Satisfying as a snack, a topping, or in sauces and butter, cashew is beloved all around the world for its versatility and its rich flavor. Whether is cashew a health nut? Keep reading this article to know more useful information about this kind of nut.
General information about cashews – Is cashew a nut?
Many people eat cashews on a regular basis without understanding their origins. The nut may seem raw and natural when sold as a snack, but in its freshly-picked form, it’s actually toxic. It cannot be safely consumed until it has been roasted.
Even after necessary heat treatment, the cashew’s exterior must be removed to access the tasty product inside. This labor-intensive process accounts not only for the cashew’s high price but also for its prized status even among similar nuts.
Is cashew a health nut?
Rich in protein, healthy fats, and antioxidants such as polyphenols, cashews offer a variety of noteworthy health benefits. Cashew actually is a health nut with many health benefits below:
- Reduced Cholesterol
Cashews have previously received a bad rap for including saturated fat, but this may not be as problematic as the saturated label suggests. Much of the fat in cashews come from stearic acids, which experts believe has a neutral impact on blood cholesterol. Research suggests that people who eat a small serving of cashews every day see a minor reduction in LDL “bad” cholesterol. Since high cholesterol leads to many other serious conditions, eating a few cashews a day is a great preventative measure for long-term health.
- Heart disease prevention
In addition to lowering rates of LDL cholesterol, cashews may help to prevent heart disease due to their high magnesium content. Proper magnesium intake may reduce the risk of ischemic heart disease, which often occurs when the heart does not receive enough blood.
- Stroke Prevention
The magnesium in cashews may help to reduce the risk of stroke. This link is most notable for hemorrhagic strokes, which result from a weakened vessel that spills blood into brain tissue upon rupturing.
- Diabetes Prevention or Management
Cashews are low in carbohydrates, especially as compared to other common snacks. This limits their impact on blood sugar, making them a great option for those with type 2 diabetes, as well as those looking to prevent the condition. There is strong evidence to suggest that the bioactive components of these nuts help manage diabetes because of how they affect glucose and insulin responses and reduce inflammation. Better yet, cashews help prevent the onset of diabetes because of their inflammation-reducing properties.
- Maintain Bone Health
Something that many people don’t realize about cashews is that they also help to maintain good bone health. This is because cashews contain potassium, calcium, magnesium, and vitamin K – all of which support strong bones. By adding more cashews to your diet, you can help reduce your risk of breaks, sprains, and osteoporosis later in life.
- Prevent Various Chronic Diseases
Cashews are also rich in many of the vitamins that keep chronic diseases away, including B-complex vitamins, vitamin E, vitamin D, magnesium, zinc, and phosphorous. Cashews are also packed with fiber, protein, and iron to provide an even more well-rounded nutrient profile to fight chronic disease. Obesity is a major cause of chronic disease and cashews can help prevent obesity by helping you feel fuller longer while curbing unhealthy food cravings.
Nutrition in cashew nuts
Cashews are a wonderful source of healthy fats, including monounsaturated and polyunsaturated varieties. These nuts are also a modest source of protein. For this reason, they are often heavily featured in the diets of vegetarians and vegans.
Cashews are also an excellent source of:
- Magnesium
- Manganese
- Phosphorus
- Zinc
- Vitamin B6
- Vitamin K
- Nutrients per Serving
A one-ounce serving of cashews contains:
- Calories: 165
- Protein: Less than 1 gram
- Fat: 14 grams
- Carbohydrates: 9 grams
- Fiber: Less than 1 gram
- Sugar: 1 gram
Disadvantages of cashew nuts
Like all nuts, cashews are high in fat, which makes them high in calories. Fat is a more concentrated source of calories than carbohydrates or protein, so you can only eat a small amount at one time; one serving of nuts is 1 ounce.
One ounce of cashews — about 18 medium nuts, according to Cleveland Clinic — has 157 calories. That’s not a huge amount — about 8 percent of the total daily calories for a typical 2,000-calorie diet. However, it’s very easy to eat more than 18 cashews in one sitting without even realizing it.
This can quickly increase the calories in your snack and make up an even greater portion of your daily calories. For example, if you ate 3 ounces or 5 ounces of cashews at once, that would be 471 or 785 calories — 23.5 or 39 percent of a typical 2,000-calorie diet.
A few convenient ways to include cashews in your favorite meals and snacks
- Combine cashews with dried fruit, chocolate chips, and other nuts to create a trail mix.
- Toss cashews with romaine lettuce, tomatoes, and a hint of olive oil for a healthy and satisfying salad.
- Add to a wrap featuring cubed chicken, mustard, and mayonnaise.
- Combine with coconut, maple syrup, and rolled oats. Mix these ingredients before baking to form granola.
- Sprinkle salted cashews on top of roasted green beans.
- Enjoy with yogurt, granola, and fruit in a tasty parfait.
- Prepare with rice, soy sauce, chicken, and red pepper flakes in a slow cooker.
- Toss with lo mein noodles coated in oyster sauce and soy sauce.