Pecans – the only native American tree nut – have been a tasty favorite for centuries. The first known cultivated pecan tree plantings are thought to have taken place in the late 1600s or early 1700s in northern Mexico, whereas the first U.S. plantings took place in Long Island, NY in 1772. By the 1800s, pecans were at the heart of a full-fledged North American industry. Pecans have a rich history that goes back hundreds of years, but recent history is redefining how people think about those delicious little tree nuts. Research conducted over the past decade has confirmed that pecans can be a healthy addition to your diet.
Natural Antioxidants in Pecans
New research, published in the August 2006 issue of Nutrition Research, shows that the pecan, the All-American nut, contains the most antioxidant capacity of any other nut and is among the top category of foods to contain the highest antioxidant capacity. By adding just a handful of pecans to your diet each day may help inhibit unwanted oxidation of blood lipids, thus helping prevent coronary heart disease. The researchers suggest that this positive effect was in part due to the pecans’ significant content of vitamin E – a natural antioxidant. Pecans contain different forms of vitamin E, which protects blood lipids from oxidation. Oxidation of lipids in the body - a process akin to rusting – is detrimental to health. When the "bad" (LDL) cholesterol becomes oxidized, it is more likely to build up and result in clogged arteries. Antioxidants are substances found in foods that protect against cell damage and, studies have shown, can help fight diseases like Alzheimer’s, Parkinson’s, cancer and heart disease.
To include more antioxidant-rich pecans into your daily diet, try sprinkling them on pancakes or waffles, in fruit-flavored yogurt, or on top of hot or cold cereal. Try topping salads or veggies with pecans instead of cheese. Or, try coating chicken or fish with pecans before baking. And, you can always add them to your favorite brownie or cookie recipe for a treat every now and then. Check out fresh selection of Georgia pecans which can be shipped right to your door.
Pecans are packed with nutrition including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. It only takes about an ounce (or about 8 pecans) to get these nutritional and antioxidant benefits
Cholesterol-Lowering Pecans
Pecans also play a role in lowering cholesterol. Clinical research published in the Journal of Nutrition (September 2001) compared the Step I diet (28 percent fat), recommended by the American Heart Association for individuals with high cholesterol levels, to a pecan-enriched (40 percent fat) diet. The results showed the pecan-enriched diet lowered total cholesterol by 11.3 percent and LDL “bad” cholesterol levels by 16.5 percent – twice that of the Step I diet, without any associated weight gain.
Research conducted by Dr. Ronald Eitenmiller at the University of Georgia has also confirmed that pecans contain plant sterols, which are known for their cholesterol-lowering ability.
The U.S. Food and Drug Administration (FDA) has acknowledged this and related research and approved the following qualified health claim: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
Weight Control and Pecans
A review of pecan and other nut research, published in the American Journal of Clinical Nutrition (September 2003), suggests that nuts like pecans may aid in weight loss and maintenance. The review cited studies indicating that nut consumption may increase metabolic rates and enhance satiety. When used in conjunction with a healthy low-fat diet, nuts also offer increased flavor, palatability and texture that can lead to greater dietary compliance, according to the review.
Heart-Healthy Pecans
Nearly 60 percent of the fats in pecans are monounsaturated and another 30 percent are polyunsaturated, leaving very little saturated fat in pecans. The unsaturated fat in pecans is heart-healthy fat meeting the new Dietary Guidelines that recommend Americans keep intake between 20 and 35 percent of calories, with most fats coming from heart-healthy sources like fish, nuts and vegetable oils. In addition, pecans contain no trans fat.
Nutrient-Dense Pecans
Pecans contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a natural, high-quality source of protein that contain very few carbohydrates and no cholesterol. Pecans are also naturally sodium-free, making them an excellent choice for those on a salt- or sodium-restricted diet.
Additional Nutritional Resources:
www.ilovepecans.org
www.eatright.org
www.americanheart.org
www.georgiapecansfit.org
McClain’s Old Florida Gourmet formerly McClain’s Georgia Pecan, provides you the freshest pecans in season. We have been in business for over 20 years and Doug personally buys our pecans from the finest and oldest growers in Georgia. We bag them daily in our Sarasota warehouse to insure quality and freshness. Our nuts are used in the finest bakeries, ice cream parlors and chocolate factories in our market. Check out our Georgia Pecans today.