When it comes to healthy nuts, people typically only consider almonds, walnuts, or Brazil nuts at most; cashews, despite being a delightful treat, are linked to weight gain because of their high saturated fat content. Contrary to popular assumption, cashews or kaju are actually one of the healthiest nuts because of their high levels of polyphenol, protein, and antioxidants.
Why are cashews considered healthy while having fat content?
Saturated fats, which are present in cashews, are frequently linked to an increased risk of heart disease and high cholesterol. However, stearic acids, which make up the majority of the fats in cashews, have no effect on blood cholesterol. Therefore, according to study, consuming a little serving of cashews each day may help to reduce low-density lipoproteins by a tiny amount (LDL).
Due to its effect on oestrogen levels, cashews are particularly advantageous for women. For women who have oestrogen dominance, kaju can support the maintenance of appropriate hormone levels. They are abundant in anacardic acid, which has a physiological anti-estrogenic action.
Unnaturally high oestrogen levels in women can cause uterine fibroids, PMS, painful periods, and, in severe cases, breast cancer. Exposure to artificial substances that mimic oestrogen in the body can cause excessive oestrogen production.
How many cashews should a person eat each day?
The advantages of anacardic acid can be obtained by consuming 20 grammes, or about a handful, of cashews each day. To be more precise, one-fourth cup of cashews should be sufficient to provide enough amounts of proteins, lipids, and antioxidants.
Describe the cashew.
The nut is a byproduct of the Anacardium occidentale, an evergreen cashew tree that also produces a fruit (also known as an apple) and a nut (also known as a seed), which hangs beneath the fruit. Cashews are frequently used in nut mixes, eaten as a snack on their own, and processed into goods like cashew butter and milk.
Facts about nutrition and health benefits of cashews
Although it is native to Brazil, the cashew nut is also grown in Vietnam, Nigeria, India, and the Ivory Coast. The nut is a byproduct of the Anacardium occidentale, an evergreen cashew tree that also produces a fruit (also known as an apple) and a nut (also known as a seed), which hangs beneath the fruit.
Cashews are frequently used in nut mixes, eaten as a snack
on their own, and processed into goods like cashew butter and milk. When used
in moderation, cashews can be a nutritious supplement to your diet.
Nutritional data for cashews
The USDA provides the following nutritional data for 1 ounce (28g) of raw, unsalted cashews.
1
157 calories
Fat: 12g
Salt: 3.4 mg
8.6g of carbohydrates
0.9g of fibre
1.7g sugars
5.2g of protein
Carbs
One ounce, or around 18 nuts, constitutes one serving of
cashew nuts.
2
157 calories and just under 9 grammes of carbohydrates are included in one serving. Starch makes up the majority of the carbs in cashews. Just under 1 gramme of it is fibre, while the remaining 1.7 grammes are sugar.
If you eat a 1-ounce serving, cashews are thought to have a 3 glycemic load. Serving size is taken into account by glycemic load when calculating a food's effect on blood sugar. Low glycemic index foods are those having a glycemic index of 10 or below.
Fats
Make up the majority of the calories in cashews. If you eat the entire ounce, there are 12 grammes of fat in a serving. 6.8g of polyunsaturated fat make up the majority of the fat (2.2g). The best types of fat are thought to be unsaturated ones. 3 A serving of cashews also contains roughly 2.2 grammes of less beneficial saturated fat.
Protein
A serving of cashew nuts has slightly more than 5 grammes of protein. In order to compare, peanuts, which have more than 7 grammes of protein per one-ounce serving, have more protein than cashews.
Minerals and vitamins
Vitamin K (approximately 12% of your daily needs) is found
in cashew nuts.
4 Consuming cashews will also help you get thiamin and vitamin B6.
Magnesium, phosphorus, copper, manganese, and manganese all occur abundantly in cashews, which are also a good source of zinc and iron.
Health Advantages
Consuming nuts in general, and cashews in particular, is linked to a number of health advantages.
Helps with Weight Control
If you're attempting to lose weight, nuts can be a wise snack. Nuts' beneficial fat, protein, and fibre content may aid in promoting satiety and fullness after meals and during snacking. However, due to their high calorie content, nuts should only be eaten in moderation.
According to a study on nut intake, eating nuts on a regular basis—roughly one handful per day—can be incorporated into a healthy diet to help avoid obesity and type 2 diabetes.5 However, the study looked at nuts as an alternative to less healthful diets. According to this study, it is uncertain whether nuts themselves have any special advantages.
