Nutritional profile of cashews

The dietary profile of cashews per 1 ounce (28 grams) serving, together with their each day values (DV) based mostly on a 2,000-calorie weight loss plan, is as follows:

– Calories: 157
– Total Fat: 12.4g (19% DV)
– Saturated Fat: 2.2g (11% DV)
– Monounsaturated Fat: 7.7g
– Polyunsaturated Fat: 2.2g
– Sodium: 3mg (0% DV)
– Total Carbohydrates: 8.6g (3% DV)
– Dietary Fiber: 1g (4% DV)
– Sugars: 1.7g
– Protein: 5.2g (10% DV)
– Vitamins:
– Vitamin E: 0.3mg (2% DV)
– Vitamin Ok: 9.5μg (12% DV)
– Minerals:
– Calcium: 10mg (1% DV)
– Iron: 1.7mg (10% DV)
– Magnesium: 83mg (21% DV)
– Phosphorus: 168mg (17% DV)
– Potassium: 187mg (5% DV)
– Zinc: 1.6mg (11% DV)
– Copper: 0.6mg (31% DV)
– Manganese: 0.5mg (23% DV)

Cashews present numerous important vitamins, together with magnesium, phosphorus, zinc, and copper, that are essential for bone well being, nerve operate, and immune assist. (Pic supply: Freepik)

Health advantages of cashews

Check out numerous well being advantages of cashews as shared by Sidrah.

1. Good for coronary heart well being: Cashews comprise monounsaturated and polyunsaturated fat, which might help decrease LDL (unhealthy) levels of cholesterol and scale back the danger of coronary heart illness.

Cashews comprise monounsaturated and polyunsaturated fat, which might help decrease LDL (unhealthy) levels of cholesterol and scale back the danger of coronary heart illness. (Pic supply: Getty)

2. Helps in weight administration: Despite being calorie-dense, cashews may be a part of a wholesome weight administration plan. Their protein, fiber, and wholesome fat assist promote satiety and regulate urge for food.

3. Nutrient-rich: Cashews present numerous important vitamins, together with magnesium, phosphorus, zinc, and copper, that are essential for bone well being, nerve operate, and immune assist.

4. Contain antioxidants: Cashews comprise antioxidants like vitamin E, which might help shield the physique towards oxidative stress and scale back the danger of persistent ailments.

5. Can make it easier to sleep higher: Cashews are a supply of tryptophan, an amino acid that aids within the manufacturing of serotonin and melatonin, neurotransmitters concerned in regulating sleep and temper.

Cashews are a supply of tryptophan, an amino acid that aids within the manufacturing of serotonin and melatonin, neurotransmitters concerned in regulating sleep and temper. (Pic supply: Freepik)

Can diabetics devour cashews?

Yes, cashews may be consumed by people with diabetes as a part of a balanced weight loss plan. “Cashews have a moderate glycemic index, which means they have a gradual impact on blood sugar levels compared to high-glycemic foods. They also contain healthy fats, fiber, and protein, which can help slow down the absorption of carbohydrates and prevent spikes in blood sugar,” defined Sidrah.

However, it’s essential for people with diabetes to devour cashews moderately and be aware of their general carbohydrate consumption. Cashews are calorie-dense, so portion management is essential to keep away from extra calorie consumption, which might have an effect on weight administration.

Do cashews make you acquire weight?

Cashews, like different nuts, are calorie-dense resulting from their excessive fats content material. Consuming them in extreme quantities with out contemplating general calorie consumption can contribute to weight acquire. However, when consumed moderately as a part of a balanced weight loss plan, cashews are unlikely to trigger weight acquire.

“The key to managing weight is maintaining a balance between calorie intake and expenditure. Cashews can be a part of a healthy weight management plan because they offer beneficial nutrients such as healthy fats, fiber, and protein, which help promote satiety and regulate appetite. Including moderate portions of cashews in your diet can provide you with important nutrients and help you feel satisfied, potentially reducing the likelihood of overeating other high-calorie foods,” shared Sidrah.

When consumed moderately as a part of a balanced weight loss plan, cashews are unlikely to trigger weight acquire. (Pic supply: Freepik)

Things to remember

While cashews are typically wholesome, it’s essential to maintain a number of issues in thoughts when consuming them. Sidrah shared them as:

1. Portion management: Cashews are calorie-dense, so it’s essential to devour them in moderation- an oz. or 1/third cup/ day to keep away from extra calorie consumption.

2. Allergies: Some people could also be allergic to tree nuts, together with cashews. It’s important to pay attention to any potential allergic reactions earlier than consuming cashews or another nuts.

3. Sodium content material: Raw or unsalted cashews have minimal sodium, however salted or flavored varieties could have added salt. Be aware of sodium consumption, particularly you probably have hypertension or different sodium-related considerations.So, it’s at all times higher to go for the recent or unflavoured cashews over flavoured ones.

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