8 Health Benefits of Pecans & 3 Tips for Using

Diana Barkley (Senior Editor)

Originally from Mexico, pecans or pecan nuts were loved by pre-colonial people. In this article, we’ll explore just why they’re so popular, what they’re good for, what risks adding them to your diet might entail, and how best to add them to delicious recipes.

Pecans are a good source of a multitude of nutrients. They’re full of healthy fats, and offer a range of benefits for your body and mind. Of course pecan nuts are also very tasty, and work well in a variety of foods.

Today, they’re still amongst the most popular nuts in the US. This is unsurprising, of course, as pecans are renowned for their many health benefits.

Interesting Facts about Pecans

Interesting Facts about Pecans

There are plenty of interesting facts when it comes to the pecan. For a start, the tree on which it grows is the only native American nut tree.

Pecan trees can bear fruit for over 300 years — by comparison, commercially grown walnut trees reach their peak production around 30 years of age.

The word pecan comes from the Algonquin Native Americans, and refers to any nut that needs a stone to crack it.

Origin and Where Pecans Grow

Origin and Where Pecans Grow

Pecans are originally from Mexico, where they were discovered by Europeans in the 1500s. Spanish explorers found them across the regions that are modern Mexico, Texas, and Louisiana.

Nowadays, pecans are mostly produced in the state of Georgia, where farmers grow approximately 100 million pounds of pecan nuts each year.

Pecans Season

Pecans Season

Pecans are harvested between early September and November, once they have fallen off the nut trees. They’re generally harvested 3 to 8 years after the tree has been planted.

This depends on the variety of pecan nut and the conditions it’s being grown in.

Experts suggest waiting until the shells have turned brown and most of the husks have split and opened before you gather them.

Nutritional Facts, Calories and Protein of Pecans

Nutritional Facts, Calories and Protein of Pecans

Pecan nuts are full of helpful nutrients that are good for your body and mind.

Vitamins and minerals include vitamin A, vitamin B6, vitamin E, folate, niacin, riboflavin, thiamine, iron, calcium, manganese, magnesium, phosphorus, copper, and zinc.

Interestingly, pecans also rank in the top 20 for antioxidant capacity amongst 277 foods researched in one study.

Antioxidants include flavonoids, tocopherols (vitamin E) and phenolic acids. Pecans also contain all of the most essential amino acids, fiber, and protein.

The flip side is that pecans do contain around 196 calories per 1 oz serving, making them fairly high in calories. They also contain healthy monounsaturated fat, which is said to be particularly good for lowering bad cholesterol levels. More on this below.

Health Benefits of Eating Pecans: Why It Is So Good for You

As with other nuts, pecans offer a huge range of health benefits. They’re a helpful snack food as well as being tasty when added to a variety of recipes. Below are the top reasons why you’ll want to add pecan nuts to your diet.

May Help Combat Inflammation in Your Body

May Help Combat Inflammation in Your Body

Some of the properties present in pecans can help reduce inflammation, making them an ideal choice for people suffering from arthritis and other inflammatory conditions.

Many diseases cause inflammation in the body, including asthma, heart disease, type 2 diabetes, cancer, and Alzheimer’s.

Adding pecans and other anti-inflammatory foods to your diet is a great way to reduce some of the inflammation naturally.

Support a Healthy Immune System

Support a Healthy Immune System

The large amounts of vitamin E, vitamin A, and zinc present in pecan nuts makes them helpful for supporting your immune system.

The folate content may also guard your cells against changes in your DNA that could lead to cancer. Therefore, when it comes to protecting your immunity, pecan nuts are a must eat.

May Balance Your Blood Sugar Levels

May Balance Your Blood Sugar Levels

This is more of an indirect benefit, but pecans, alongside other nuts, can help you feel full more rapidly.

This in turn will make it easier to steer clear of high-carb food items, and help you to balance your blood sugar levels.

Pecan nuts also benefit from having a low glycemic index, meaning they won’t cause spikes in your blood sugar levels, even if you’re diabetic.

Could Improve Your Heart Health

Could Improve Your Heart Health

The vast amount of monounsaturated fat present in pecans makes them excellent for improving your heart health.

These ‘good’ fats can help lower ‘bad’ blood cholesterol, therefore reducing your overall risk of heart disease. Pecan nuts also do not contain any trans-fats or cholesterol.

May Boost Brain Function

Pecans may be helpful for boosting brain function and protecting your brain against cognitive decline. This is largely down to them being an excellent source of beneficial vitamin E.

Vitamin E has been linked to a reduced risk of dementia and Alzheimer’s disease. Their added thiamine and copper contents provide additional protection.

Can Contribute Helpful Antioxidants

Can Contribute Helpful Antioxidants

Pecans are one of the best foods you can eat when it comes to overall antioxidant capacity per serving size. Adding antioxidants to your diet can help protect your cells and ward off damaging free radicals.

Free radicals can cause damage to your cells, causing diseases and signs of aging. So if you want to stay young, make sure you load up on plenty of helpful antioxidants, including the ones in pecan nuts.

May Help You Lose Weight

May Help You Lose Weight

Pecans are nutrient-dense and contain a lot of protein and fiber, so they’ll make you feel full quicker than other foods.

This may keep you clear of unhealthy foods that could lead to weight gain, and ward off temptation.

Several studies have shown that regularly snacking on nuts such as pecans is not linked to gaining weight. So you’ll want to add a selection of (sugar-free) nuts to your diet snack plan.

Might be Beneficial for Your Digestive System

Might be Beneficial for Your Digestive System

Pecans contain plenty of healthy fiber. Adding pecan nuts to your regular diet will help keep your digestive system moving properly and improve your overall digestive health.

