What happens to your body when you frequently consume cashews?

Healthline reported that cashews, originating from Brazil, come from the tropical cashew tree and are kidney-shaped seeds. Recognized not only for their delightful taste, these nuts are also a nutritional powerhouse.

According to the FoodData Central database of the U.S. Department of Agriculture, a single ounce (28 grams) of unroasted, unsalted cashews provides about 157 calories, 5 grams of protein, 12 grams of fat, 9 grams of carbohydrates, and 1 gram of fiber. This nutritional profile means they contain almost as much protein as an equivalent amount of cooked meat.

They are also a rich source of essential minerals like copper, magnesium, manganese, zinc, phosphorus, iron, selenium, thiamine, vitamin K, and vitamin B6.

Cashew nuts. Illustration photo by Pixabay

Eating cashews regularly may have several impacts on your body:

Enhanced disease prevention

Cashews are rich in antioxidants like polyphenols and carotenoids, which help neutralize harmful free radicals, reduce inflammation, and enhance your body’s health and disease resistance. Consuming whole, raw cashews maximizes their antioxidant benefits, as roasting may diminish these properties.

Improved weight management

Studies published by the National Library of Medicine suggest that diets rich in nuts lead to more significant weight loss and lower body weights compared to diets without nuts.

This may be partly because cashews could provide fewer calories than previously believed, with the body potentially digesting and absorbing only about 84% of the calories they offer, likely due to some of the fat remaining trapped within the cashew’s fibrous wall, preventing it from being absorbed during digestion.

Whole raw cashews might offer the most weight loss benefits.

Better cardiovascular health

Research indicates that cashews can enhance heart health, particularly among people with type 2 diabetes. One study found that consuming cashews as 10% of daily caloric intake can lower the ratio of LDL (bad) to HDL (good) cholesterol. Other studies have linked cashew consumption to higher HDL cholesterol levels and reduced blood pressure.

However, results are mixed, and more research is needed to confirm these benefits.

Diabetes management

For individuals with type 2 diabetes, incorporating cashews into their diet could be advantageous. Cashews are high in fiber, which helps control blood sugar spikes and guards against diabetes. In studies, people with type 2 diabetes who included cashews in their diet showed lower insulin levels, suggesting better blood sugar control.

Potential downsides

While cashews are safe for most people, they contain urushiol, a toxic compound also found in poison ivy, which is eliminated during processing. Therefore, cautious consumption is recommended.

To avoid excessive sodium and fats, choosing unsalted, dry-roasted, or truly raw cashews is recommended over commercially roasted or salted options.