Don't be deceived by their tiny size—these nuts are powerful!
Cashews are the most popular nut in the United States, and with a buttery smooth texture and ultra-rich flavor, it's no surprise. While you may be aware that cashews are delicious, you may not be aware of the numerous health benefits that eating them may provide. Cashews are abundant in protein, fiber, and healthy fats, as well as a variety of vitamins and minerals that can help your body in a variety of ways.
Cashews aren't simply a handy portable snack; they're also quite flexible. These kidney-shaped nuts can also be used to make non-dairy milk, cream, and butter substitutes.
Here are some benefits of eating cashews, ranging from improved blood sugar control to a healthier heart.
1. You might be able to shed some pounds.
Many individuals mistakenly believe that nuts are a calorie-dense, high-fat food, so they are a no-no while trying to lose weight. In fact, according to a 2017 study published in Nutrients, persons who eat nuts daily are more likely to maintain a healthy weight than those who don't. This could be because nuts are incredibly filling (owing to a potent combination of protein, fiber, and lipids), boosting weight loss.
While cashews have a rich flavor, you might be surprised to hear that they have slightly less fat and calories than other popular nuts such as almonds, peanuts, and walnuts. On average, one serving of cashews provides roughly 137 calories. However, according to a 2019 study published in Nutrients, the human body may only absorb about 84 percent of these calories because some of the fat contained within the nut's fibrous wall remains sealed within the nut's fibrous wall.
2. Your blood pressure may drop.
High blood pressure affects more than 100 million adults in the United States or about half of the adult population. On the other hand, cashews are associated with lower blood pressure, according to a 2019 study published in Current Developments in Nutrition. Triglycerides—a form of fat in the blood that can increase the risk of stroke, heart attack, and heart disease when high levels are also connected to cashew consumption.
But keep in mind that not all cashews are made equal when it comes to this. Many salted cashews are available in packages, and meals heavy in salt have been related to elevated blood pressure.
3. Your cholesterol is likely to improve.
There are two types of cholesterol: LDL, which produces harmful fatty buildups in your arteries, and HDL, which protects your heart by transporting LDL cholesterol away from your streets and toward your liver.
Your ratio should ideally indicate lower levels of LDL cholesterol and greater levels of HDL cholesterol. That's where cashews come into play: Cashews can help lower your "bad" LDL cholesterol, according to a 2017 study published in The American Journal of Clinical Nutrition. Furthermore, according to a 2018 study published in the Journal of Nutrition, a diet rich in cashews raises "good" HDL cholesterol levels.
4. Your overall heart health will improve.
In the United States, heart disease is the top cause of death, surpassing stroke, respiratory disorders, diabetes, and Alzheimer's disease combined. Fortunately, a 2007 study published in the British Journal of Nutrition indicated that people who eat nuts more than four times a week have a 37 percent lower risk of heart disease.
You may already know that nuts are good for your heart, but cashews, in particular, may have an advantage. According to a 2018 study published in the Journal of Nutrition, patients with type 2 diabetes who ate 30 grams of raw, unsalted cashew nuts daily for 12 weeks had a reduction in cardiovascular risk factors, including lower blood pressure and higher HDL cholesterol.
Cashews are a good source of monounsaturated and polyunsaturated fatty acids, which might help lower LDL cholesterol levels, explaining why they're linked to a lower risk of cardiovascular disease.
5. Your blood sugar levels will be better controlled.
It should go without saying that what you eat has a significant impact on your body's capacity to maintain healthy blood sugar levels. Whether you have diabetes or prediabetes, adding cashews to your diet could have a significant favorable influence on your blood sugar.
According to a study published in the International Journal of Endocrinology, people with type 2 diabetes who ate 10% of their daily calories from cashews had lower insulin levels than those who didn't eat any cashews Metabolism in 2019. This is significant because lower insulin levels help with blood sugar management. This could be due to cashews' high fiber content, which can assist in minimizing blood sugar spikes by releasing glucose into the bloodstream more slowly and steadily.
6. You'll acquire a good amount of copper.
Copper is required for various bodily activities, including the regulation of heart rate and blood pressure, the creation of red blood cells, the growth of bone, blood vessels, and connective tissue, and immune system activation.
What's more, guess what? One ounce of cashews supplies 70 percent of your daily copper need.
7. You'll safeguard your cells from harm.
The high antioxidant content of nuts and seeds is widely known. Antioxidants are chemicals that can protect your body from disease and reduce inflammation by neutralizing damage-causing free radicals in your body. Cashews, in particular, are high in polyphenols and carotenoids, two forms of antioxidants. Roasted cashews, on the other hand, appear to have higher antioxidant activity than raw cashews.