High-fiber diets also promote good colon health, ensuring it works in a more efficient manner. This can in turn reduce your risk of developing colitis, colon cancer, and other digestive system problems.

Potential Risks of Pecans

Potential Risks of Pecans

Any health food that’s good for you will inevitably have some potential risks associated with it, too.

Pecans are generally very healthy but, as with anything, should be avoided in vast amounts. Here is a short list of some of the side effects you can expect if you overindulge on pecan nuts, or if you are allergic.

They’re Very High in Calories

They’re Very High in Calories

Pecans are a calorie-dense food. While they’re loaded with good fats, overconsumption may also lead to weight gain. A 1 oz serving contains nearly 200 calories.

If you’re on some form of healthy weight loss diet, you may wish to watch how many pecans you add to your daily intake.

With that said, pecan nuts are full of good fats and helpful nutrients. They’re very good for you so long as you have them in moderation.

Overconsumption May Cause Diarrhea, Bloating, and Gas

Overconsumption May Cause Diarrhea, Bloating, and Gas

As with other nuts, eating too many may cause you some digestive discomfort, including gas, bloating, and diarrhea.

Compounds such phytates and tannins, which are commonly found in nuts, can make them tricky to digest.

The fat content in pecans, albeit being good fat, can also cause diarrhea when you have too many.

May Cause an Allergic Reaction

Pecan nut allergy is actually quite common. Approximately 9 percent of self-reported people allergic to tree nuts list pecan nuts as one of their allergens. Therefore, if you’re allergic to other nuts, you may wish to proceed with caution when trying pecans.

Are Pecans in Pregnancy Good For You?

Are Pecans in Pregnancy Good For You?

Pecan nuts are good for you and your baby if you’re pregnant. High doses of vitamin A are dangerous in pregnancy, but pecans appear to be completely safe.

You should stick to less than 100 grams of pecans per day because of, surprisingly, the nuts’ vitamin E content. However, most people wouldn’t venture to eat so many in one sitting anyway.

Some of the main reasons pecans are great for you is that they provide your bodies with fiber, protein, minerals, vitamins, and healthy fats.

They’re a nutrient-dense food, meaning a handful can quickly satisfy hunger pangs. This is said to be particularly good for women who struggle with pregnancy-related nausea.

In short, you should definitely add some pecans to your pregnancy diet. Yours and your baby’s bodies will thank you.

Can Dogs and Cats Eat Pecans?

Can Dogs and Cats Eat Pecans?

No, cats and dogs should not have pecans. Pecan nuts contain a compound called juglone, which is poisonous for both dogs and cats. Walnuts apparently contain this same compound.

Pecans may in some cases contain mold spores on the shells which can damage the liver of your furry friend.

If your dog or cat accidentally ingests pecans, they may need immediate veterinary care, so keep them away from your four-legged pets.

Delicious Recipe Ideas with Pecans

Delicious Recipe Ideas with Pecans

Pecans are particularly good in dessert recipes (ever had pecan pie?), but there are plenty of other ways you can incorporate them into your diet. Below are some for our favorite pecan recipe ideas. Try one or try them all — you won’t regret it.

Candied Pecans

Candied Pecans

You can make healthy candied pecans by using maple syrup, salted butter, some good vanilla extract, ground pumpkin spice blend, and a touch of cayenne pepper.

The latter is optional, but adds a satisfying spiciness to otherwise sweet candied pecan nuts. Bake the nuts on non-stick parchment and stir them a little every 5 minutes or so.

Do this until the pecans are golden and the maple syrup looks quite dark and no longer sticks to the baking sheet. The cooked syrup will harden once the nuts have cooled, at which point you can enjoy snacking on them.

Pecan Pie

Pecan Pie

Many pecan pie recipes contain corn syrup, which is bad for you, particularly if you’re diabetic or watching your weight. Instead, opt for a recipe with maple syrup, molasses, and unsweetened plant-based milk (such as cashew).

You can also make an incredible pie crust using almond milk, avocado, almond flour, whole wheat flour, and a bit of coconut sugar.

There are plenty of healthy recipe options available, and they taste as good if not better than those which aren’t good for you.

Savory Roasted Pecans

Savory Roasted Pecans

You can easily make savory roasted pecans for snacking. Simply add some melted butter, chili powder, cayenne pepper, garlic powder, cinnamon, and paprika powder.

You may also wish to add a little bit of maple syrup and salt, per your tastes. Once coated in all of the above, bake your pecans for around 25 to 30 minutes in a preheated oven (at around 300F).

Allow them to cool fully, then store your pecan nuts for up to two weeks. If you don’t eat them all before.

Tips for Using Pecans

Tips for Using Pecans

If you’re enjoying cooking and baking with pecans, you’ll find these tips helpful. Save them somewhere so you can come back to them when you’re next trying a pecan-based recipe (or several.)

How to Store Pecans

How to Store Pecans

Pecans will only stay good for a short period of time when kept at room temperature.

If you keep them in the fridge, they’ll keep fresh for at least 4 months. Looking to save pecans for longer than that? Freeze them.

How to Toast Pecans

You can toast pecans in the oven or in a pan. If using a pan or skillet, toast them slowly in oil or butter over a medium heat. Heat your pecan nuts gently until they’re fragrant and brown, then allow them to cool fully before storing them. Enjoy.

Pecan Shelling Hack

Pecan Shelling Hack

If you’re working with unshelled pecans, boil them in hot water before cracking them.

This can prevent the shell from shattering. Just make sure you cook them for 10 to 15 minutes, then drain all of the water and let them cool fully.

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