Cashew health benefits and disadvantages that should not be missed

One of the main questions surrounding cashews is whether they can help with weight loss. On the one hand, it is a food high in calories and fat. On the other hand, studies on nut-rich diets have found a link between nut consumption and lower body weight or better weight loss, compared to a nut-free diet.

A possible explanation for this is that the body does not absorb all the calories it wants, because some of the fat remains trapped in the fibrous walls of the seed and is not fully absorbed during digestion. However, roasting may increase the body’s ability to digest and absorb the calories, so this benefit may be more significant in whole and less processed cashews.

Cashews are also attributed with possible benefits in the field of heart health. A diet that includes nuts and seeds has been linked in studies to a lower rate of cardiovascular disease. A 2019 study found that people with type 2 diabetes who got 10% of their daily calories from cashews had a lower ratio of LDL to HDL cholesterol than those who didn’t eat cashews.

However, a review from the same year presented a more complex picture: regular consumption of cashews may reduce blood pressure and triglyceride levels, but found no clear change in total, LDL, or HDL cholesterol levels. Therefore, at this point it can be said that cashews may support heart health, but this is not an unequivocal proof.

The great advantage of cashews is that they are very easy to incorporate into your daily diet. You can eat it as a snack by itself, add it to salads, soups, stews, stir-fries and vegetarian dishes, grind it into a cashew spread, combine it with yogurt or oats, or use it to make energy balls with oats and dried fruits. Soaking and grinding cashews also make it possible to make vegetable substitutes for spreads, sour cream or cream cheese without dairy products.

However, cashews also have disadvantages that should be considered. Roasted or salted cashews sold in stores may contain high amounts of salt or added oils, so it is better to choose a natural, unsalted cashew, or a dry roasted version without added oil. In addition, cashew is defined as an allergen from the tree nut family, so people who are allergic to almonds, Brazil nuts, pecans, pistachios, walnuts or hazelnuts may be at increased risk of allergy to it as well. At the same time, there may be a situation where a person is actually allergic to cashews but not to other nuts.

In case of signs of allergy such as difficulty breathing, swelling of the tongue, mouth or throat, rash, cough, dizziness, confusion or a change in the color of the skin to bluish or pale, seek medical attention immediately.

Bottom line, cashews can be a good addition to a balanced menu: they provide protein, fiber, unsaturated fats, vitamins, minerals and antioxidants. Studies on nuts and seeds point to possible benefits for weight, heart and sugar balance, but specific research on cashews is still limited. Therefore, the recommendation is to enjoy it in moderation, to prefer versions that are not salty and without added oil, and to consult a medical professional in case of allergies, diabetes or a health condition that requires dietary adjustment.