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- Cashews are richer in proteins and contain 2 times more carbs, whereas walnuts are 2 times higher in dietary fiber. Walnuts are also higher in fats, containing predominantly polyunsaturated fats, while cashews are richer in monounsaturated fats.
foodstruct.com/compare/walnut-vs-cashew
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Are cashew nuts nuts?
What is the difference between walnut & cashew?
Why are cashew nuts so popular?
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Is a cashew a peanut?
Jul 7, 2023 · Summary. Cashews are richer in proteins and contain 2 times more carbs, whereas walnuts are 2 times higher in dietary fiber. Walnuts are also higher in fats, containing predominantly polyunsaturated fats, while cashews are richer in monounsaturated fats.
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- 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.
Jul 19, 2021 · Like many nuts and seeds, cashew nuts are full of healthy nutrients. They’re very popular amongst vegans and those on a plant-based diet, as a small portion of cashew nuts provides nearly as much protein 2 as an equivalent portion of meat. 3,4
Apr 27, 2023 · In short, yes. Rich in unsaturated fats, essential minerals, antioxidants, and plant-based protein, cashews can support heart and brain health, keep inflammation in check, and help you feel full and satisfied. Cashews are typically best consumed in moderation due to their high energy density.
Feb 2, 2024 · In conclusion, the debate between cashews and peanuts reveals a fascinating juxtaposition of nutritional content, health benefits, and potential drawbacks. Both nuts offer unique advantages, making them valuable components of a balanced diet.
Sep 30, 2022 · Is it a legume? Is it really a nut after all, and we've just been yanking your chain this whole time? Cashews are drupe seeds. Verin/Shutterstock. Almonds, macadamias, pecans, pistachios, and...
May 8, 2023 · Summary. Peanuts are higher in calories, proteins, and fats, while cashews contain higher amounts of carbs. However, peanuts are also higher in fiber and most vitamins, such as vitamin E and vitamins B1, B2, B3, B5, and B9. Cashews, on the other hand, are richer in most minerals.
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