Ads · Cashew nuts health benefits weight loss reviews and complaints
10.0/10 (4570 reviews)
UK's Trusted Online Pharmacy for Weight Loss Treatment. Buy Weight Loss Drugs & Medications Online. e-Surgery is a UK-based online pharmacy.
9.0/10 (6616 reviews)
Grape Tree Offers A Great Range Of Health Foods & Wellbeing Products For You To Buy. Try Our Delicious Roasted Cashews For Snacking Or Adding To Curries.
- 15% off Online Orders
- ·Code SAVE15
Browse new releases, best sellers or classics. Free delivery on eligible orders
Search results
Jul 11, 2023 · But a burgeoning body of research highlighting the health benefits and even the potential weight-management benefits of nuts like pistachios, almonds and cashews has helped shift our perspective.
- Cashew Nuts
Cashew nuts can help support weight loss by acting as...
- Cashew Nuts
- Overview
- Rich in nutrients
- Contain beneficial plant compounds
- May help you lose weight
- May improve heart health
- May be beneficial for people with type 2 diabetes
- Easy to add to your diet
- Potential downsides
- The bottom line
Cashews are rich in nutrients and may offer several health benefits. Selecting the right varieties and cooking or preparing them properly can help maximize their potential effects on health.
Cashews are a kidney-shaped seed sourced from the cashew tree — a tropical tree native to Brazil but now cultivated in various warm climates across the world.
While “raw” cashews are widely sold, truly raw cashews are not safe to eat, as they contain a substance known as urushiol, found in poison ivy. Urushiol is toxic, and contact with it can trigger a skin reaction in some people.
Cashew kernels are cooked in processing to remove this toxic liquid, and this resulting product is sold as “raw”.
Although commonly referred to as tree nuts, and nutritionally comparable to them, cashews are really seeds. They’re rich in nutrients and beneficial plant compounds and make for an easy addition to many dishes.
Like most nuts, cashews may also help improve your overall health. They’ve been linked to benefits like weight loss, improved blood sugar control, and a healthier heart.
Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with around (1):
•Calories: 157
•Protein: 5 grams
•Fat: 12 grams
•Carbs: 9 grams
•Fiber: 1 gram
Nuts and seeds are considered antioxidant powerhouses, and cashews are no exception (11).
Antioxidants are beneficial plant compounds that keep your body healthy by neutralizing damage-causing molecules known as free radicals. In turn, this helps reduce inflammation and increases your body’s ability to stay healthy and free from disease (12).
Cashews are a rich source of polyphenols and carotenoids — two classes of antioxidants also found in other tree nuts (13).
Studies link antioxidants in nuts like walnuts, pecans, and almonds to lower levels of oxidative cell damage (14, 15, 16).
Due to their similar antioxidant profile, cashews may be expected to offer similar oxidation-fighting benefits. This may be particularly true of roasted cashews, which appear to have an increased antioxidant activity compared with their “raw” counterparts (17).
That said, the number of cashew-specific studies are limited and more research is needed before strong conclusions can be made (17).
Nuts are rich in calories and fat. Hence, people wishing to lose weight have traditionally been advised to limit the amount of nuts in their diet.
However, research is starting to link nut-rich diets to greater weight loss and overall lower body weights than nut-free diets (18, 19).
This may in part be explained by the fact that cashews appear to provide the body with fewer calories than once thought.
According to the FoodData Central database of the Unites States Department of Agriculture (USDA), cashews provide 157 calories per 1-ounce (28-gram) serving (1).
However, recent research suggests that the human body may only digest and absorb around 84% of these calories. This is likely because a portion of the fat they contain remains trapped within the cashew’s fibrous wall rather than being absorbed during digestion (20).
On the other hand, roasting or grinding nuts may increase your body’s ability to fully digest them, thereby increasing the number of calories absorbed (20, 21).
Diets rich in nuts, including cashews, have been consistently linked to a lower risk of disease, such as stroke and heart disease (25, 26, 27).
A few studies have focused on the specific heart health benefits of cashews.
One found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol ratios than those who ate no cashews at all (28).
A low LDL to HDL ratio is typically viewed as a marker of good heart health (29).
Two other studies link cashew nut consumption to higher HDL cholesterol levels and lower blood pressure, as well as lowering total and LDL cholesterol levels (30, 31).
However, a recent review shows conflicting results. This systematic review of five studies suggests that regular intake of cashews may lower blood pressure and triglyceride levels. However, it finds no effect on total, LDL, or HDL cholesterol levels (32).
People with type 2 diabetes may benefit from adding cashews to their diet.
That’s in part because cashews are a good source of fiber, a nutrient that helps prevent blood sugar spikes and which is believed to offer protection against type 2 diabetes (34, 35).
Studies looking at the effects of cashews on blood sugar levels are limited.
However, in one study, people with type 2 diabetes who ate 10% of their daily calories from cashews had overall lower insulin levels — a marker of blood sugar control — than those who ate no cashews at all (28).
Moreover, cashews only contain 8 grams of net carbs per portion, of which less than 2 grams come from sugars.