Could Aid in Lowering Cholesterol
A study that was published in the 2017 issue of the journal Nutrients suggests that cashews may help some adults lower their LDL cholesterol. When compared to a control diet, persons with mildly high cholesterol who took 28 to 64 grammes of cashews daily observed an average 24% reduction in LDL cholesterol. 6
The fatty acid profiles, vegetable proteins, fibres, vitamins, minerals, carotenoids, and phytosterols found in cashews and other nuts, according to the study's authors, are what give nuts their beneficial effects on health.
Possibly Lowers Risk of Gallstones
The occurrence of gallstones can be decreased in both men and women by consuming nuts, according to relatively limited research.
According to the authors of a comprehensive review of the
available research on the health benefits of nuts, "a protective effect of
nut intake on gallstone disease is biologically plausible" due to the
abundance of bioactive components in nuts, particularly unsaturated fatty
acids, fibre, and minerals. The authors then cited two sizable observational
studies showing a link between higher nut consumption and a lower incidence of
gallstones. 7
Could Help Manage or Prevent Diabetes
Numerous research have looked into the connection between eating nuts and diabetes.
According to one study, eating nuts may lower women's chance of developing type 2 diabetes. Data from the extensive Nurses Health Study, the sizable Iowa Women's Health Study, the Physicians' Health Study, and other published studies were compiled by the authors of a sizable study review.
They discovered that, when observed over extended periods of time, certain women who consumed nuts had a reduced risk for type 2 diabetes. However, not all research could come to that conclusion, and the benefit was only seen in women. 7
According to other studies, eating nuts may be healthy for those with type 2 diabetes. Research demonstrates that
Better Heart Health is Encouraged
Like all nuts, cashews are high in fat, but they also
include poly- and monounsaturated fats, a beneficial type of fat that, when
ingested in moderation, can improve heart health and lower cholesterol levels.
3 Cashews also include fibre that is good for your diet and is linked to a diet that is heart-healthy.
Studies have also shown that plant-based diets that
substitute nuts and seeds for meat products and include heart-healthy lipids
and protein can improve heart health.
Studies have even revealed a strong correlation between nut consumption and a reduced risk of cardiovascular disease, particularly in people with type 2 diabetes.
Allergies
Avoid cashews if you are allergic to tree nuts. However, just because you have an allergy, the American Academy of Allergy, Asthma, and Immunology
Where do cashew nuts grow?
Cashew is a tree that is native to Brazil. It also grows in parts of Asia and Africa. Its nut, also known as cashew, is commonly eaten as food.
If cashews are your favorite nuts you might not want to read this.
You might find yourself enjoying a handful of cashews as an afternoon snack at work or at the bar while you’re waiting for your drink to arrive. But have you ever really thought about where they come from, or how they grow? The answer is most likely no because let’s face it—with everyone’s crazy schedules who actually has the brain space to think about the origin of nuts?
You probably already knew this, but cashews grow on trees. That’s not the weird part, however; it’s what they grow from that will make you look at them differently. Cashews grow in a shell that’s attached to a “cashew apple” which is attached to the branch of the tree.
Honestly, it looks odd and pretty unappetizing. We’re questioning what person looked at the below picture and thought, “Hmm, that would make a good snack.” Here are some other healthy snacks you can try if this photo is scaring you.
Then, the way this bizarre nut/fruit combo turns into an actual cashew gets even crazier. You first pick the whole thing (including the cashew apple) from the branch. Then you pull off the nut and dry and steam it by hand. After that, you have to remove the shell by freezing and boiling it. But keep in mind the shell is filled with caustic acid so this process is very meticulous.
If you’re not yet completely grossed out by cashews, you’ll be happy to know that you can actually eat the cashew apple. However, it is very bitter and the flesh is runny so it’s better to use it in juices and jams.
Who knew cashews were so complicated? We hope we didn’t scare you off of eating nuts—they’re one of the best foods you can eat for your brain.
What is a serving size of cashews?
A single serving of cashew nuts is 1 ounce—or about 18 nuts. 2 One serving contains 157 calories and just under 9 grams of carbohydrate. Most of the carbohydrate in cashews is starch. A small amount is fiber (just under 1 gram) and the rest (about 1.7 grams) is sugar. The estimated glycemic load of cashews is 3 if you consume a 1-ounce serving.
A 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein.
How many ounces is a small can of cashews?
Cashews are rich in fiber, protein, and healthy fats. They also contain a variety of vitamins, minerals, and health-protective beneficial plant compounds. Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health.
What are cashew halves?
Planters Cashew Halves & Pieces are perfectly sized when
you need a quick hunger fix and crave a crunchy snack. These rich, buttery nuts
are roasted for crispy texture and contain just three ingredients: cashews,
peanut oil and sea salt.
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