Let\u2019s be honest: There are never enough cashews in a bag of trail mix, at least to me. And that\u2019s because they\u2019re rich, tasty, and best of all\u2014full of health benefits. It\u2019s not super surprising that, like most nuts, cashews are good for you\u2014but there\u2019s more to them than the answer to that question. They have pros and cons, and can be added to your plate in all kinds of unique ways. <\/p>\n
Meet the Experts: Gabriella Nowicki, M.S., R.D.N.<\/a>, registered dietitian-nutritionist at Rebecca Bitzer & Associates, and Alex Evink, M.S., R.D., founder of Moderately Messy R.D<\/a>. <\/p>\n \u201cI try to avoid labeling foods as strictly \u2018good\u2019 or \u2018bad\u2019 because nutritional needs vary from person to person,\u201d explains Gabriella Nowicki, M.S., R.D.N.<\/a>, registered dietitian-nutritionist at Rebecca Bitzer & Associates. \u201cWhat\u2019s beneficial for one individual might not be suitable for another.\u201d Still, generally speaking, they\u2019re an ingredient to consider in a balanced diet.<\/p>\n Below, dietitians share everything you need to know about cashews. You\u2019ll never look at their little half-moon shape the same way again, for the better. Cashew nutrition<\/p>\n One ounce of plain, whole cashews contains the approximated following nutrition, according to the United States Department of Agriculture<\/a>: <\/p>\n Protein<\/strong><\/p>\n The nuts contain a decent amount of protein per serving, which can make them a great afternoon snack to keep you from getting hangry before dinner without making you too full and ruining your meal.<\/p>\n Healthy fats<\/p>\n \u201cCashews are rich in both monounsaturated and polyunsaturated fats, which can help improve cholesterol levels and support heart health,\u201d says Nowicki. Alex Evink, M.S., R.D., founder of Moderately Messy R.D<\/a>. adds that this is especially important because cardiovascular disease is the number one cause of death<\/a> in the United States.<\/p>\n Vitamins and minerals<\/p>\n A handful of cashews contains vitamins like B6, K, and E, as well as minerals including magnesium, copper, and zinc, explains Nowicki. \u201cThese nutrients contribute to healthy brain function, mood regulation, and the health of your skin, hair, and bones,\u201d she says.<\/p>\n Cashews are actually considered one of the best nuts for their magnesium content, adds Evink. \u201cMagnesium is important for muscle and nerve function and can help prevent stroke,\u201d she explains. \u201cEating a good source of magnesium, like cashews, might even lead to better sleep.\u201d Their zinc content may also play a role in blood sugar regulation and glucose metabolism, she adds.<\/p>\n Plant compounds<\/p>\n They also contain powerful antioxidants like polyphenols and carotenoids, \u201cwhich help repair cells, reduce inflammation, and may lower the risk of chronic diseases such as cancer,\u201d says Nowicki.<\/p>\n Carbs and fiber<\/p>\n Cashews have a decent amount of fiber, which also supports satiety and bowel movements\u2014meaning, they can help keep you regular. Their low carb levels makes them an ideal snack for those who have diabetes or are insulin resistant, says Evink.<\/p>\n Cashew and weight loss<\/p>\n \u201cCashews, like other nuts, are high in healthy fats, which can help promote satiety,\u201d says Nowicki. \u201cThis feeling of fullness may lead to reduced overall calorie intake, potentially supporting weight loss.\u201d<\/p>\n This of course, is only the case if serving size is considered and portion control is practiced, Evink adds. \u201cThey are a good source of healthy fats, however, fat contains the most calories per gram. Therefore, portion size really comes into play here,\u201d she adds. Cashews\u2019 protein content can also help preserve lean muscle mass if you\u2019re eating a calorie deficit<\/a> diet, Evink explains. <\/p>\n Cashew benefits <\/p>\n Perhaps the best, most notable attribute to cashews is the fact that they are so nutrient-dense, meaning they provide a lot of bang for their buck, given their tiny size. \u201cIn a nutshell (ba dum, ching!), cashews are a good source of both macronutrients and micronutrients that support overall health,\u201d says Evink. \u201cThey can help with bone health, immune support, and energy levels, among many other benefits.\u201d<\/p>\n Cashew downsides<\/p>\n As previously mentioned, cashews, and other nuts, are fat-dense, which makes portion control important. \u201cIt\u2019s easy to eat well beyond the recommended serving size,\u201d Nowicki says, which is about 1 ounce or roughly 20 cashews. \u201cAdditionally, cashews are high in FODMAPs<\/a>, meaning they may cause digestive discomfort, especially for those with conditions like irritable bowl syndrome<\/a>. Some cashews and nut mixes contain added salt, which is something to watch for on nutrition labels. \u201cOpt for unsalted varieties to better support a lower-sodium diet,\u201d says Nowicki. <\/p>\n There\u2019s also the fact that nut allergies are common, and therefore they may not be the most ideal snack to break out in public spaces, Evink notes.<\/p>\n How to enjoy cashews<\/p>\n When soaked in warm water, cashews can be blended into a creamy, cheese-like sauce that\u2019s popular in plant-based cooking, says Nowicki. \u201cThey\u2019re also a versatile addition to dishes like pasta and salads, or simply enjoyed on their own,\u201d she adds. <\/p>\n Related Stories<\/p>\n","protected":false},"excerpt":{"rendered":"Let\u2019s be honest: There are never enough cashews in a bag of trail mix, at least to me.…\n","protected":false},"author":3,"featured_media":188468,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[2874,105484,1201,210,2875,1182,105483,67,132,68],"class_list":{"0":"post-188467","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-content-type-how-to-service","9":"tag-contentid-50a4891d-4d73-41a1-8d2e-a584d3f552ce","10":"tag-displaytype-standard-article","11":"tag-health","12":"tag-locale-us","13":"tag-nutrition","14":"tag-shorttitle-are-cashews-good-for-you-dietitians-explain","15":"tag-united-states","16":"tag-unitedstates","17":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115121050527283587","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/188467","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=188467"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/188467\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/188468"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=188467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=188467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=188467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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