What Are the Health Benefits of Cashews According to Research?
Scientific Review: The Health Benefits of Cashews Based on Recent Research Findings
Cashews, popular throughout the world, are loved by many for their flavor, nutrients and potential health benefits. Historically, they have been considered a healthy food, packed with nutritious fats, vegetarian protein, vitamins and antioxidants. In recent years, researchers have delved into how eating cashews can impact metabolism, blood sugar levels and cholesterol levels.
In this paper review, we take review results published from human clinical trials to determine whether cashews could find a space in an everyday balanced diet and what are the benefits that cashew can bring.
Cashews May Provide Fewer Available Calories Than Previously Estimated
In an intervention trial, scientists at the USDA Agricultural Research Service actually determined how many metabolizable energy calories were in cashews.
Researchers measured the energy absorption by diet analyses of foods and fecal analysis for food in 18 healthy subjects who followed a diet that supplemented either cashews or not for two four-week periods each, on a set diet pattern.
They also examined urine analysis during the cashew period, consuming a diet with a daily amount of cashew for a total amount of about 42 grams per day.
Research Findings
Cashews deliver about 16% less available energy than typical calculations based on standard food databases.
Instead of the amount listed on standard nutrition labels, estimated at about 28 grams to 163 calories, the scientists found that there were nearly 137 available calories.
Importance of This Finding
From this, it is implied that not all of the estimated caloric value is gained by the body on consumption due to the retention of several nut components within the nut structure itself and as it passes through the body; not all can be fully processed.
This insight helps us understand how cashews can be incorporated into a nutritious diet even though they are high in calories.
Cashews and Heart Health: Supporting Healthy Cholesterol Levels
Monounsaturated and polyunsaturated fats in cashews plant proteins, magnesium, copper and various antioxidants can support your heart.
For example, a randomized controlled feeding trial of adults with elevated levels of cholesterol showed effects on cholesterol that were attributed to cashew nuts.
Over a few days, study participants snacked on cashew nuts or a control product and their blood lipid levels were assessed.
Research Findings
The study found that when an energy bar with a lot of carbs was replaced by cashews, it showed:
- Decrease in total cholesterol level
- Decrease in LDL ("bad") cholesterol level
- Increase in total cholesterol level balance
From the findings, it is implied that including cashews in a healthy diet could assist in lowering cholesterol.
Daily Cashew Intake May Improve HDL Cholesterol and Blood Pressure
Daily consumption of cashews in the context of an additional randomized controlled trial in South Asian adults with type 2 diabetes
The 300 individuals in the study were separated into two groups. The control group ate a conventional diabetic diet; the second group ate a similar diet with 30 grams of cashew nuts added for 12 weeks
Research Findings
The participants in the group who ate cashews had:
- Increased serum HDL ("good") cholesterol
- Systolic blood pressure-lowering effect
- No reduction in body weight
- Nonadverse effect on blood glucose levels
Overall, the results suggest moderate intake of cashews may be a benefit for cardiovascular health for individuals managing metabolic diseases.
Cashews and Cholesterol Management: Understanding the Role of Healthy Fats
In addition, they include a healthy ratio of both unsaturated healthy fat and saturated stearic acid, a fat in the body that neither raises or lower cholesterol level than other saturated fats.
Studies also suggest that some less healthy snacks could be exchanged for cashews for greater benefit.
The healthy fats, vitamins and bioactive compounds ensure this nutritious nut’s place in a heart-friendly diet.
Nutritional Components Responsible for Cashew Benefits
Possible causes for these Health effects: Cashews have potent nutrient qualities.
If you would like to add Jewel Farmer Cashews to your regular diet to take advantage of all these nutrient-rich nuts, they can be snacked on as they are or used in everyday cooking, as these cashew nuts are selected to bring out the finest flavors and texture and a variety of other uses.
1. Healthy Fats
In addition to cardiovascular protection, monounsaturated and polyunsaturated fatty acids found in cashews have health benefits for the heart.
2. Plant-Based Protein
Cashew nuts offer protein to support the upkeep of muscle tone along with daily dietary necessities.
3. Magnesium
Magnesium is involved in the functioning of the muscles, metabolism and the maintenance of a regular level of blood.
4. Copper
Naturally occurring: Cashews provide both copper to produce energy and serve as antioxidants.
5. Antioxidants
These plant substances found in cashews protect cells from oxidative stress.
Potential Role of Cashews in a Healthy Lifestyle
Current evidence suggests that small to moderate amounts of cashews may provide some health benefits when consumed as a component of a balanced meal plan.
Apart from simple snacking purposes, cashews make an excellent and considerate option also on special occasions and festivals. Check out our guide on cashews as a healthy gift for festivals and celebrations for ideas on picking the right cashews for your loved ones as a gift.
Possible benefits are:
- Heart health support
- Supporting healthy cholesterol levels
- Minerals you need
- Daily protein support
- Nutrient-packed alternative to processed snacks
But you should have cashews in the right measure since they are a healthy choice for calories rich food
Recommended Daily Intake
Daily intake ranges Studies often range from 28-42grams of cashew, a day.
One serving size or amount generally consumed by individuals includes
28 grams = a small handful or one scoop of cashews
Would you like to add cashews to your day to day life? Check out the Jewel Farmer Cashews range of handpicked cashew nuts perfect for snacks and recipes.
Can be added to a healthy meal in moderate quantities in the diet along with grains, fruits, vegetables, etc.
Conclusion
Scientific research shows that cashews are more than just a delicious snack. Studies indicate that cashews may provide fewer absorbable calories than previously estimated and may support heart health by improving cholesterol profiles and increasing HDL cholesterol levels.
Regular consumption of cashews in moderation can be a valuable part of a healthy eating pattern due to their combination of healthy fats, protein, minerals and bioactive nutrients.
Future research may continue exploring how cashews influence long-term health outcomes, including metabolic health, cardiovascular wellness and disease prevention.
References
- Baer DJ, Novotny JA. Metabolizable Energy from Cashew Nuts is Less than that Predicted by Atwater Factors. Nutrients. 2019.
- Baer DJ, Novotny JA. Consumption of Cashew Nuts Does Not Influence Blood Lipids or Other Markers of Cardiovascular Disease in Humans: A Randomized Controlled Trial. The American Journal of Clinical Nutrition. 2019.
- Mohan V et al. Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians With Type 2 Diabetes: A 12-Week Randomized Controlled Trial. The American Journal of Clinical Nutrition. 2018.
Jenkins DJA et al. Cashew Consumption Reduces Total and LDL Cholesterol: A Randomized, Crossover, Controlled-Feeding Trial. The American Journal of Clinical Nutrition. 2017
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