Pecans, to eat or not to eat? Everything you need to know about pecans.
Pecans are not as popular in our country as, for example, walnuts. On the one hand, walnuts grow in almost every Slovak garden, and each of us knows them well. So why should we eat those “pecans”, right?
However, the truth is that recently, walnuts have often been replaced with pecans both in stores and on tables.
And why is that? What makes pecans different and what makes them better or worse? What are their effects on our health? So should you eat them?
This is also what this article is about.
Pecans, to eat or not to eat? Everything you need to know about pecans.
To start, let's look at what pecans actually are and where they come from.
The pecan tree ( Carya illinoinensis ) grows primarily in the central United States and northern Mexico. These two countries together produce about 93% of the world's production.
The pecan, like the fruit of other members of the hickory genus, is not actually a nut, but is technically a drupe. A fruit with a single seed or pit, surrounded by a husk. The husk is formed from the tissue of the flower, while the part known as the nut contains the seed.
Although pecans were known in the past and were enjoyed mainly by Native American tribes, commercial cultivation in the USA did not begin until around 1880. Pecans grow best in areas with long, warm summers and high humidity.
What do pecans contain?
In 100g of pecans you will find:
3,002 kJ / 729 kcal
72g fat
- of which 6g saturated fatty acids
- of which 41g monounsaturated fatty acids
- of which 22g polyunsaturated fatty acids
4g carbohydrates
- of which 2g sugars
10g fiber
11g protein
0g salt
What are the health benefits of pecans?
Like other nuts, pecans contain healthy fats . And healthy fats help lower "bad" LDL cholesterol and raise "good" HDL cholesterol. And good cholesterol is the basis for preventing heart attacks and other cardiovascular diseases.
Pecans contain up to 10g of fiber per 100g serving, making them one of the best sources of fiber ever, and also helping to maintain healthy digestion .
Pecans are a good source of magnesium, which has anti-inflammatory effects .
Additionally, they are a rich source of manganese, a powerful antioxidant . This trace mineral protects your nerve cells from free radical damage, thereby boosting immunity and protecting the body from disease and infection.
Pecans are low in sugar , making them a great addition to the diet for people with diabetes, as they help maintain stable blood sugar levels after consumption.
And what is the difference between walnuts and pecans?
At first glance, you might think that these two types of nuts are the same. However, the truth is that if we look closer, we will find minor differences. However, it is up to you which of these “super nuts” you choose.
Where do walnuts win?
Walnuts contain more calories, protein, calcium, iron, magnesium, and potassium than pecans.
Where do pecans win?
On the other hand, pecans contain more fiber, zinc, and vitamins E and K.
Pecans are smaller and also cheaper than walnuts.
In terms of taste and culinary uses, walnuts are naturally bitter and pecans are sweeter. Both types of nuts are perfect as a dietary supplement, in various granolas, salads, and also in baking various cakes and desserts.
So should you eat pecans?
If you are not allergic to them, then the answer is definitely yes. Pecans are a very good source of healthy fats, vitamins, and antioxidants.
When consumed in moderation, they can help with your health. There are even claims that eating these nuts helps with weight loss.
