Pecans are a good snack, ingredient – but not great for this

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," says 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.

What are pecans? 

Pecans are a nut grown on a kind of hickory tree called a Carya illinoinensis. These trees are native to the Southern U.S. and Northern Mexico and typically grow between 75 feet and 100 feet tall, with some reaching as high as 150 feet, per the Missouri Botanical Garden. Georgia, Texas, New Mexico, Mississippi, Tennessee and Kansas are the top pecan-producing states in the country. 

Pecans are harvested from September through November after they either fall naturally from tree branches, or with the help of specially-designed machines. They're then rinsed and cleaned in very hot water, dried, de-shelled, sorted, packaged and distributed. 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. 

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Are pecans good for you? 

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," says 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 1/10th 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," says Roxana Ehsani, a registered dietitian nutritionist and board-certified sports dietitian. 

She says 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 says, 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." 

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Is it OK to eat pecans every day?

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," says Smith. Indeed, just one cup of shelled pecan halves contains about 700 calories – more than 1/4 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." 

Pecans can also pose a problem for the 1%-2% of Americans who have a nut allergy.  "Such individuals," cautions Ehsani, "should avoid pecans." 

As long as such considerations are kept in mind, Smith says, "pecans are a delicious and nutritious snack option."