Every nutritionist or dietitian will tell you that eating a variety of meals is essential to getting all the nutrients your body requires, yet the majority of people have a few go-to items they constantly have on hand. In order to complete a meal or serve as a fast snack, edibles are extremely useful.
Cashews are a drupe, not a nut, which gives you an idea of how perplexing it may be. Many people are unsure about whether cashews are healthy or not. Cashews are a wonderful source of fiber, protein, and monounsaturated fats, on the other hand. On the other hand, many individuals think cashews should only be consumed rarely due to the high amount of monounsaturated fats they contain.
Registered dietitians discuss whether or not routinely consuming cashews is really healthy in this article. In fact, if you consume them daily, your body will be impacted in five different ways.
Is routinely consuming cashews healthy?
Cashews are a wonderfully nutritious food, provided that they are consumed in moderation and not in excess. This implies a 20-nut maximum. This is because they provide nutrients like protein, fiber, magnesium, tryptophan, and unsaturated fats that are good for the body.
The registered dietitian food blogger for Haute & Healthy Living, Elysia Cartlidge, RDN, concurs, saying that although cashews are high in fat, they do so in a healthy unsaturated form, particularly monounsaturated and polyunsaturated fats. Because they may have a favorable impact on cholesterol levels and general cardiovascular health, certain kinds of fats are often regarded as heart-healthy.
Choose cashew snacks without additional salt or sugar if you want to keep them healthy, advises Cartlidge. She warns that certain salted and roasted cashews “can contain significant amounts of oil and sodium.” “You’re often advised to choose cashews that aren’t “dry-roasted” or “raw” to get the most health benefits if your goal is to reduce sodium or added fat intake.”
Both experts agree that cashews are good to consume often, even daily, as long as you choose raw varieties and keep portions to no more than 20 nuts. If you do, it has a variety of effects on your body.
Registered nutritionists claim that the greatest nut for shedding pounds is the almond.
Effects of Daily Cashew Consumption on the Body.
1. You’ll feel more energized.
Nutritionists claim that the protein and good fats in cashews aid in the body’s production of energy. They are therefore a fantastic choice to make before or after exercise or to get over a midday slump. In addition to these nutrients, copper, an important mineral for generating energy, is also present in cashews, according to Cartlidge. “Since cashews can stop significant spikes and subsequent drops in blood sugar, this can translate to more energy throughout the day,” continues the author.
2. You can drop some pounds.
Both experts agree that cashews may aid in healthy weight reduction as long as you consume the appropriate serving size. They go on to say that because of the high satiating qualities of the protein, fiber, and healthy fats, you’ll be less likely to feel hungry later. ” People often think that they should restrict their nut consumption if they are attempting to lose weight because of nuts’ high calorie and fat content. Emerging research, however, “indicates a relationship between diets high in nuts and lower overall body weight and more significant weight loss,” according to Cartlidge.
In addition to promoting satiety, Cartlidge Scientific research reveals that only 84 percent of the calories in cashews can be absorbed by the body. Accordingly, part of the oil in cashews is trapped in the fibrous wall of the nuts rather than being absorbed during digestion, which results in poor absorption.
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3. Your bowel movements could become more regular.
Because cashews contain fiber, including them in your diet may help with digestion. More consistent bowel movements may result from this. Cashews are worth incorporating into a meal or snack, particularly if constipation is a problem for you. Eating nuts like cashews helps general gut health because they boost the amount of beneficial bacteria in the gut, according to scientific research.
4. Your chance of developing cardiovascular disease will go down.
Because they contain a significant amount of unsaturated fat, cashews are thought to be heart-healthy. By lowering inflammation and raising cholesterol levels through regular intake as part of a balanced diet, it is possible to lower the risk of developing heart disease. According to Cartlidge, cashews’ monounsaturated fats aid in increasing HDL cholesterol levels, often known as “good” cholesterol. That may be useful since it reduces LDL cholesterol and decreases the risk of heart disease. negative cholesterol).
5. Your intellect will be supported.
Eating cashews on a regular basis is also beneficial for the brain. Carotenoids and polyphenols, two potent antioxidants, are abundant in cashews. These substances have the power to reduce inflammation and provide protection against certain illnesses. In fact, research demonstrates that eating foods high in polyphenols on a regular basis is associated with a lower risk of dementia and enhanced cognitive performance. So cashews are undoubtedly thought of as brain nourishment!
As you can see, eating cashews often has a lot of advantages. Your whole body will benefit if you can find a way to include them in your diet.