Nuts have lots of fat, so many people assume they are fattening. In reality, most nuts, including cashews, are not fattening. They may even help you lose weight! Cashews are packed with nutrients that can help to regulate your metabolism and curb hunger. We will discuss how to make the most of this delicious snack for optimal health and weight management.
Nutrition Facts
Cashews are not fattening. They are calorie-dense, but their healthful nutrients make them a far better choice compared to other snack foods.
A 1 oz serving of cashews contains the following nutrients (7):
- 157 calories
- 12.4g fat (1 g saturated fat)
- 8.56 g carbohydrate
- 0.936 g fiber
- 2 g sugar
- 5.16 g protein
The same size serving of pretzels contains only 110 calories but lacks cashew’s high nutrient content (11). You can fit more healthy ingredients into your daily menu by choosing nuts over junk food snacks that offer little in terms of nutrition in return for the many extra calories they contain.
Why Are Cashews Good For Weight Loss?
Cashews can help you lose weight because they satisfy your appetite. The protein, fiber, and fat in cashews are readily digested by your body, producing a feeling of fullness that reduces the number of calories you eat overall in a day (9).
Cashews also speed up your metabolism. They contain magnesium that helps break down glucose in the cells so it can be used for energy. Magnesium is involved in hundreds of metabolic activities in your body; among its many roles is promoting efficient enzymes that help turn food into fuel for your cells’ mitochondria (the powerhouse of each cell) (2). This not only increases calorie burning during digestion but speeds up metabolism after meals as well.
Of course, just because cashews are high in nutrients does not mean you should overdo it. A handful of nuts a day is plenty, as cashews can be high in calories. It’s best to keep the serving size to 1 oz/30 g (about 23-25 nuts) and not go overboard on calories by adding salt or oil. If you struggle with weight gain, it pays to watch your total calorie intake for the entire day instead of just the number of servings of food you eat at any one time.
Read More: Almonds For Weight Loss: What Does Science Say?
How To Eat Cashews While Watching Your Weight?
When snacking on cashews, use them to replace foods that are high in empty calories; here are some ideas:
Salted Cashews
Switch out regular potato chips and nachos with salted cashews. Not only will you be getting a similar flavor and crunch, but you’ll also get a better dose of nutrients.
While buying salted cashews, look for those with the least added sodium and try not to go overboard (1 oz/30 g contains 160 mg sodium). Eating too many salty foods can lead to bloating, water retention, and high blood pressure (10).
Cashews In Trail Mix
If you love the taste of cashews, add them to a trail mix with dried fruit and seeds for a low-calorie treat. You can make your muesli or granola by combining rolled oats, nuts, seeds, and dried fruit. It’s an ideal snack to take along on hikes or camping trips because it gives a quick energy boost.
If you choose to buy trail mix with cashews instead of making your own, watch out for those with added sugar and extra salt. Trail mix is meant to be a healthy snack, but some brands are loaded with sugary ingredients that offset the health benefits of nuts. Be sure to check the label before you buy.
Cashew Butter
If you love the taste and texture of peanut butter, then cashew butter may be a good alternative. While almond butter has gained in popularity recently due to its high levels of vitamin E and low sugar content, almonds also contain gluten which some people are allergic or sensitive to (4). Cashews don’t have this problem, so you can enjoy the nut butter without worrying about an allergic reaction.
What’s more, cashew butter is higher in protein than almond butter with 7 g per tablespoon compared to 3 g. This makes it a better choice for people who are trying to increase their protein intake as part of their weight loss plan.
However, not all brands are created equal. Be sure to read the nutrition label before buying. Cashew butter is often made from a mixture of cashews and peanuts, so check the ingredients list for these. Avoid those with added sugar or hydrogenated oil, as they can negate any weight loss benefits you might get from eating these nut butter.
Cashew Milk
If plain old water doesn’t cut it for you anymore, then try some cashew milk instead. It is made from blended cashews and water, and this dairy-free milk can be used as a substitute for regular cow’s milk in recipes such as smoothies and baked goods. It will make them rich and creamy without adding saturated fat or cholesterol.
Cashew milk can also be consumed by itself as a healthy alternative to soft drinks and juice. It’s high in calcium and vitamin E, so it provides the same benefits as drinking cow or soy milk without all of the fat and calories (1).
Cashew Nuts On Salads
Salads are not complete without toppings, so put cashews in your next salad and don’t feel guilty about it! Not only will cashews give your salad a crunchy texture and taste, but their healthful nutrients will boost the nutritional value of the meal as well.
Cashews In Soups
Soups can be a healthy way to fill up because they’re high in water, vegetables, and lean protein. But they tend to be too high in calories for some diets. What if you could have a creamy soup without feeling guilty about the extra calories it contained? Try adding a small handful of cashews or a tablespoon of cashew butter while cooking. You may also stir them into a finished dish. Their rich flavor will elevate the taste of your dish.
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Sugar Cashews
Swap out chocolate candies and cookies for sugar cashews. These are just as sweetly satisfying, but you’ll get a hefty dose of nutrients too!
