National Pecan Month: Nutrition Tips + Recipes

April 26, 2024

What Are Pecans?

                Pecans are tree nuts that are typically sweeter and richer than other tree nuts such as almonds, pistachios, and chestnuts.  They can be eaten raw and roasted, but are most commonly seen in desserts like pecan pie.

Health Benefits of Pecans

                Pecans, and nuts in general, have so many health benefits, let’s talk about a few of them! Eating pecans on a regular basis can help lower cholesterol levels since they are high in fiber and healthy fat. Pecans can also help control blood sugar levels in people with type 2 diabetes. This is because pecans are high in fiber, which slows the absorption of carbs, stopping blood sugar spikes. Pecans are also high in antioxidants which can help protect the heart and reduce the risk of high blood pressure and even heart disease. Pecans are rich in fiber, which can help prevent constipation and lead to regular bowel movements. The high magnesium content in pecans may also reduce inflammation caused by various conditions, such as arthritis. As you can see, there are lots of benefits to regularly eating pecans, no matter how you pronounce it! The serving size for pecans is one ounce, or about 15 halves (roughly a handful). Try adding them into your diet raw, toasted, or in the recipes below!

Recipe Options

Wild Rice with Dried Fruit and Nuts | EatFresh

Granola | EatFresh

Quick and Easy Apple Pecan Salad Recipe |

Nutty Facts

The United States grows almost 80% of the pecans grown worldwide. Albany, Georgia is the pecan capital of the U.S. with over 600,000 pecan trees!

Pecans contain over 14 vitamins and minerals such as vitamins A, E, and B, calcium, copper, manganese and many more!

Pecan trees need to grow for 12 years before they can produce nuts and live for about 300 years!

by Madelyn Claire Brindza, WSU Dietetic Intern