Pecans – what are their properties and nutritional value?
They can be a great snack for a movie night or while reading a book. It is worth keeping them on hand in case of sudden hunger. They weigh very little, yet in small quantities contain a wealth of nutrients and keep you full for a long time. We are talking about pecans. Pecans deserve attention for their properties, and they are also among the tastiest and most nutritious nuts in the world.
Table of Contents:
What exactly are pecans?
Pecans are the fruit of the pecan tree, which grows in the United States. That is where they are mainly imported from to Poland. The pecan tree is not resistant to low temperatures, so its cultivation in Europe is not popular. It is very rarely found in Poland. The Spanish brought it to Europe long ago, and it is thanks to them that it grows in southern Europe, Africa, and Asia.
In the Indian language, pecan means "a nut too hard to crush with the hand". Indeed, these nuts have a hard shell, and their appearance often leads them to be confused with walnuts. However, the kernel of a pecan is more elongated and slightly less wrinkled. What also sets them apart from the more popular walnuts in Poland is their taste – pecans are sweeter and free from the bitterness characteristic of walnuts. For this reason, they are considered tastier.
Pecans – nutritional value
Pecans are valued not only for their taste, but above all for their nutritional value. Right after macadamia nuts, they are the nuts that contain the most fat. In 100 grams, they have over 70 grams of fat. This amount will provide us with almost 700 calories. However, the high fat content should not be discouraging, because only a small part of the fatty acids in their composition are saturated fatty acids. Most are monounsaturated and polyunsaturated fatty acids, and their ratio to saturated fatty acids is appropriate. This makes pecans very beneficial for health.
Like other types of nuts, pecans are quite a good source of protein – in 100 grams, we will find a little over 9 grams of it. They also contain a wealth of minerals, such as: iron, magnesium, phosphorus, and zinc. They are also worth eating for the vitamins they provide. They contain B vitamins (except B12), E, K, and even vitamin A, of which pecans have the most among all types of nuts. Pecans also have a lot of dietary fiber. A larger amount of this ingredient can only be found in almonds. Pecans also have a very low sodium level, which is good news for people dealing with high blood pressure or kidney failure.
Pecans – health benefits
Nuts should be a permanent fixture in our diet not only because of their taste and nutritional value, but also because of their positive impact on health. Eating them regularly lowers cholesterol levels, thereby reducing the risk of cardiovascular diseases. This is because the sterols contained in the nuts lower the absorption of cholesterol in the intestines. It is worth knowing that pecans contain the highest amount of phenolic compounds among all nuts. This means that they have very good antioxidant properties and, simply put, slow down the aging processes of the body.
Other properties of pecans are related to their anti-cancer effects. This is all thanks to the flavonoids contained in them. Pecans, like other types of nuts, also improve memory and concentration and help cope with stress. They are also believed to have a supportive effect in osteoporosis and alleviate the symptoms of premenstrual tension syndrome.
Pecans – glycemic index
Pecans have a low glycemic index, which makes them good for diabetics. Low-glycemic foods are slowly digested and do not cause a sudden rise in blood sugar, which gives a longer-lasting feeling of fullness. Consuming these and other nuts helps prevent type 2 diabetes, and studies show that eating them regularly helps regulate blood pressure.
Pecans – contraindications
Despite the listed benefits of pecans and their noteworthy health properties, they will not be the ideal food for everyone. It must be remembered that nuts are allergenic, and symptoms can appear both on the skin and in the digestive or respiratory systems. In extreme cases, the effect of eating nuts by an allergic person can be a life-threatening anaphylactic shock.
People working on reducing their body weight should also be careful. Although pecans aid in weight loss, this happens when they are eaten in appropriate quantities. However, one must remember their calorie content. 700 calories in 100 grams is quite a lot. At once, we could eat even over 1000 calories in this form, which for a person losing weight can constitute most of the daily requirement.
Storing pecans
It is no secret that the collection and storage of food affects its shelf life. After collecting pecans, it is necessary to dry them. Drying takes about two weeks and should not be done in the sun. It is best if it is done at room temperature and in a well-ventilated room. Packaged nuts usually reach our homes, which are already properly dried and prepared for several months of storage. What we can do to extend their shelf life and preserve their properties is to store them in the refrigerator after opening the package. This way, they will stay fresh and fit for consumption longer.
What makes nuts absolutely necessary to throw away is traces of mold. Unfortunately, we cannot clean moldy nuts in any way. Even if we find mold on one nut, the entire package is unfit for consumption. That is why it is worth choosing pecans from trusted companies and avoiding buying them by weight – we then have no knowledge of how long the bulk package has been open and whether it contained mold. Mold itself is very harmful to health – it contains mycotoxins, which can cause poisoning of the body and symptoms such as vomiting, abdominal pain, convulsions, or fever.
Pecans in the USA
Pecans are particularly popular in the United States. No wonder, because the States are responsible for most of the world's production of this delicacy – as much as 150-200 thousand tons come from there annually. In America, pecan pie is made from it, for example, which is a very sweet tart traditionally prepared for Thanksgiving. These nuts are also added to other sweet baked goods, famous pralines, and even savory dishes, such as salads. They pair perfectly with another American delicacy – maple syrup. The popularity of pecans is evidenced by the fact that they have their own day in the USA on April 14.
The famous pecan pie
Preparing the famous pecan pie in the USA is very simple. Its base is a classic shortcrust pastry, which is also often used in our Polish baked goods. About two cups of pecans should be sprinkled on the pre-baked pastry and poured over with a mixture consisting of 6 egg yolks, half a melted butter, 60 milliliters of heavy cream, 100 grams of brown sugar, and half a cup of syrup (maple syrup can be used or a sugar syrup can be prepared). The whole should be baked for about half an hour at 180 degrees. Pecan pie is one of the most popular American desserts, which is known there just as cheesecake is in Poland. It combines shortcrust pastry, but instead of apples, pecans are the base here. The nutritional value of this delicacy makes the dessert made with them not only tasty, but also healthy.
Pecans in Poland
Although the cultivation of these nuts in Poland is very difficult, their consumption is becoming increasingly popular and they can be found in every larger store. Their price is relatively high – it amounts to about 70 PLN per kilogram. Pecans in honey (these two flavors pair perfectly together) or pecan butter can also be bought here. Such butter should appeal to everyone who likes classic peanut butter.
Pecans are often added to healthy sweets – their sweet taste makes the bars with their addition not require sweetening and even without it are a delicious snack. In Poland, nuts are generally eaten as snacks, which is an additional health benefit – it is better to choose nutritious nuts than to eat high-calorie, salty snacks such as sticks or chips.
Pecans in children's diets
Due to their composition, high protein and healthy fat content, and high calorie content, nuts are an ingredient worth including in a child's diet. Let's remember that they can be allergenic and we should introduce them carefully, starting with small amounts. Sweet pecans may taste better to children than the much more popular in Poland (but often bitter) walnuts. They do not have to be served whole. Especially in younger children, pecan nut butter will work better, which can be bought or prepared yourself. Such butter is a delicious addition to pancakes, crepes, or oatmeal, and at the same time will improve the nutritional value of these meals. Nuts can also be added to fruit smoothies, provided we have strong enough equipment to grind them.
Healthy, tasty, nutritious – it is definitely worth eating pecans. The properties of pecans make this delicious snack help us take care of the health of the entire body in a pleasant way. It is valuable for people of any age, and in the form of nut butter, it can even be eaten by small children. Let's remember that in the case of these and other nuts, consistency is important – it is better to eat them in smaller quantities, but regularly.
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