Nuts, including cashews, are often misunderstood due to their high fat and calorie content. However, cashews are remarkably nutritious and can be included as part of a balanced diet without causing weight gain. In fact, they may even aid in weight loss. This article explores the benefits of cashews, their nutritional profile, and how to incorporate them into your diet effectively for weight management.
Nutritional Profile of Cashew Nuts
Cashews, often referred to as nuts, are botanically classified as seeds. They grow on cashew trees in warmer climates, such as India and Vietnam, and are harvested at different times of the year, making them available year-round. Cashews are kidney-shaped, pale yellow, and have a rich, nutty, slightly sweet taste. They can be eaten raw, roasted, as a nut butter, or cooked in various dishes.
A 30g serving of raw cashew nuts contains:
- 166Kcal/695KJ
- 5.5g protein
- 13g fat
- 9g carbohydrate
- 1g fibre
- 2mg iron
- 88mg magnesium
- 1.7mg zinc
Cashew nuts are a good source of protein and unsaturated fat. They provide a greater satiety level, helping protect against atherosclerosis and potentially lowering cholesterol levels. Cashews also contain folate and vitamin E, which help protect against blocked or narrowed arteries.
Cashews Are High in Fat and Calories
Nuts are high in fat, a concentrated source of energy, with one gram of fat containing 9 calories compared to 4 calories in a gram of carbs or protein. Cashews contain mostly unsaturated fat, associated with protection against various diseases like heart disease.
Read also: The Keto Cashew Question
The calorie and fat content per one-ounce (28-gram) serving of cashews is approximately:
- Cashews: 155 calories and 12 grams of fat
Because of their high fat and calorie content, many people avoid nuts, fearing weight gain. However, scientific studies do not support this concern.
Cashews and Weight Management
Regularly Eating Nuts Is Not Linked to Weight Gain
Observational studies have found that regularly eating nuts is not associated with weight gain and may even prevent it. A study over 28 months involving 8,865 men and women found that those who ate two or more portions of nuts a week had a 31% lower risk of weight gain compared to those who rarely ate them. A review of 36 studies also indicated that regular nut consumption was not linked to an increase in weight, body mass index (BMI), or waist size.
Eating Nuts May Boost Weight Loss
Frequent nut consumption is associated with a lower body weight. Including nuts as part of a weight loss diet does not hinder weight loss and often boosts it. A study of overweight or obese individuals compared a low-calorie diet supplemented with almonds to one supplemented with complex carbs. After 24 weeks, the almond diet group had a 62% greater reduction in weight and BMI, a 50% greater reduction in waist circumference, and a 56% greater reduction in fat mass. Calorie-controlled diets containing nuts resulted in similar weight loss as nut-free diets, but the nut-consuming group experienced improvements in cholesterol levels.
Nuts Can Help Reduce Appetite and Increase Fullness
Adding nuts to your diet has been linked to reduced hunger and increased feelings of fullness. Snacking on almonds, for example, has been shown to reduce hunger and cravings. Consuming peanuts as a snack can lead to eating fewer calories later in the day, especially when eaten as a snack rather than at a main meal. This appetite-suppressing effect is likely due to the increased production of hormones like peptide YY (PYY) and cholecystokinin (CCK), which regulate appetite.
Read also: Cashews: Keto-Friendly?
Studies suggest that 54-104% of the extra calories from adding nuts to the diet are offset by a natural reduction in the intake of other foods. In other words, eating nuts as a snack increases feelings of fullness, leading to eating less of other foods.
Only Some Fat Is Absorbed During Digestion
The structure and high fiber content of nuts mean that a proportion will pass through the gut undigested unless ground up or chewed completely. This results in some nutrients, like fat, not being absorbed and instead being lost in feces. Studies have found that after eating nuts, the amount of fat lost through feces increased by 5% to over 20%. The absorption of fat and calories from nuts is likely the least when you eat them whole.
Nuts May Boost Fat and Calorie Burning
Some evidence suggests that nut consumption may boost the number of calories burned at rest. One study found that participants burned 28% more calories after a meal containing walnuts than a meal containing fat from dairy sources. Another study found supplementing with peanut oil for eight weeks resulted in a 5% increase in calorie burning, though this was only seen in overweight people.
The Health Benefits of Cashew Nuts
Cashew nuts offer numerous health benefits, largely due to their rich nutrient profile:
They help protect against atherosclerosis and may lower cholesterol levels: Cashew nuts contain folate and vitamin E, which help protect against blocked or narrowed arteries (atherosclerosis). A 2019 study also found that daily consumption of cashew nuts may help improve cholesterol levels in those with type 2 diabetes.
Read also: Weight Loss Guide Andalusia, AL
They help you to live longer: Diets higher in unsaturated fats, as found in cashew nuts, reduce the risk of both total and cause-specific mortality.
They help protect the body against oxidative stress: Cashew nuts are an excellent source of antioxidants, specifically polyphenols and carotenoids, which help ‘mop up’ oxidative stress that can damage organs, tissues, and cells.
