Pecans packed with protein, fiber, more nutrients
Perhaps no other nut has transformed from being a standalone snack to an ingredient included in so many foods as successfully as pecans. You’ll commonly find them used as a topping on salads, oatmeal, baked yams and yogurt; and as an ingredient in dishes and baked goods like muffins, pancakes, scones, bread loaves, cobblers, crisps, sweet potato casserole, French toast, cookies, cakes and, of course, pecan pie.
“Pecans are known for being very versatile and are an easy addition to both savory and sweet recipes,” said Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
They’re even popular in candies such as milk and dark chocolates, caramel clusters, nougat logs, pralines, candy bars and chocolate turtles.
The global pecan market has already been valued at over $2 billion, but is expected to reach closer to $4 billion within a decade, according to one analysis.
This is probably a good thing since pecans are known to provide important nutrients and health benefits. According to the U.S. Department of Agriculture, pecans contain calcium, iron, magnesium, zinc, vitamin K and high amounts of biotin and phosphorus.
Biotin helps with metabolism health and contributes to better skin and hair. Phosphorus aids in the maintenance of developmental tissue and stronger teeth and bones.
“Pecans are also a good source of phytonutrients,” said Kristina Petersen, an assistant professor of nutritional sciences at Texas Tech University. “Clinical trials show that intake of pecans improves cholesterol levels including lowering LDL cholesterol, which is a key risk factor for heart disease,” she explains. “And pecans can improve insulin resistance in people* who are overweight or obese, which may reduce risk of type 2 diabetes.”
In fact, their “exceptionally low glycemic index,” as Smith puts it, means pecans are also well tolerated by people who already have diabetes, “because consuming them won’t lead to a rapid increase in blood sugar levels.”
Pecans are also an excellent source of dietary fiber, with one serving containing about one-tenth of one’s needed daily value.
“Fiber is an essential nutrient most Americans aren’t eating enough of so adding pecans into your diet can help you inch your way closer to meeting your daily needs,” said Roxana Ehsani, a registered dietitian nutritionist and board-certified sports dietitian.
She said that pecans also provide about 9 grams of protein per cup of shelled pecan halves.
“Protein is an essential macronutrient that strengthens muscle and provides feelings of fullness and satiety,” she said, adding that pecans are also stacked with key minerals, “including being an excellent source of manganese – which is important for metabolic health – and copper, which is important for energy and making connective tissue.”
Despite such benefits, it’s best to eat pecans in moderation.
“One downside to the nut is that pecans are calorie-dense, emphasizing the importance of mindful portion control to avoid unhealthy weight gain,” said Smith. Indeed, just one cup of shelled pecan halves contains about 700 calories – more than a quarter of the 2,000 calories recommended for most people to get in a full day.
Smith also suggests exercising caution when purchasing pre-packaged roasted pecans, “because some options include coatings of unhealthy oils and sugar, which can add empty calories to your diet.”
As long as such considerations are kept in mind, Smith said, “pecans are a delicious and nutritious snack option.”