Pecan is an extremely nutritious nut that originated in North America and has since gained popularity worldwide.
It is a source of valuable fatty acids, proteins, vitamins such as vitamin A, vitamin E, B vitamins, and minerals including magnesium, potassium, phosphorus, and zinc.
The presence of antioxidants such as ellagic acid, vitamin E, and beta-carotene makes them important for protecting the body against oxidative stress and inflammation.
Moreover, pecans are rich in monounsaturated and polyunsaturated fats, which help lower levels of “bad” LDL cholesterol and increase levels of “good” HDL cholesterol in the blood.
Regular consumption of pecans can positively impact heart health due to their high content of unsaturated fats and fiber.
Research shows that pecans can improve blood cholesterol levels and reduce the risk of cardiovascular diseases.
Nutritional Value
The glycemic index of pecans is approximately 0-5, making them an excellent choice for a keto diet, with a glycemic load that is virtually zero.
Caloric value of pecans is about 691 kcal per 100 grams, with approximately 9 grams of protein, 72 grams of fat, and 4 grams of carbohydrates, of which 2.7 grams are dietary fiber.
This means that the net carbohydrate content is only 1.3 grams per 100 grams of the product.
Interesting Facts About Pecans
Origin of the pecan. Pecan (Carya illinoinensis) is native to North America, where it was cultivated by indigenous peoples. This tree became an important part of their culture and economy.
Pecan trees prefer moist soils and often grow along rivers and in valleys, making them common in the southern states of the USA.
National nut of the USA. In 1990, pecan was officially recognized as the national nut of the United States, highlighting its significance to the country.
Longevity of the tree. Pecan trees can live up to 300 years, making them some of the most long-lived trees in North America.
Ease of cultivation. Pecan trees are relatively easy to grow, as they are resistant to various climatic conditions and diseases.
Diversity of varieties. There are many varieties of pecans, each with its unique characteristics and flavor qualities.
Storage secrets. To maintain the freshness of pecans, they should be stored in a cool, dry place, and can also be frozen for long-term storage.
Lipid Profile
Pecan nuts contain a variety of lipids, which include the following types of fats:
- Saturated fats: about 6% of the total fat content.
- Monounsaturated fats: approximately 82% of the total fat content, with oleic acid as the main representative.
- Polyunsaturated fats: about 12% of the total fat content, including:
- Polyunsaturated Omega-3 ALA: less than 1%.
- Polyunsaturated Omega-6 LA: about 4%.