You may also coat them in spices like cinnamon. Cinnamon helps balance your blood sugar level, helping you feel full longer and keeping your appetite in check (5). Try sprinkling the sweetened nuts lightly on yogurt or oatmeal if you want something sweet for breakfast.
Dry-Roasted Cashews
Cashews taste amazing with just a simple dry-roasted preparation. Your taste buds will be happy with unadulterated cashews, but your body will benefit from the many nutrients in them as well. Because they’re low in saturated fat and sodium, you can feel even better about enjoying this tasty snack anytime. Dry-roasted cashews also go great on salads, so consider making a big batch of them and storing them in an airtight container for up to a week.
Health Benefits Of Cashews
Cashews are known for being good sources of essential nutrients.
Some of their health benefits include:
Lower Cholesterol Levels
Cashews are also a source of several healthy fats, including oleic acid, stearic acid, and palmitoleic acid. These fats help lower cholesterol in your body. The fat in cashews is mostly unsaturated, which helps reduce LDL cholesterol (8). The nuts also contain high amounts of magnesium and phosphorus, which can help lower your blood pressure if you have hypertension or prehypertension (6).
Healthy Heart
Cashews are good for your heart. Their antioxidants fight off harmful free radicals that can cause clogged arteries and lead to an increased risk of a heart attack. Magnesium, potassium, and fiber help reduce blood pressure, which can also protect you from having a heart attack or stroke (8).
Skin Health
Cashews are rich in Vitamin E, which is excellent for your skin and hair health. It is also good for your nails. Vitamin E helps protect the cells from oxidative damage, which can slow down skin aging. The antioxidants found in cashews are also very beneficial for healthy skin (13).
Management Of Type 2 Diabetes
Cashews contain a good deal of fiber, which slows down the digestion process and makes you feel full longer. The fiber also helps lower your insulin levels. This is good news for people with type 2 diabetes because they tend to have very high levels of insulin in their blood. A healthy amount of insulin in your body prevents blood sugar spikes (9).
Read More: Benefits Of Peanuts For Weight Loss
Risks Of Eating Cashews
There are several reasons why you may want to moderate your consumption of these nuts. The side effects of cashew nut consumption include:
High-Calorie Intake
An ounce of nuts is relatively small; however, it is not advisable to sit down and eat a full cup of salted cashews or consume handful after handful. Eating a large number of nuts can result in you consuming far too many calories and fat grams; these high amounts can contribute to weight gain over time, especially if you add cashews to another fattening food such as dessert.
Allergies
If you are allergic to tree nuts, even a small amount of cashews can cause some side effects. You may experience any of these symptoms (12):
- Itchy skin
- Raised area on the skin
- Watery eyes
- Difficulty breathing and chest tightness
- Sneezing and coughing
- Cramps, diarrhea, vomiting, or nausea
If you experience any of these symptoms after consuming nuts, seek medical attention as soon as possible. A life-threatening allergic reaction known as anaphylaxis can occur from nuts.
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Phytate Content
Phytates are naturally occurring compounds present in seeds and nuts. Phytates bind to certain nutrients such as calcium, iron, zinc, and magnesium; they can interfere with the absorption of these important minerals that are vital for your health. Nuts are high in phosphorus which also contributes to their phytate content (3).
If you want to eat cashews, try to eat them raw or roasted without salt. Toasting nuts will reduce the phytic acid content, but it will also cause a loss of nutrients and flavor.
If you choose to roast your cashews, be sure not to burn them; burned nuts contain higher amounts of acrylamides, which are carcinogenic (cancer-causing) chemicals that are formed when food is cooked.
The Bottom Line
Cashews are not fattening; they possess many health benefits, including regulating and speeding up your metabolism and curbing hunger pangs. They also provide lots of nutrients such as magnesium, which is involved in hundreds of metabolic activities in your body and helps turn food into fuel. However, you should still watch your portion size to avoid consuming too many calories. When buying cashews, always remember to look for raw or dry roasted and avoid those that have ingredients you cannot pronounce as these contain too many preservatives and other additives. Finally, remember how to properly store them as well to better preserve their freshness and nutrients.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Cashew Milk: Are There Health Benefits? (2020, webmd.gov)
- Evaluation of the content and bioaccessibility of iron, zinc, calcium from groats, rice leguminous grains and nuts (2011, nih.gov)
- Foods High in Phytic Acid (2020, webmd.com)
- Health Benefits of Almond Butter (2020, webmd.com)
- Health Benefits of Cinnamon (2015, umaryland.edu)
- Magnesium Intake is Inversely Associated with Coronary Artery Calcification (2013, nih.gov)
- Nuts, cashew nuts, raw (2019, usda.gov)
- Nuts and coronary heart disease: an epidemiological perspective (2006, pubmed.gov)
- Nuts and Human Health Outcomes: A Systematic Review (2017, nih.gov)
- Signs You’re Eating Too Much Salt (2021, webmd.gov)
- Soft Pretzels (2019, usda.gov)
- Systematic review on cashew nut allergy (2014, pubmed.gov)
- Vitamin E (2021, nih.gov)
