By Geraldine Ohonba
Cashews are more than just a tasty snack — they pack a nutritional punch that can influence your health in several important ways. Native to Brazil and grown widely in tropical regions, these kidney-shaped seeds from the cashew tree are rich in protein, healthy fats, and essential minerals.
According to the U.S. Department of Agriculture’s FoodData Central, one ounce (about 28 grams) of unsalted, unroasted cashews provides 157 calories, 5 grams of protein, 12 grams of fat, 9 grams of carbohydrates, and 1 gram of fiber. That makes them almost as protein-rich as an equivalent serving of cooked meat. They are also excellent sources of copper, magnesium, zinc, manganese, phosphorus, iron, selenium, and vitamins B6 and K.
So, what happens to your body when cashews become a regular part of your diet?
1. Stronger Heart Health
Cashews are linked to improved cardiovascular function. Research suggests that eating them in moderation may help reduce LDL (“bad”) cholesterol while increasing HDL (“good”) cholesterol. Some studies also show benefits in lowering blood pressure, especially for people with type 2 diabetes.
2. Better Weight Control
Despite their calorie content, cashews may actually aid in weight management. Studies reveal that the body absorbs only about 84% of their calories, since some fats remain trapped in their fibrous structure and are not fully digested. Including nuts like cashews in your diet has also been linked to lower body weight and more effective weight loss.
3. Enhanced Blood Sugar Regulation
Cashews have a low glycemic index and are high in fiber, which slows down sugar absorption and reduces spikes in blood glucose levels. For people with type 2 diabetes, regular cashew consumption has been associated with improved insulin sensitivity and better overall blood sugar control.
4. Boosted Immunity and Antioxidant Protection
Cashews are rich in antioxidants such as carotenoids and polyphenols. These compounds fight free radicals, helping to reduce inflammation and strengthen the immune system. To maximize these benefits, raw or minimally processed cashews are the best option, as roasting can reduce their antioxidant content.
5. Possible Risks to Watch Out For
While generally safe, cashews contain trace amounts of urushiol — the same irritant found in poison ivy — though this is eliminated through proper processing. Eating too many salted or oil-roasted cashews can also lead to excessive sodium and unhealthy fat intake, so unsalted and dry-roasted versions are healthier choices.
Bottom line: Cashews can support heart health, aid in weight management, stabilize blood sugar, and provide essential nutrients, making them a valuable addition to a balanced diet. However, as with all nuts, moderation is key.
