Goji berries, artichokes, and kale.
CARBS: Low in carbs
Pecans are ideal for baking and cooking because there are so many delicious, healthy substitutions that can be made. For example, try pecan meal as a tasty alternative for cornmeal for breading and frying.
Pecans are heart-healthy, delicious, and filling snack as well as a fantastic candy alternative!
As a gourmet, fancy nut, pecans in their many forms are a special treat for neighbors, friends, family members, and business associates - making them a great gift!
For more nutrition information and ideas, visit American Pecans
- Determine how long you need them to last then choose best storage option
- Refrigerate to maintain freshness as you would any produce (0-6 months)
- Freeze raw pecans or pieces for optimal freshness lasting up to two years
- Raw pecans and pieces may be used immediately once removed from the freezer (no need to defrost)
- Candied pecans maintain freshness 0-3 months with room temperatures and 3-6 months in the refrigerator
- Do not freeze candied pecans
- Be sure to write the date on your pecans when stored