They help to reduce the risk of heart disease and stroke: Consuming cashew nuts has been linked with reducing homocysteine levels in the body, reducing inflammation, and the risk of heart disease or a stroke.
They may help reduce osteoarthritis degeneration: The combined antioxidant and anti-inflammatory benefits of consuming cashew nuts help against the negative effects of osteoarthritis.
They may help in the management of colitis: Cashew nuts may help reduce inflammation and aid in the management of colitis, an inflammatory bowel condition.
They may help with healthy weight loss: Research indicates that diets that include a higher intake of nuts, like cashew nuts, are associated with reduced weight gain and a lower risk of obesity.
They may help in managing blood sugar levels: A 2019 study found that daily consumption of cashew nuts helped to improve insulin sensitivity, and therefore blood sugar management in those with diabetes.
They may help reduce the risk of a stroke: Cashew nuts are a good source of magnesium, and higher blood levels of magnesium have been linked with a reduced risk of a stroke.
They may help protect against memory loss: The nutritional profile of cashews - protein, essential fats, vitamins, and minerals - work together to offer possible benefits against memory loss.
Cashews and Kidney Stones
Cashews contain oxalates, which, when consumed in high concentrations, can contribute to the formation of kidney stones. Therefore, it is probably a good idea to avoid eating them if you have kidney or gallbladder-related diseases.
Recommended Portion Size of Cashews
To get the maximum benefits from cashews, pay attention to portion size. Most health experts recommend eating no more than one ounce or about 18-20 cashews per day. That’s about 157-180 calories worth of cashews.
Daily Intake for Weight Management
If you’re trying to maintain or lose weight, limit your intake to 1 ounce (or 18-20 cashews) to avoid consuming excess calories. While cashews are loaded with healthy fats, overeating them can quickly add up in terms of calories.
For Heart Health
An ounce of cashews daily can help support cardiovascular health without going overboard on fat intake. Their rich content of unsaturated fats can work wonders for keeping cholesterol levels in check.
For Muscle Building or High-Energy Diets
If you have higher energy requirements or are focused on muscle building, you can safely consume more than the average person. In such cases, 2 ounces (36-40 cashews) per day can help meet your increased calorie and protein needs.
Incorporating Cashews into Your Diet
Here are some creative ways to include cashews in your diet:
- As a Snack: A small handful of cashews can make an excellent snack or appetizer.
- Cashew Butter: Swap your regular peanut butter for cashew butter. It’s creamy, delicious, and packed with nutrients.
- Trail Mix: Create a homemade trail mix with a handful of cashews, dried fruits, and other nuts for a nutrient-packed snack.
- Salad Topper: Sprinkle chopped cashews over your salads for added crunch and a dose of healthy fats.
- Cashew Milk: Opt for plant-based cashew milk as a dairy alternative in smoothies or cereals.
- Cashew Cheese: Vegan cheese, cashew cheese is one of the better choices as it is minimally processed and typically contains just cashew nuts and water, or perhaps a little lemon juice and yeast flakes.
- Cashew Chicken: Cashews are traditionally used in many Thai, Indian, Chinese, and Indonesian dishes.
Cashew Chicken Recipe
Here’s an easy-to-prepare Thai-inspired dish that showcases their delicious versatility:
Ingredients:
- ½ cup cashews
- 14 oz chicken breast, cut bite-size
- Black pepper
- ~½ cup flour or cornstarch
- 1 small onion, sliced
- 3-6 spring onions, sliced
- 1 red bell pepper, sliced
- 3 cloves garlic, minced
- 3-5 dried red chilies, chopped
- Avocado oil for frying
- Optional: cilantro, basil, or mint to garnish
For the sauce:
- 2 tbsp soy sauce
- 2 tbsp fish sauce
- 2 tbsp sugar
- 1 tbsp sesame oil
Instructions:
- Place chicken breast in a bowl and sprinkle with black pepper, soy sauce, and flour; toss well to mix.
- In another small bowl, create a sauce by mixing soy sauce, fish sauce, sugar, and sesame oil.
- Heat oil in a wok or frying pan until very hot.
- Shake excess flour from the chicken pieces and add to the wok; cook 3-4 minutes on each side; remove and set aside.
- In a clean wok, heat oil.
- Add cashews to the hot wok and cook for a few minutes until golden. Remove.
- Next, cook garlic, onion, peppers, chilies, and spring onion with more oil in the wok if needed.
- When the vegetables are cooked and still crisp, add the chicken, cashews, and sauce, stirring for a few minutes until combined.
- Serve with rice or tossed with rice noodles.
Are Cashew Nuts Safe for Everyone?
It is possible to have a cashew nut allergy, and if there is any sign of an allergic reaction such as difficulty breathing, swelling of the face, tongue or lips, then call emergency services immediately, as this can be life-threatening.
Those with an existing nut allergy are more likely to be allergic to cashew nuts.