Best Health Benefits of Cashew Nuts
Cashew Nuts are a kind of nut with a silky consistency and sweet flavor. They are aboriginal to South America, especially Brazil, and were introduced by colonists to Africa and India. These provinces are the biggest producers of cashews today. Cashews are sold both plain or roasted and salted or unsalted.
Cashews are newly used to create dairy Products, such as cashew milk, cashew-based cheese, cashew-based cream sauces, and sour cream.
Cashews are a rich origin of polyphenols and carotenoids — two types of antioxidants also discovered in other tree nuts.
Studies link antioxidants in nuts like walnuts, pecans, and almonds to reduce levels of oxidative cell damage
Due to their similar antioxidant profile, cashews may be expected to deliver equivalent oxidation-fighting benefits. This may be specifically true of roasted cashews, which seem to have an increased antioxidant activity corresponding with their “raw” counterparts.
That said, the numeral of cashew-specific analyses is limited, and more research is required before strong conclusions can be made.
May support you lose weight
Nuts are affluent in calories and fat. Hence, people desiring to lose weight have traditionally been advised to specify the number of nuts in their diet.
However, the study is starting to link nut-rich diets to greater weight loss and overall inferior body weights than nut-free diets.
This may in part be explained by the reality that cashews appear to provide the body with fewer calories than once thought.
According to the FoodData Central DB(Database) of the United States Dept of Agriculture (USDA), cashews deliver 157 calories per 1-ounce (28-gram) serving.
However, recent investigation indicates that the human body may only digest and absorb about 84% of these calories. This is likely because a piece of the fat they contain stays entangled within the cashew’s fibrous wall rather than being absorbed during digestion.
On the other hand, roasting or grinding nuts may improve your body’s ability to fully digest them, thereby improving the number of calories absorbed.
As a result, weight loss usefulness may be strongest for whole, “raw” cashews, although more investigation is needed to confirm this. And you may be surrendering the antioxidant blessing that comes with roasting cashews.
May enhance heart health
Diets rich in nuts, including cashews, have been invariably linked to a lower risk of sickness, such as stroke and heart disease.
A few studies have focused on the specific heart fitness benefits of cashews.
One found that people with type 2 diabetes who devoured 10% of their daily calories from cashews had lower LDL (bad) cholesterol to HDL (good) cholesterol percentages than those who ate no cashews.
A low LDL to HDL ratio is typically viewed as a quality of good heart health.
Two other studies link cashew nut consumption to increased HDL cholesterol levels and lower blood pressure(BP), as well as lowering whole and LDL cholesterol levels.
May be helpful for Special people with type 2 diabetes
- People with type 2 diabetes may aid in adding cashews to their diet.
- That’s in part because cashews are a good origin of fiber, a nutrient that helps control blood sugar spikes, and which is assumed to offer a safeguard against type 2 diabetes.
- Studies examining the effects of cashews on blood sugar levels are restricted.
- However, in one analysis, people with type 2 diabetes who ate 10% of their daily calories from cashews had generally lower insulin levels — a marker of blood sugar management — than those who ate no cashew Nuts at all.
- Moreover, cashews only include 8 grams of net carbs per piece, of which less than 2 grams arrive from sugars.
- Net carbs refer to the total portion of carbs in a food, minus the amount of fiber it holds — supplying a value for the net quantity of carbs that your body can sponge.
- Substituting foods increased in net carbs and sugar with cashews is likely to aid reduce blood sugar levels.
- That said, more analysis is required to analyze the outcomes of cashew-rich diets in someone with type 2 diabetes.
Easy to count into your diet
Cashews are very comfortable to add to your diet.
They can be consumed “raw” or roasted, and drive for an easy portable snack.
Whole or crushed cashews can also be integrated into a variety of dishes, running from scrambled tofu and stir-fries, to casseroles, salads, and stews.
Cashew butter is another way to count cashews to your diet. Sprinkle it on toast or stir it into yogurt or oatmeal. You can also process cashew butter jointly with oats and your favored dried fruit to complete homemade, bake-free energy balls.
Cashews can also be soaked and blended with apple cider vinegar or lemon juice to create your dairy-free sour cream or cream cheese. Use these to count savor to meals or complete dairy-free performances of your favorite desserts.
Just keep in mind that some roasted and salted cashews can contain considerable amounts of counted oils and salt.