It came to us thanks to the fact that in the 16th century the Portuguese colonists took its seeds to the colonies in Africa and India. Today, the cashew – also called cashew or cashew – is grown around the world and the largest producers are West Africa, Vietnam and India. A healthy and nutritious snack, cashews help displace other less recommended snacks and among their most valuable properties are that they offer quality energy and have a good balance between fats, proteins and micronutrients.
What are cashews and where do they come from?
Cashews are a kidney-shaped drupe that constitutes the edible seed of the tropical tree. western cashew. They do not grow directly from the tree like other nuts. They are supported by a pseudofruit called “false fruit” or “cashew apple”, also edible, with a sweet and sour flavor and rich in vitamin C.
Photo: Anton Shuvalov on Unsplash
Properties of cashews: What nutritional value do they have?
We consulted Eduard Baladia, dietician-nutritionist, to break down the nutritional information on cashews: “Like the rest of nuts, they are foods with high nutritional density, that is, they provide interesting nutrients.” The expert specifies that from cashews we can obtain vegetable proteins, fiber, unsaturated fats, B vitamins and minerals such as magnesium, phosphorus, zinc, iron and potassium. “Its fat profile,” he adds, “is characterized by a predominance of monounsaturated fatty acids, similar to those of olive oil, and benefits for cardiovascular health.”
Health benefits, what are they good for?
Many people are surprised when the dietician-nutritionist prescribes a serving of nuts with yogurt or as a sandwich. Being palatable and having health benefits is not incompatible and this is what Baladia defends: “The habitual consumption of nuts, within a healthy eating pattern, is associated with a lower risk of cardiovascular diseases, type 2 diabetes and general mortality.”
Another benefit of cashews, especially interesting for those who want to lose body fat, is that they can help improve the lipid profile and maintain good glycemic control. “In addition, cashews are good for regulating total food intake due to their combination of healthy fats, fiber and proteins, which generates a feeling of satiety,” says the expert. In fact, studies reveal that weight gain is not related to moderate nut consumption as part of a healthy diet.
For those concerned about the relationship between cashews and cholesterol, there is good news, according to Eduardo Baladia: “Studies show that moderate consumption of nuts (extended to cashews) can slightly reduce total and LDL (“bad”) cholesterol, and maintain or increase HDL (“good”), in the context of a healthy diet.” These effects, he points out, are due to their unsaturated fats since taking them represents a replacement for less healthy foods.
Can cashews be taken during pregnancy? “Without a doubt!” says the expert, who adds: “they can be a good source of energy, protein, iron, zinc and healthy fats.”
Contraindications
Beyond food allergies which, in the case of nuts, should be taken very seriously, there are no relevant contraindications for cashews. Baladia points out: “People on very restrictive potassium diets or with advanced kidney disease should act with caution and adjust their consumption.”
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How to consume cashews in a healthy way
To take advantage of its properties without unbalancing the nutritional balance, it is advisable not to remain in doubt. Eduardo Baladía responds:
Is it better to eat them raw or roasted?
«Those sold as raw cashews have actually been subjected to a heat treatment, therefore, they are safe. The best option is to consume natural or roasted ones, without adding salt or sugar. Roasting enhances their flavor but frying or salting them means adding unnecessary fat or salt.»
How many can I eat a day?
«A standard serving is equivalent to about 25 or 30 grams per day (approximately a handful). They can be eaten as a snack or added to dishes, salads or yogurts.»
Frequently asked questions
- Do cashews make you fat?
Baladia clarifies: «Not necessarily. Although they are quite caloric, studies show that those who frequently consume nuts do not tend to gain more weight and even tend to have a lower BMI.» And why is that? “Because of its satiating power and the limited absorption of part of its fat,” he says.
- And how many calories do they have?
Natural cashews have between 553 and 594 calories per 100 grams, which is the same, between 165 and 178 kcal for a 30g handful.
- Do they give gas?
“In people with good digestive tolerance, they do not usually cause discomfort,” says the expert, who specifies: “If they are consumed in excess or taken by people with sensitivity (a tendency to feel comfortable after eating nuts or legumes), they can produce a certain indigestibility that, however, can be trained: the greater the exposure, the better they are processed and the better they are digested.”
- Do cashews constipate?
“No,” says Baladia emphatically, clarifying that the fiber and healthy fats they provide, rather, promote intestinal transit. “Of course, like any dense food, it should be part of a varied diet with enough water, whole grains, fruits and vegetables,” he suggests.
- Are they suitable for vegans? And for diabetics?
Being a plant food, cashews fit perfectly into the vegan diet, both due to their nutritional profile and their versatility in the kitchen: they allow you to prepare vegan cheeses, creamy sauces, spreads, milks… In addition, although they are mainly considered a source of healthy fat, cashews contain a significant amount of vegetable protein, approximately 5.1 grams per 30 gram serving.
As for the relationship between cashews and diabetes, it seems to be positive: «They can be helpful for diabetics, like other nuts. Their low glycemic index and their fiber, unsaturated fat and magnesium content contribute to a better glycemic response and cardiovascular health, key aspects in diabetes.»
- What is the difference with other nuts?
“The cashew stands out for its creamy texture,” says Baladia, and is less fatty than other nuts, although at a nutritional level, the differences with other nuts are small: “The important thing is the variety and regular consumption of the whole,” he concludes.
Eduard Baladia. Coordinator of the Scientific Knowledge Management Area and the Center for Analysis of Scientific Evidence of the Spanish Academy of Nutrition and Dietetics. Director of the Evidence-Based Nutrition Network (RED-NuBE) and Associate Professor in the Department of Experimental and Methodological Sciences of the University of Vic. Instagram @ebaladia. Twitter: @EBaladia. Facebook: @ebaladia