Net carbs refer to the total amount of carbs in a food, minus the amount of fiber it contains — providing a value for the net amount of carbs that your body can actually absorb.
Cashews are very easy to add to your diet.
They can be eaten “raw” or roasted, and make for an easy portable snack.
Whole or ground cashews can also be incorporated into a variety of dishes, ranging from scrambled tofu and stir fries, to soup, salads, and stews.
Cashew butter is another way to add cashews to your diet. Spread it on toast or stir it into yogurt or oatmeal. You can also process cashew butter together with oats and your favorite dried fruit to make homemade, bake-free energy balls.
Cashews can also be soaked and blended together with apple cider vinegar or lemon juice to make your own dairy-free sour cream or cream cheese. Use these to add flavor to meals or make dairy-free versions of your favorite desserts.
Just keep in mind that some roasted and salted cashews can contain significant amounts of added oils and salt. If your goal is to limit excess salt or added fats, consider choosing dry roasted or “raw” unsalted cashew varieties whenever possible (37).
Cashews are generally a safe addition to most people’s diets.
Keep in mind that roasted or salted cashews can contain high levels of added oils or salt. For this reason, it may be best to opt for unsalted dry roasted or “raw” (unroasted) varieties instead.
Some research suggests that roasted cashews may contain higher levels of health-promoting antioxidants than unroasted cashews. Consider roasting unroasted cashews yourself at home without extra oils (17).
To do so, simply spread your unroasted cashews in one layer on a baking tray. Then, dry roast them at 350°F (188°C) on the middle rack of your oven for 8–15 minutes. Remember to stir the cashews in 3–5-minute intervals to avoid burning.
Alternatively, toss your cashews in a skillet over medium heat for 3–5 minutes, or until the cashews become slightly brown.
While you may have heard that soaking phytate-rich foods like grains and legumes overnight can help reduce phytate content and improve digestibility, there is no evidence to support this practice with nuts.
Cashews are rich in fiber, protein, and healthy fats. They also contain a variety of vitamins, minerals, and health-protective beneficial plant compounds.
Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health. However, there’s less research on cashews than on other nuts. Therefore, more cashew-specific studies are needed to confirm these benefits.
That said, there are little downsides to adding more cashews to your diet. Just remember to pick unsalted dry roasted or unroasted varieties whenever possible.
Shop for “raw”, unsalted cashews online.
Dec 2, 2022 · Here're Some Health Benefits Of Cashews For Weight Loss: 1. Induces Satiety: A study, published in the American Journal of Clinical Nutrition, says that cashew nuts have a high satiety...
Sep 12, 2024 · Cashews support healthy weight loss Nuts get a bad rap for their calorie and fat content. But research suggests that a handful of nuts a day helps *prevent* obesity and type 2 diabetes.
- Leandra Beabout
- 9 g
- 157
- 13 g
- Cashews can support a healthy immune function. "One ounce of cashews provides 10% of the daily recommended amount of iron. This mineral contributes to the normal function of the immune system," Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and Wall Street Journal bestselling author of Up Your Veggies: Flexitarian Recipes for the Whole Family, tells Eat This, Not That!
- They may help reduce inflammation. "Cashews are high in polyphenols and carotenoids, [which are] antioxidants that help reduce inflammation and could ultimately reduce the risk of several chronic diseases," says Sarah Garone, NDTR, of A Love Letter to Food.
- They promote bone health. "One ounce of cashews provides 8% of the daily recommended amount of vitamin K," says Amidor. Research shows that this vitamin can be key in protecting and maintaining strong, healthy bones.
- Cashews can protect your cells from damage. Nuts and seeds are well known for their impressive antioxidant content. Antioxidants are compounds that can neutralize damage-causing free radicals in your body, thus shielding your body from disease and reducing inflammation overall.
Cashew nuts can help support weight loss by acting as alternatives to unhealthier ingredients in your foods. Consider topping your salad with toasted cashew nuts, rather than saturated fat-rich bacon bits, for instance, or carbohydrate-rich croutons.
People also ask
Are cashew nuts good for You?
Are cashews good for weight loss?
Are cashew nuts a good source of oleic acid?
Do cashews lead to weight gain?
Are cashew nuts fattening?
What are the benefits of dry roasting cashews?
Apr 24, 2020 · Oleic acid may improve insulin sensitivity. A higher oleic acid intake appears to impact the lipid profile beneficially. Diets high in oleic acid demonstrate improvements to markers of metabolic syndrome. Key Point: Cashew nuts offer high amounts of dietary fat, and they are a particularly good source of oleic acid. 2) High In Magnesium.
Chilled Home Delivery. Dark Chocolate, Pure Vanilla & Natural.
Learn about the nutritional value of cashews and their 18 health advantages. From boosting immunity to enhancing skin health, discover 18 benefits of cashew nuts.
Foods for weight loss. Try easy access to personalized PerfectBody™ weight loss. Get a personalized PerfectBody™ plan by completing a quiz. Use 10k+ meals & 125+ workouts.
