Pecans may be best known as a popular baking ingredient, but there is so much more to this Supernut than adding a crunch to a dessert. They’re quickly becoming many people’s snack of choice instead of just an ingredient for baking. Why? Because they’re more than just delicious. There are tons of health benefits of pecans!
This snacking nut may be small in size, but it’s one of the nuts with the most antioxidants and healthy fats. If you want to know more about why pecans are a fan favorite among health nuts, continue reading. You may find fun ways to add flair to future snacks and dishes.
They Are Nutrient-Rich
One of the main health benefits of pecans is that they’re nutrient-rich. Pecans are packed with vitamins, including vitamins A and E, making them one of the healthiest nuts to eat. Get those extra vitamins in your diet by making delicious recipes featuring pecans, like Spiced Pecan Energy Bites or Pecan-Crusted Pork Tenderloin.
They’re Heart-Healthy Bites
How can pecans support heart health when one serving contains 20 grams of fat? Not all types of fat are equal. One serving of pecans mainly consists of heart-healthy mono- and polyunsaturated fats. Both of these unsaturated fats can decrease LDL cholesterol, or the “bad” cholesterol, and increase HDL cholesterol, or the “good” cholesterol. Pecans are a convenient, heart-healthy snack, whether you want a quick after-school snack or a post-gym treat.
They Give You Lots of Antioxidants
What else can these tree nuts do? They’re packed with some of the most powerful antioxidants, which protect your body’s cells from potential damage. Types of antioxidants include vitamins C and E and flavonoids — all of which can be found in pecans.
Pecans have higher antioxidants per serving than any other nut, so they’re a delicious way to get more nutrients in your diet.
They Are a Plant Protein Source
Snacking on pecans can help you get more protein in your diet. They can be especially beneficial for those on a plant-based diet or people looking to add more plant protein sources to their meals. Pecans also help manage blood sugar levels thanks to the nutrient trifecta of healthy fats, protein and fiber. This winning formula slows sugar absorption in the bloodstream.
They Are Low in Carbs
If you’re looking for a filling snack that’s not filled with carbs, pecans are an excellent option. They’re low in carbs but still have unsaturated fat, protein and fiber to give you energy and keep you satiated. Pecans are a top snack in low-carb diets like keto.
They Offer Lots of Fiber
Did you know that there are 3 grams of fiber in ¼ cup of pecans? The daily goal for fiber intake is 25-35 grams so, if you’re struggling with your fiber intake, pecans can help you reach your recommended dietary allowance and aid in digestive health.
You can sneak in extra fiber into your diet — from dinner to dessert — all through pecans. This scrumptious Sheet Pan Pecan-Crusted Chicken and Veggies recipe is simple to make and perfect for increasing your daily fiber intake. Fiber in a dessert? Yes, please! Try these irresistible Pecan Strawberry Cheesecake Cinnamon Rolls.
How to Include Pecans in Your Diet for a Healthier Lifestyle
You can always just rip open a bag of snacking pecans, but if you want to include pecan nuts in your diet in creative ways, here are some must-try ideas:
- Pecan rice: Cook rice with veggies and top with chopped pecans for added crunch, fiber and nutrients. Pecans bring a delicious nutty taste to the rice and pair perfectly with stir-fry and curry. You can also try this Christmas Wild Rice Salad with Caramelized Pecan Nuts and Cranberry Dressing — there’s no need to wait until the holidays!
- Pecan oat bars: Make your own bars with this Chewy Coconut Pecan Granola Bar Recipe. Press your mixture into a greased oven-safe dish and bake until your house smells like heaven.
- Pecan meal: Throw some pecans in a blender and grind until they become a crumbly flour-like texture. You can add your pecan meal to your baked goods, sauces and smoothies for a thick, creamy texture and deep nutty taste.
- Roast pumpkin or sweet potato: Top roasted pumpkin or sweet potato with candied pecans for a deliciously sweet and crunchy bite. This trick works especially well for children who may not enjoy the vegetables on their own.
- Pecan salad: You can also throw candied pecans into your favorite salad. If you’re new to the salad game, this Blue Cheese Pecan Chopped Salad is a lunchtime winner!
- Pecan meatballs: Spice up your spaghetti with Pecan Chicken Meatballs. This recipe requires ingredients you likely already have, such as garlic, onion powder, salt and pepper, making it an easy and healthy way to try pecans.
- Snack mixes: Change up your snacking routine by adding pecans to your favorite snack mixes. From Sweet and Salty Pecan Snack Mixes to Chili Lime Pecan Snack Mixes, there’s something to suit every craving.
The best way to enjoy pecans is to look for quality pecans. Fresh pecans have an unforgettable, mild, buttery taste with a firm yet creamy texture. Try pecans from Pecan Nation. We are a company with years of experience growing and harvesting USA-grown pecans for ultimate freshness.
Find Pecan Perfection at Pecan Nation
Who would’ve thought that a simple tree nut could do it all? It’s no wonder these nuts are a superfood. Best of all, you can enjoy pecans as a snack or include them in many dishes to easily sneak in those health benefits. They’re as tasty as they are delicious.
When it comes to pecans, you deserve the best of the best. Pecan Nation is no stranger to pecan perfection. With more than five generations of pecan farming experience, you can trust that you’ll find high-quality pecans. We’ve perfected the process of growing these naturally sweet nuts, from planting to harvesting and preparing.
Why not give our Cinnamon, Maple, Honey Roasted, Roasted & Salted, and Natural pecans a taste? Find us in-store or shop online for our pecans — deliciousness is just around the corner.
