The Case for Pecans as Your Favorite Nut

It’s all in a name, right? Of course! And that’s why we’re named “Delightful Pecans"; because we think pecans are simply delightful. They are versatile, delicious, and more than anything, good for you. And there’s a lot of history in this little nut.

For instance, did you know pecans are the only tree nut native to North America? That’s right! Originating in central and eastern North America and the river valleys of Mexico, pecans were widely used by pre-colonial natives all throughout North America. If you had to pick a nut to represent our continent, it would be a pecan.

Nut experts trace the pecan’s North American origins to as far back as the 1500s. In fact, the word pecan is derived from the Algonquin Native American tribe’s word “pacane” which quite literally translates to “nuts requiring a stone to crack”.

Native Americans were also the first to cultivate and utilize wild pecans and their trees. They highly valued pecans for their delicious taste and nutritional content, and because they were easier to shell than other North American nut species.  They even used pecans to make a fermented drink called “Powcohicora”.

But why did Native Americans love pecans so much? What is it about pecans that makes them so special? We can assure you, it’s about a lot more than the fact that it's easier to open a pecan shell than other nuts. It’s about taste and nutrition. Let’s dig a little deeper into these delightful pecans!

Pecans are Rich in Flavor and Highly Nutritious

Thanks to their rich and buttery flavor, pecans are used all over the world as a vital ingredient from dinner to dessert. And they are also a very healthy snack! Why? Because they have a long list of essential nutrients.

Pecans are rich in vital nutrients and they’re a good source of fiber, copper, thiamine, and zinc. In fact, according to a study in the Journal of Functional Foods, pecans contain more antioxidants per serving than any other tree nut on the planet. Wow!

The United States Department of Agriculture (USDA) even ranks pecans among the top 15 foods with the highest levels of antioxidants. So, not only are pecans a powerhouse in the nut world, but they rank among some of the most nutritious foods in general.

What Makes a Pecan?

Here’s a quick snapshot of what you can expect in a one ounce serving (approximately 19 halves) of pecans:

• 200 Calories

• 3 grams of Protein

• 2 grams of Saturated Fat

• 6 grams of Polyunsaturated Fat

• 12 grams of Monounsaturated Fat (healthy fat)

• 4 grams of Carbohydrates (1% DV)

• 3 grams of Fiber (12 % DV)

• 1.3 milligrams of Manganese (60% DV)

• 0.3 milligrams of Copper (15% DV)

• 0.2 milligrams of Thiamin (10% DV)

• 1.3 milligrams of Zinc (8% DV)

• 78.5 milligrams of Phosphorus (8% DV)

• 34.2 milligrams of Magnesium (8% DV)

• 0.7 milligrams of Iron (4% DV)

• 116 milligrams of Potassium (3% DV)

*DV is the percent daily value based on a 2,000-calorie diet.

Pecans also contain vitamins A, K, B6, and E as well as calcium, riboflavin, niacin, folate, pantothenic acid, and selenium. As you can imagine, just about every mineral and vitamin that makes up a pecan are critical to good health. Copper, for example, is an important mineral involved in many aspects of a properly functioning body. Adequate amounts of copper in your body promote proper nerve cell function, immune health, and the production of red blood cells.

Zinc is another example of a key mineral found in pecans. Zinc is necessary for healthy immune function, as well as cell growth, brain function, and wound healing. Or how about Thiamine, better known as vitamin B1. Vitamin B1 is essential for converting carbohydrates into energy, which in turn helps to fuel your body and keep you going throughout the day. That’s why many energy drinks include Thiamine as an ingredient.

The monounsaturated fats in pecans are also good for you as they promote proper heart health. Research has proven time and time again that the key minerals and vitamins that make up a pecan are vital to your health.

Research Proves Pecans are Good for You

Humans need vitamins and minerals. The Italian word for life is “vita” and it shares the same root as the English words vital and vitamin, which is the Latin vita of the same spelling and meaning. You see, there is a reason why the words “vitamins” and “vital” both have the same linguistic root.

Vitamins are vital for good health, but needed in much smaller amounts than macro-nutrients, like carbs and fats. They're important for many daily bodily functions, such as cell reproduction and growth, but most importantly for the processing of energy in cells. Consuming pecans helps promote proper bodily functions and research has proven it.

One study evaluated 204 people with coronary artery disease (CAD), which is a fairly common affliction among U.S. adults. About 20.1 million adults aged 20 and older have CAD (about 7.2% of the U.S. population), which is characterized by the narrowing of arteries. During the course of the study, the 204 participants ate one ounce (or 30 grams) of pecans daily for 12 weeks. The result? An improved ratio of total cholesterol to HDL (good) cholesterol in the blood.

Pecans are also great for stabilizing your blood sugar. One small study found that 26 adults classified as obese or overweight improved their body’s ability to process insulin after four weeks of eating a pecan-rich diet. Insulin is the hormone that transports sugar from your bloodstream into your cells and in many people who are overweight or obese, this function is impaired. Fortunately, a diet rich in pecans can help improve the body's proper processing of insulin.

The Underappreciated Nut that Packs a Nutritional Punch

The pecan nuts with their contoured structure, crunchy texture, and buttery flavor make for an interesting ingredient or snack and pack a nutritional punch. We may be biased, but pecans are the best nut out there.

And although pecans are a greatly underappreciated (and oftentimes forgotten) nut, we’re changing that perception here at Delightful Pecans. Now, whether you say pee-can or peh-kahn, the fact is that pecans are probably one of the most sought-after nuts and can be tossed in just about anything or eaten all on their own. You can stuff them in peppers with goat cheese or toss them in a salad for some crunch.

Pecans pair beautifully with caramel too, so just add a handful on top of a caramel cheesecake for a flavor-packed bite every single time. Or spruce up ice cream with a splash of bourbon and candied pecans in the summer. You can even add a crumbly pecan topping the next time you bake a coffee cake or add it to a batch of double chocolate chip cookies.

Are you hungry yet? We are! It’s time to go eat some pecans!!